Over the last few years, protein has become somewhat of a buzzword when it comes to healthy eating. Long gone are the days when the only people who cared about their protein intake were bodybuilders.
The recommended daily intake (RDI) for women is 46 grams and 56 for Men. While it was once believed that the best source of protein was from meat, in 2019 there is a plethora of ways to get your daily intake of protein that can be very affordable.
We can get protein from several different sources, this includes a variety of foods such as:
- Meat
- Eggs
- Beans
- Dairy
- Soy
- Lentils
There are so many different types of protein options out there – some more expensive than others – and although meat may cost more, it doesn’t necessarily have the most amount of protein. Find out how you can stay on track with your protein intake without spending too much money.
Lentils
Lentils are a type of legume – Not only are they delicious but they are super affordable too and because they come in dry form, they can last in your cupboard for months! The protein content in a cup of lentils is around 18g. If we are measuring beef to lentils gram to gram- lentil, in fact, contains more protein. There are so many great dishes you can make with lentils includes – coconut red lentil curry, cold lentil salads, spicy lentil soup – the list can go on and on!
Beans
There are so many different beans to choose from including kidney beans, black beans, black eyes beans, chickpeas – the list goes on! Kidney beans are among some of the most popular kind of beans with rich nutrients packed with protein, heart-healthy omega 3 fatty acids as well as antioxidants. Kidney beans are super easy to add into a recipe to increase your protein intake – perfect for tacos, stews, soups, etc!
Soy
Popular among vegans and vegetarians, soy has become a go-to for many to get protein into their diets without eating animal products. Soybeans can be eaten whole or made into a variety of products, including tofu, tempeh, soy milk and other dairy and meat alternatives. It can also be turned into soy protein powder. There is about 68g of protein per cup of soybeans and things like tofu are a cheaper alternative to say, chicken. Use it instead of meat to bulk up your recipes!
Tuna
While fish can be expensive to buy, a tin of tuna usually costs around £1 and one cup (154 g) contains 39 grams of protein, with only 179 calories (making it almost pure protein!). This could be a great alternative to meat and can be added to lots of meals. How about a delicious tuna and avocado salad for lunch? Or a hearty tuna pasta bake if you want something more filling. You could also make fish cakes with tuna for a low calorie, high protein meal.
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