Black Beans: The Ultimate Budget Champion
Black beans are one of the most convenient and affordable forms of plant-based protein that you can buy. On average, a 15-ounce (455-gram) can costs around $1 in most stores. What makes them even more impressive is their nutritional punch. One half cup (86 grams) of black beans contains 7.6 grams of protein and about 7.5 grams of fiber.
Due to the high amounts of protein and fiber that they contain, black beans make you feel full and are excellent for weight loss. Research backs this up too. A 2016 review of 21 studies found eating 3/4 of a cup of beans each day led to weight loss of 0.75 pounds (0.34 kg) for people who made no other dietary changes.
The versatility of black beans makes them a kitchen superstar. They can be added to dishes like chili, soups and salads to provide a powerful punch of plant-based protein. Think beyond traditional uses – they work beautifully in tacos, grain bowls, and even as a base for veggie burgers.
Lentils: The Nutritionist’s Secret Weapon
There’s a reason lentils are a favorite among dietitians and nutritionists. These little gems are packed with plant-based protein and are rich in vitamins and minerals like folate, iron, magnesium, and potassium. Here’s what makes them truly special: one cup of lentils provides 17.9 grams of protein, which is nearly 30% more protein than what’s found in two large eggs.
Unlike with other dried beans, you don’t have to soak them beforehand. Just rinse them in a colander and simmer for about half an hour. This convenience factor makes them perfect for busy weeknights when you need protein fast.
Lentils are high in the essential amino acids leucine, isoleucine, lysine, valine, and phenylalanine. They’re a versatile ingredient that can add a punch of protein and fiber to recipes like soups, grain bowls, and salads. From red lentil curry to hearty winter soups, they adapt to virtually any flavor profile you can imagine.
Cottage Cheese: The Protein Powerhouse Making a Comeback
Cottage cheese is a low-calorie dairy product that is high in protein. This mild-flavored cheese comes in a variety of fat percentages and can be used as a filling snack or as an ingredient in many recipes. The numbers are impressive: one cup (210 grams) of full-fat cottage cheese provides over 23 grams of protein and about 220 calories.
“I’ve always loved loading up on protein even before people started talking about the benefits of increasing your daily amount. Cottage cheese has always been an easy way to add more protein to your meal, but it never tasted great. Thankfully, the quality has gotten so much better over the years, and it’s probably because people are more okay with eating fuller fat foods.”
Cottage cheese is very affordable and can be purchased at most stores for around $3 per 16-ounce (452-gram) tub. The versatile food is great on its own or blended into smoothies and even dips and spreads, and we’ve seen it this year take over social media in the form of ice cream and even as a filling in omelettes.
Canned Tuna: The Convenient Protein Solution
A can of fish is loaded with protein. The average serving of tuna has around 20 grams of protein, and the same goes for salmon. So, you’re giving yourself a boost of this nutrient before adding in any other ingredients. A can of tuna has roughly 18 g of protein and ½ cup of cottage cheese has 12 so that’s 30 g of protein for one sandwich!
Canned fish is one of the best grocery store foods you can buy. It’s rich in protein and healthy fats, has a long shelf life, and is affordable. It’s a fantastic source of lean protein, providing about 20 grams of protein per 3-ounce serving; it’s rich in omega-3 fatty acids, which are essential for heart health and honestly, it’s just so easy to work with.
The beauty of canned tuna lies in its versatility. Beyond traditional tuna salad, it works wonderfully in pasta dishes, grain bowls, and even as a protein addition to wraps and crackers. You can, of course, just pop open the can and eat the tuna as is, but start incorporating it into other recipes as well. Beyond a tuna salad, other genius uses for that can of tuna in your pantry include turning it into a fancy brandade (a Mediterranean-style dip that combines fish with mashed potatoes) or turning out some super-fast, super-simple tuna tacos or tuna pasta.
Eggs: The Complete Protein Standard
Eggs are a beautiful source of protein. Eggs and other animal protein sources include a good balance of all nine essential amino acids. Eggs and other animal-based proteins including meat and dairy are considered “complete proteins” – meaning these foods contain all nine of the essential amino acids we need for proper bodily function.
Despite recent price fluctuations, eggs remain one of the most economical protein sources when you consider their nutritional density. Hard boil a dozen eggs in advance to have on hand for quick snacks and meals. They’re incredibly versatile – perfect for breakfast, lunch, dinner, or as a protein-packed snack.
The protein quality in eggs is so high that they’re often used as the gold standard against which other proteins are measured. They contain all essential amino acids in the right proportions, making them particularly valuable for muscle building and repair.
Sardines: The Budget-Friendly Superfood
Fresh seafood tends to be expensive, but sardines are a great protein choice for people on a budget. In fact, most 3.75-ounce (92-gram) cans of sardines cost only $2. Tinned fish seems fancy, but you can stock up on cans of sardines for as little as $1 per can.
What makes sardines special goes beyond their affordability. They’re packed with omega-3 fatty acids, calcium, and vitamin D. In fact, one can provides 27% of the recommended intake for this bone-building mineral. This makes them an excellent choice for bone health, especially for those who don’t consume dairy products regularly.
Many people are intimidated by sardines, but they’re surprisingly versatile. Try them mashed on toast with avocado, mixed into pasta salads, or even blended into a Mediterranean-style spread. Once you get past any preconceptions, you’ll discover they’re actually quite mild and delicious.
Tofu: The Protein Chameleon
“You can buy 14 ounces of tofu for less than $3. It’s full of plant-based protein, and it picks up the flavor of whatever ingredients you pair it with.” Don’t let “tofu” turn you off – it’s just beans in cube form. This simple perspective shift can help you see tofu for what it really is: an incredibly affordable, versatile protein source.
The key to loving tofu is preparation. Make sure you press it. You can get your tofu nice and crispy if you press all the excess liquid out of it before cooking it. “I love crispy baked tofu that’s soaked in a delicious marinade. You just need a few simple ingredients like sesame oil, soy sauce, and miso.”
Tofu works brilliantly in stir-fries, curries, salads, and even smoothies. Its neutral flavor makes it the perfect canvas for bold seasonings and marinades. From crispy baked cubes to silky scrambled versions, tofu can transform to match whatever cuisine you’re craving.
Chickpeas: The Versatile Legume Superstar
Chickpeas, also known as garbanzo beans. “They can make a creamy soup, falafel, hummus, deep fried snacks and more.” “They’re ridiculously inexpensive and highly versatile. Because of their protein and fiber, they keep blood sugar stable, which positively affects energy level and mood. If you want to get through the day with energy to spare, have some beans and your body will thank you.”
Chickpeas shine in both their convenience and nutritional profile. Beans contain between 21 to 25 percent protein by weight, which is much higher than other sources of vegetable protein. “Most beans have approximately 6 to 9 grams per half-cup serving, which equals two egg whites, one egg, or a bit over one ounce of chicken, beef, or fish.”
The beauty of chickpeas lies in their incredible adaptability. Roasted, they make excellent crunchy snacks. Blended, they become creamy hummus or soup bases. Whole, they add substance to salads, curries, and grain bowls. They’re truly one of the most versatile proteins in your pantry.
