Meatless? 12 Affordable Protein Sources You Can Eat Every Day

In a climate of ever-rising food prices, maintaining a balanced, protein-rich diet can seem complicated. However, there are many affordable and healthy options that allow you to meet your daily needs for this essential nutrient without destabilizing your personal finances.

Although it's common to associate a high-protein diet with expensive products like premium cuts of meat or supplements, nutrition experts emphasize that it's possible to get 20 to 30 grams of protein per meal without spending more than $2 per serving. The key is to identify affordable foods and know how to combine them to achieve a complete protein profile.

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Proteins play an essential role in vital functions such as tissue repair, maintaining muscle mass, and regulating metabolic processes. Therefore, it is important to incorporate accessible sources of this macronutrient into your daily diet, especially in times of economic pressure.

From plant-based products to low-cost animal proteins, here are 12 protein-rich foods that can easily be incorporated into your pantry and weekly menu:

• Whole eggs Protein content: 6 g per unit
• Frozen chicken breast Protein content: 26 g per 100 g
• Dried lentils Protein content: 18 g per cooked cup
• Canned tuna in water Protein content: 22 g per can (100 g)
• Low-fat cottage cheese Protein content: 14 g per half cup
• Canned Sardines Protein content: 23 g per can (90 g)
• Firm tofu Protein content: 10 g per 100 g
• Natural Greek Yogurt Protein content: 17 g per serving (170 g)
• Natural peanuts Protein content: 7 g per 30 g
• Canned black beans Protein content: 15 g per cup
• Liquid Egg Whites Protein content: 11 g per quarter cup
• Seitan (wheat gluten) Protein content: 21 g per 100 g

In addition to understanding these alternatives, applying purchasing and preparation strategies can further increase the return on each peso invested. Some recommendations include:

• Buy in bulk: Dried legumes, nuts, and grains are more economical when purchased in bulk.
• Take advantage of discounts: Freezing meat or fish when they're on sale allows you to stock up without paying high prices.
• Batch cooking: Preparing large quantities of foods like lentils or beans and freezing them in portions saves time and money.
• Combine smart: Mixes like rice and beans provide a complete, low-cost protein.

Adopting a protein-rich diet doesn't have to be expensive. With knowledge and planning, it is possible to maintain a healthy diet even in times of inflation.

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