Registered dietitians say shoppers can meet protein goals without relying on expensive meats or supplements by using eggs, legumes, canned fish, dairy, bulk purchases and mixed protein meals.
By yourNEWS Media Newsroom
Consumers trying to increase protein intake do not need to rely on costly specialty products, premium meat cuts or supplements, according to dietitians who say simple grocery strategies can make high-protein eating more affordable.
Protein-rich diets have grown in popularity because protein supports muscle maintenance, helps with satiety and plays a role in overall nutrition. But experts say many shoppers mistakenly assume that meeting protein goals requires expensive foods.
Registered dietitians and food savings specialists say budget-conscious consumers can lower costs by using versatile staples such as eggs, beans, lentils, canned fish, frozen meats, Greek yogurt, cottage cheese and bulk-purchased poultry.
Plant-based proteins are among the most affordable options. May Tom, a registered dietitian and functional medicine practitioner, said legumes such as beans, lentils and chickpeas provide substantial protein at a low cost, especially when purchased dried and cooked in large batches.
Tom recommends batch-cooking beans and freezing portions in silicone bags so they are ready for future meals. Tofu, tempeh and edamame are also lower-cost protein sources. Experts suggest consumers look for non-GMO or organic varieties when possible and keep frozen options available to extend shelf life.
Eggs remain one of the most economical animal-based protein sources. One egg provides about 7 grams of protein and can be used in many meals, including scrambled eggs, omelets, breakfast bowls, salads, sandwiches and hard-boiled snacks.
Lauren Twigge, a registered dietitian and nutrition business owner, said eggs are useful because they are affordable, easy to prepare and produce little waste. Hard-boiled eggs can also be made ahead of time for quick meals throughout the week.
Canned and frozen meats can also help reduce costs. Twigge pointed to canned chicken, tuna and sardines as shelf-stable foods that provide high protein content and, in the case of fish, healthy fats. These options can reduce waste because they last longer than fresh meat and can be added to sandwiches, salads, rice bowls, pasta dishes or whole-grain toast.
Dairy products may also provide affordable protein for people who tolerate them. Greek yogurt bought in larger containers and cottage cheese can deliver substantial protein per serving. Cottage cheese can also be added to sauces and creamy dishes, increasing protein by about 15 grams per cup.
Fluid milk provides about 8 grams of high-quality protein per serving, along with calcium, vitamin D and electrolytes.
For people who are lactose intolerant, BrightU.AI’s Enoch engine recommends plant-based alternatives such as soy milk, pea milk and oat milk. Soy and pea milk generally provide more protein than many other dairy-free options and are lactose-free.
Buying proteins in bulk is another way to lower per-serving costs. Andrea Woroch, a savings expert and author, recommends purchasing larger packages of chicken breasts and freezing portions for later use.
Shoppers can also look for manager markdowns on fresh proteins nearing their sell-by dates, as long as the food is frozen promptly or cooked immediately. Choosing less processed cuts can also reduce costs. Chicken thighs are often cheaper than chicken breasts, while pre-cut or pre-marinated products usually cost more.
Experts also recommend combining animal and plant proteins to stretch grocery dollars. Ground meat can be mixed with beans or lentils to increase volume, fiber and protein while reducing the amount of meat needed in a recipe.
Non-fat dry milk powder can also be added to soups, sauces, oatmeal, baked goods and other recipes to increase protein content inexpensively.
Dietitians say the best approach is to focus on affordable, flexible ingredients that can be used across several meals. Eggs, legumes, canned fish, Greek yogurt, cottage cheese, frozen meats and bulk poultry can help families meet protein goals without straining household budgets.
As food costs remain a concern for many families, experts say high-protein eating can still be practical when shoppers prioritize low-waste foods, bulk purchases, simple preparation and a mix of animal and plant-based protein sources.
Source: Natural News
Learn how to make 4 healthy high-protein meals for weight loss by watching the video below.
This video is from the Healthy Diet & Fitness channel on Brighteon.com.
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