Eating Protein on a Budget
Protein is the most important macronutrient of the three (protein, carbohydrates, and fats). Protein is needed to support your immune system, grow lean muscle mass, support strong bones, produce enzymes in your gut microbiome, produce satiety hormones to help you feel fuller for longer, produce neurotransmitters, control blood glucose levels, boost metabolism and fat loss due to its high thermic effect of food, and supports healthy hair, skin, and nails. While many people recognize protein’s far-reaching benefits, prices for high-quality options are rising. Here are some strategies to help you stay budget-friendly when purchasing protein for just yourself or your family.
5 Ways to Increase Protein Intake on a Budget
1. Shop at big-box stores, such as Costco, Aldi, and Walmart which are becoming cost-effective places to purchase grass-fed meats, wild-caught fish, and pasture-raised poultry and eggs in bulk. For portable and quick snacks, look for protein-rich foods like cottage cheese, high-protein, plain yogurt, bone broth, and grass-fed beef sticks.
2. Purchase less expensive cuts of protein.
Cuts, such as ground chuck, top sirloin, bottom round steak, stew meat, chicken legs, and wings, or a whole chicken to roast and pork butt, and pork loins are all fantastic cuts to use in stir-fry, crockpot recipes, and stews and cost less per pound. Buy cuts that are on sale and freeze them. Post-holidays are a great time to shop for sales. Although these cuts of meat are less expensive, they do not lack in flavor and you can get creative with how you cook them.
Chicken thighs are more tender than chicken breasts and do not dry out as much when cooked. Check out a simple chicken thigh recipe here.
Pair your top sirloin cuts with a bold, flavorful sauce, or make tasty steak fajitas.
3. Eat more legumes and healthy whole grains, if that works for you.
Legumes, such as beans, peas, and lentils, are rich in protein and fiber and contain about 9 grams of protein per cup, cooked.
Quinoa is a whole grain that’s also higher in protein, boasting 8 grams per cup and contains all 9 essential amino acids, making it a complete protein source.
Build them into your meals, alongside your meat of choice, to increase your protein and fiber intake.
Check out this roasted chickpea recipe here and enjoy them on your salads, or protein-packed meal bowls for some added crunch.
4. Canned fish and shellfish such as tuna, salmon, mackerel, sardines, and smoked oysters are delicious and nutritious options to increase your daily protein on a budget. They are also easily portable and can be stored for long periods, making them a great option to keep at your office for adding into salads, or a snack on its own. They also bring omega-3 fatty acids to the table, supporting gut and brain health and reducing inflammation. Each can pack about 25-30g of protein.
Add with some avocado mayo, or smashed avocado, sea salt, pepper, and leftover veggies, and enjoy on crackers or as a lettuce wrap.
5. Buy protein powder in bulk or on a monthly subscription plan.
Many companies, including Amazon and brand websites, offer monthly subscriptions to purchase protein powder to save money. Look for non-name brands that offer the same types of protein powder and clean ingredients without the fancy packaging design.
Subscribe to your brand’s email newsletter to know when there’s a seasonal sale.
Use an influencer’s discount code, which usually ranges between 5-15% savings. See all of JFW’s affiliate partnerships with different protein powder brands here.
Prioritizing protein is a strategic way to stay healthy, satiated, and strong. When you optimize your protein intake and feel fuller for longer, you don’t desire snacks between meals. By eliminating snacking, you will save money by not purchasing expensive highly processed snack foods that are mindlessly eaten between meals often leading to health consequences. To learn more about how much protein to eat and how to use protein powders, read this blog post.
Do you need help staying accountable with your health journey? Schedule a complimentary consultation with Jill Foos Wellness and start on your health journey today.