If you’ve recently found yourself searching on Google How to get more protein –When you’re staring longingly at your empty refrigerator—you’re not alone. When purchasing power is high and motivation is low, the result is usually one of two things: an overpriced takeout or a bowl of cereal. While both can satisfy a hungry tummy, the ultimate satisfaction comes from a protein-packed plate. Luckily, you don’t need a chef’s hat to make cheap, high-protein meals. Everyday ingredients and simple techniques fit the bill.
With that in mind, we’re sharing tips and tricks for adding more protein to your diet (in an efficient and affordable way!). It’s time to turn your kitchen into a protein powerhouse—no lengthy recipes or huge grocery bills required. Scroll through to see 12 high-protein meals that are easy, delicious, and inexpensive.
Featured image is from Michelle Nash’s interview with Sanetra Nere Longno.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Recommended daily allowance (RDA) for protein
For context, the recommended dietary intake in the United States is set at 0.8 grams of protein per kilogram of body weight. This is the minimum amount needed to prevent deficiency in adults. For example, a 70 kg (154 lb) sedentary adult needs at least 56 grams of protein per day. But this number is low. Depending on your unique situation, including whether you are pregnant or breastfeeding, consider consulting with a registered dietitian for personalized guidance.
When it comes to protein, how much is too much?
Like most things in life, too much of a good thing is not necessarily a bad thing. nice one. While overconsumption of protein is not a problem for most people, it can be helpful to know where to draw the line. After all, eating a lot of protein (especially without balanced fiber) can lead to a higher risk of health problems like kidney stones.
But for the average person — someone who isn’t an elite athlete or someone who competes in bodybuilding competitions — does that line exist? Where is it? Ultimately, it depends on several factors: age, gender, activity level, and overall health. Although experts have different opinions, it is reasonable to consume no more than two grams of protein per kilogram of body weight. So for a 140 pound person, this is approximately 125 grams/day.
Why women need protein
Protein is vital to women’s health for many reasons. We need it to maintain lean muscle mass – which is especially important to support overall strength and mobility as we age. In addition, proteins are also involved in the regeneration of body tissues, including skin, hair, and nails. Protein also aids in the production of enzymes and hormones, supporting our metabolism and immune health. Additionally, since protein is incredibly satiating, adequate intake helps stabilize blood sugar and Feeling very full.
Pregnant or breastfeeding? If so, your protein needs to increase to support fetal development and breast milk production.
Is it expensive to eat a high-protein diet?
It’s as expensive as your price, or as good as your budget. While some high-protein foods, such as grass-fed meats and certain seafood, are expensive, there are plenty of affordable protein sources. Staples like beans, lentils, eggs, Greek yogurt and canned tuna are high in protein and save money. Other vegan protein options, such as non-GMO tofu, tempeh and peas, are also cost-effective.
From smart meal planning and bulk buying to taking advantage of seasonal sales and discounts, a high-protein diet doesn’t have to cost a fortune.
Budget-Friendly Protein Options
While affordability varies, the following protein-rich foods can help you stay within your budget.
Beans, lentils and legumes
Beans, lentils, and legumes are powerful ingredients for increasing your protein intake. Additionally, they provide essential vitamins, minerals, and fiber. These versatile staples can be used in a variety of recipes: soups, stews, salads and spreads. One easy bowl of vegetarian chili ticks all the boxes!
Egg
Natural, affordable protein. Eggs are a nutritional gold mine and one of the most economical sources of high-quality protein. (But remember, labels matter!) Each large egg contains about 6 grams of protein, and you can incorporate them into a variety of meals, such as omelets, frittatas, and egg salad sandwiches.
canned fish
Canned tuna and salmon are often overlooked as affordable protein sources. They’re shelf-stable, easy to prepare, and rich in protein, omega-3 fatty acids, and other nutrients. Tuna toast, salmon patties and canned fish sushi bowls are all options to help you achieve your protein goals.
chicken thighs
While boneless, skinless chicken breasts are a popular choice for lean protein, don’t forget the drumsticks and drumsticks! These cuts are often more affordable and just as delicious if cooked the right way. Marinate and bake them to create a delicious, inexpensive, high-protein meal without breaking the bank.
greek yogurt
Greek yogurt is an excellent source of protein that can be enjoyed as a snack or incorporated into a variety of recipes. Choose plain, unsweetened Greek yogurt to avoid added sugar and save money compared to flavored varieties. Top with fresh fruit, nuts, or seeds (we like hemp, flax, and chia) for extra flavor and nutrition.
protein powder
Protein powders, such as whey or plant-based protein powders, are a cost-effective way to increase your daily protein intake. Look for budget-friendly brands and buy in bulk to save even more money. Add a spoonful of protein powder to your smoothies, yogurt bowls, baked goods, and oatmeal! The sky is the limit.
Simple protein hacks
If you’d like to get more protein but aren’t sure how, we’ve got you covered. First and foremost, start your day with protein. For example, this cheesy breakfast bowl comes together quickly and is packed with protein. Did you run out of the house? Boiled eggs, a piece of fruit, and jerky will also work.
Speaking of jerky, have a protein-rich snack on hand: mixed nuts, shredded cheese, protein bars, or dry-roasted edamame. When marinating meat for dinner, use Greek yogurt! This is a convenient way to add more protein. Finally, don’t skimp on seeds. Add more grams of protein to your favorite dishes by adding hemp seeds, pumpkin seeds, and more.
18 Cheap High-Protein Meals
Rounding up some of our favorite foods, here are 18 cheap, high-protein meals to add to your weekly recipes.
Erewhon’s Kale and White Bean Salad
If you know anything about Erewhon, you’ll know that their products are usually out of any average person’s price range. That being said, Camille took it upon herself to recreate their famous white bean salad so that everyone can enjoy it without the $20 price tag.
Pumpkin Protein Pancakes
When it comes to getting protein at breakfast, “struggle” is an understatement. As a huge fan of pumpkin, this pumpkin pancake recipe has always been my go-to to start the morning with an energy boost.
Spiced Rubbed Chicken Thighs
Not only is the meat juicier and more flavorful, it’s also less expensive than chicken breast.
Vegan Mushroom Bolognese
Simple and delicious, this cheap, high-protein meal is the perfect comfort food that still helps you meet your protein intake. Bonus points for staying vegetarian!
Strawberry Probiotic Smoothie
Another Erewhon dupe, this smoothie recipe is a fraction of the price of Erewhon but has the same aesthetic appeal and rich, creamy flavor.
Sweet Potato Harvest Hash
Sheet pan dinners tend to be pretty cheap, and this Harvest Hash is no exception. You can go crazy customizing your toppings, but this version’s combination of Italian sausage and goat cheese makes it hard not to eat the entire pan.
Matcha Botanical Energy Smoothie
Smoothies are an easy way to get 20-30 grams of protein. Add protein powder, hemp seeds, almond butter, Greek yogurt or milk to your favorite smoothie base so your protein needs are met.
Shredded Kale and Cranberry Salad with Crispy Tofu
Turn a beloved plant-based protein into a star. The key is to press the tofu to squeeze out all the water and let the flavor penetrate! Shredded kale, cranberries, and peanuts turn this salad into a mouth-watering vegetarian dinner.
Black Lentil Salad with Roasted Vegetables and Goat Cheese
Eating a rainbow has never tasted so good. Caramelized carrots combine with crispy, semi-spicy Brussels sprouts for a hearty meal. Lentils are a win-win: texture pops and Great source of protein. To save time, marinate the lentils ahead of time.
Feta Salad with White Beans and Lemon
This simple and inexpensive high-protein diet is a protein pleaser. For a quick lunch, prepare the lemon curd the day before.
Tuna Nicoise Toast
Chunks of oil-infused tuna meet toasted bread, kale pesto, creamy avocado, crisp cucumber slices and garlicky tomatoes. sounds good.
Roasted Carrot and Red Pepper Hummus Bread
There are two sides to this recipe: It’s a freezer-cleaning meal that everyone loves. This amazing flatbread includes layers of creamy, vibrant hummus topped with veggies for crunch, texture and more protein.
Slow Roasted Citrus Salmon
This slow roasting method is foolproof and absolutely divine. Pair delicious salmon with crispy potatoes or jasmine rice. Dinner is served.
Sheet Pan Chicken Fajitas
These chicken fajitas only require five ingredients and 30 minutes of time. It’s an inexpensive, high-protein meal that’s delicious any time of year and tastes even better the next day.
Sweet and Spicy Braised Pork Ribs
Cooking in bulk for a crowd? These short ribs are it. They’re incredibly tender and their rich texture makes a great addition to a weeknight meal. Of course, short ribs are also packed with protein.
Chickpea Falafel
This chickpea falafel is made with two legumes (protein and fiber for a win!). Serve with your favorite bread or hearty crackers.
Energy Green Breakfast Egg Bites
If you like Starbucks egg whites, give this a try. They’re packed with super greens like kale, chard, and spinach, and are packed with protein nutrients. They are very simple to make and It can be prepared before the week starts. The ultimate grab-and-go breakfast.
Spicy Mexican Baked Eggs
This recipe is shockingly delicious, and it’s also paleo, vegetarian, gluten-free, and Whole 30 compliant. Blessed are those with dietary restrictions! This Mexican-style Shakshuka is a delicious treat.
