Affordable protein sources for keeping you healthy economically

Affordable protein sources for keeping you healthy economically

Protein is important to keep your body healthy. It might be said as a building block. You must ensure that your protein needs are fulfilled through the foods you eat. If your daily protein requirement is fulfilled, your health might be benefitted in the long run. So, let us look at the entire budget-friendly protein foods scenario:

Importance of affordable protein

Importance of affordable protein

Look, health might just be considered wealth. When you are healthy, you can enjoy every bit of your life. So, you must take care of your health. There are various affordable options for foods that are rich in nutrients. Protein-rich foods that are less in price are also available. While the price might be less due to low quality, but that is not always the case. Sometimes, you can consume basic foods that are high in protein and quality, but less in price.

Healthy protein-rich foods for the budget-conscious

Even if you are on a particular budget, there are a variety of foods that are healthy to eat. Mainly, your health is first and if you are getting all your nutrients from foods then it is better to opt for it. You can eat healthy and cheap as well. There are less-priced protein sources that you can buy so that you are at a cost-benefit as well as fulfill all your protein requirements. Let us look at the budget-friendly foods that are rich in protein below:

Natural Peanut Butter

1.  Natural Peanut Butter: Protein butter is liked by many people full of protein. It is also cost-friendly, with not much cost. Two tablespoons provide about 8 grams of protein. Also, kids love it so you can fulfill their protein needs with this tasty thing. Just put it on their bread and let them enjoy healthy food. Make sure you choose natural peanut butter because it is healthier. No added preservatives and artificial things must be added to it because it must be consumed pure. So, ensure that you are taking the pure version.

Plain Greek Yogurt

2. Plain Greek Yogurt: Greek yogurt is a delicious as well as a low-cost food. It can be used in smoothies, shakes, whipped into a tasty dip for veggies, or added to baked goods. Moreover, yogurt is an excellent source of protein. Greek yogurt is healthier than regular yogurt. Choose this as it might help you stay healthy in the long run. It can improve your gut health in a great way. Make sure that it is unsweetened and does not have any preservatives. Just buy a huge jar and keep gorging it on to maintain your health. It is tasty and beneficial at the same time. Spending on your health is very vital.

sunflower seeds

3. Sunflower Seeds: Sunflower seeds are very crispy and can probably add taste to the food you are eating if it is a salad or something similar. One ounce contains approximately 6 grams of plant-based as well as vegan-friendly protein. These are buttery-tasting and nutritional powerhouses are packed with quite a bit of protein, as well as nutrients like magnesium and vitamin E. Sunflower seeds are cost-friendly too.

4. Black Beans: Black beans are one of the most easy-to-find, convenient, and economical forms of plant-based protein that you can purchase. On average, black beans are not that expensive and are healthy at the same time.

5. Sardines: Sardines are full of protein and other important nutrients. One can benefit a lot from sardines contains highly absorbable protein and several other vital nutrients such as vitamin B12 as well as vitamin D. Since sardines are ought to be consumed whole, bones and all, they are an excellent source of natural calcium. It has a great source of minerals as well.

Cottage Cheese

6. Cottage Cheese: Cottage cheese is high in protein as well as is a low-calorie dairy product. It can be used as a filling snack or as an ingredient in many recipes. Moreover, studies have shown that such protein-rich foods can help keep you feeling full, which may help you lose weight. Cottage cheese is very economical and bought from most stores for really less price. Cottage cheese is tasty and healthy at the same time. It is very beneficial for athletes.

7. Lentils: Lentils are quite an excellent source of protein. They are affordable as well as commonly found. Lentils are important to be added to your daily diet. They are an excellent source of plant-based protein, with one cup providing approximately 18 grams of protein. Lentils are high in fiber, potassium, iron, and B vitamins, as well.


8.  Oats: Oats are a hearty as well as gluten-free grain that is very inexpensive. Oats are a great and tasty way for good health. Oats are high in vitamins, minerals, and contain a type of soluble fiber called beta-glucan. They possess good cholesterol and are beneficial to the body.

9. Milk: Although some people are intolerant to milk and other forms of dairy products. it is still an affordable source of highly absorbable protein, especially for those able to digest it. Milk comes in several fat percentages and is widely available, thus, making it a convenient protein choice. Milk is not that expensive but it is healthy and it is important for your health. It is especially high in the mineral, phosphorus, and calcium, which help keep bones healthy and strong. Since milk is liquid, it can be used as a base for high-protein smoothies and soups. It helps build body mass.

Pumpkin Seeds

10. Pumpkin Seeds: Pumpkin seeds deliver a great number of nutrients in a very small package. Adding these budget-friendly seeds to your regular diet is a smart and healthy way to increase your protein intake. Just have these in the morning and enjoy. Along with a high amount of protein, pumpkin seeds also have antioxidants like vitamin E and phenolic acids that can help to reduce inflammation in the body.


A few recipes for affordable protein-rich meals

There are a variety of recipes that are protein-rich and are affordable at the same time. See, it is always better to choose foods for your health instead of any supplements. If you eat healthily and choose the right foods, you might not even require supplements. So, always make recipes that will complete your nutrient needs fully. We are suggesting the following recipes so that you can prepare healthily at home as well as they’re not too much expensive. Still, you can choose according to your needs and prepare any recipe comfortable for you.

Squashed Lasagne:

Squashed Lasagne

Replace the expected tomato sauce for pureed winter squash for giving this Italian staple a classy and sophisticated upgrade. We can also experiment with the right proportions, to cook this lasagna in a slow-cooker, so with about 15 minutes of preparation, you can switch on the appliance and walk away. And a few hours later, you will come back to a perfectly cooked pasta, with al dente noodles which are layered between the puree of winter squash, baby spinach, mozzarella, and creamy ricotta. Just don’t be surprised if this particular recipe tops your traditional lasagna on the list of your family’s favorites.


The ingredients for this recipe include nutmeg, ricotta, frozen winter squash puree, baby spinach, lasagna noodles, green salad, salt, and pepper.


Step 1: In a medium-sized bowl, mix the squash with the nutmeg. In another second bowl, combine the ricotta, spinach, ½ teaspoon salt, and ¼ teaspoon pepper.

Step 2: In the bottom of a slow-cooker, you can spread ½ cup of the squash mixture. Top with 3 of the lasagna noodles (break it up for fitting into the vessel), half the remaining squash mixture, 3 lasagna noodles, and half the ricotta mixture; repeat, ending with the ricotta mixture. Sprinkle with the grated mozzarella.

Step 3: Cook on low, covered, until the noodles are tender, 3 to 4 hours. Serve with the fresh green salad, if desired.

Nutrition Facts

Per Serving: 571 calories; fat 29g; saturated fat 18g; cholesterol 107mg; sodium 564mg; protein 32g; carbohydrates 47g; sugars 2g; fiber 6g; iron 3mg; calcium 543mg.


Pesto Pasta with green beans and potatoes

Pesto Pasta with green beans and potatoes

When you are in the mood for pasta, just go for it. This pasta does not require many ingredients and is healthy at the same time. Whether you have your close guests coming over or just want to prepare dinner for yourself and your family, this is an easy way to get sorted. You can go for whole-wheat pasta so that your pasta is healthy and you enjoy the dish completely while choosing healthy ingredients. Chopped broccoli or broccoli would work nicely, too, or even chopped carrots, to add a little color and added nutrients. In other words, use this as a start-off for preparing simple dinners that almost everybody would love to eat.


The ingredients required for this recipe are spaghetti, gold potatoes, beans, pesto, parmesan, pine nuts, and salt.


The instructions for this recipe are given as follows:

Step 1: Cook your pasta according to the directions on the package and then drain.

Step 2: Meanwhile, place the potatoes along with salt in a large saucepan. Add enough cold water to cover. Bring to a boil.

Step 3: Reduce the heat and simmer until the potatoes are almost but not that much tender, about 15 minutes. Add the kept beans and start cooking until tender for approximately 5 minutes. Then, drain the potatoes as well as the green beans in a colander. Let it cool now.

Step 5: Cut the potatoes into about ½-inch pieces and cut the green beans into about 1-inch length pieces.

Step 6: Place your pasta in a large bowl. And then, add the potatoes along with the green beans, pesto, Parmesan, and pine nuts (if you are using them). Toss to combine.

Nutrition Facts

Per Serving: 820 calories; calories from fat 37%; fat 34g; saturated fat 7g; cholesterol 15mg; sodium 1150mg; carbohydrates 104g; fiber 6g, sugars 7g, and protein 25g.


Bean and spinach Enchiladas

Bean and spinach Enchiladas

Enchiladas are a great way to prep up your movie night or friends’ get-together. Or, even if you are planning to make dinner for yourself, this recipe is great to pamper yourself and have healthy food at the same time. They might require a little work to prepare but sometimes it is great to prepare something with all the passion and have it while relaxing at home or just to give guests a good time. The side salad will give you a great crunch, fresh counterpoint, with romaine, radishes, tomatoes, fresh cucumber, and a great lime dressing.


The Ingredients required for this recipe include rinsed black beans, frozen chopped spinach, frozen corn, ground cumin, cheddar, salsa, tortilla, lettuce, radishes, tomatoes, cucumber, fresh lime juice, olive oil, scallions, salt, and pepper.


Step 1: Take a medium bowl and mash half the beans. Add the spinach, corn, cumin, 1 cup of the Cheddar, the remaining beans, ½ teaspoon salt, as well as ¼ teaspoon pepper, and mix to combine.

Step 2: Spread about 1 jar of the salsa sauce in the bottom of a 4- to 6-quart slow cooker. Dividing the sauce evenly, roll up the thick bean mixture in the tortillas (about ½ cup each). Ensure that the mixture is thick so that it does not ooze out much from the tortillas. A thick mixture will make sure that the tortillas are easy to eat. Place all the rolls seam-side down in a single layer in the slow cooker. Top with the rest of the salsa as well as the cheddar.

Step 3: Cover and cook until heated through, on low for 2½ to 3 hours.

Step 4: Before serving, toss the radishes, lettuce, tomatoes, and cucumber in a large bowl with lime juice, oil, and ½ teaspoon each salt and pepper. Serve with the enchiladas and sprinkle the dish with the scallions. Now, this high-protein dish is ready to eat. Enjoy your healthy food!

Nutrition Facts

Per Serving: 576 calories; fat 28g; saturated fat 11g; cholesterol 61mg; sodium 2457mg; protein 28g; carbohydrates 60g; sugars 10g; fiber 12g; iron 4mg; calcium 621mg.



On the whole, several affordable protein sources are good for you. These sources are healthy and are not much priced also. These wonderful foods can help to maintain your good health. Just cook these recipes and use these ingredients so that your health and wellbeing are maintained. Make sure your foods fulfill all your protein and other nutrients needs!

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