If you find yourself Googling lately. How to eat more protein —As you stare longingly at your empty refrigerator, you’re not alone. When hunger is high and motivation is low, the result is usually either an overpriced takeout or a bowl of cereal. Both can satisfy a hungry stomach, but the ultimate satisfaction comes from a protein-packed plate. Luckily, you don’t need a chef’s hat to make inexpensive, high-protein meals. Everyday ingredients and simple techniques are perfect.
With that in mind, we’re sharing tips and tricks for adding more protein to your diet (in an efficient and budget-friendly way). It’s time to turn your kitchen into a protein treasure trove. There’s no need for long recipes or expensive food costs. Scroll through for 12 simple, delicious, and inexpensive high-protein meals.
Featured image from Michelle Nash’s interview with Sanetra Nele Ronno.
Recommended daily intake (RDA) of protein
For reference, the recommended dietary allowance 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 sedentary adult who weighs 70 kilograms (154 pounds) needs at least 56 grams of protein per day. But that number is low. Depending on your situation, such as if you’re pregnant or breastfeeding, consider consulting a registered dietitian for personalized guidance.
When it comes to protein, how much is too much?
As with most things in life, too much of a good thing isn’t always good. good thing. Too much protein isn’t a concern for most people, but it helps to know where to draw the line. After all, consuming large amounts of protein (especially if it’s not balanced with dietary fiber) can increase your risk of health problems, including: kidney stones.
But for elite athletes or regular people who don’t participate in bodybuilding competitions, does that line exist and where is it? Ultimately, this will depend on several factors, including your age, gender, activity level, and overall health. Experts have different opinions, but it makes sense to aim for less than 2 grams of protein per kilogram of body weight. That means for a person weighing 140 pounds, that’s about 125 grams per day.
Why do women need protein?
When focusing on women’s health, protein is important for several reasons. We need it to maintain lean muscle mass, which is especially important to support overall strength and mobility as we age. Additionally, proteins are involved in the regeneration of body tissues such as skin, hair, and nails. Protein also helps produce enzymes and hormones, which support metabolic and immune health. Additionally, protein is very satiating, so consuming the right amount can help stabilize blood sugar levels. and Feeling full.
Are you pregnant or breastfeeding? If so, the need for protein increases to support fetal development, breast milk production.
Does it cost money to eat high-protein meals?
It can be as expensive or budget-friendly as anything you make. Although some high-protein foods, such as grass-fed meat and certain seafood, are expensive, there are many affordable sources of protein. Staple foods like beans, lentils, eggs, Greek yogurt, and canned tuna are protein-rich and budget-friendly. Other vegan protein options are also cost-effective, such as non-GMO tofu, tempeh, and peas.
From smart meal planning and bulk buying to taking advantage of seasonal sales and discounts, high-protein meals don’t have to cost a fortune.
Budget-friendly protein options
While affordability ranges widely, here are some protein-rich foods that will help you stay on budget.
beans, lentils, legumes
Beans, lentils, and legumes are powerful foods that increase your protein intake. Additionally, it provides essential vitamins, minerals, and fiber. These versatile staples can be used in a variety of recipes, including soups, stews, salads, and spreads. A simple bowl of vegetarian chili ticks all the boxes.
egg
Nature’s wallet-friendly protein. Eggs are a nutritional powerhouse and one of the most economical sources of high-quality protein. (But remember, labels matter!) Each large egg contains about 6 grams of protein, so you can incorporate them into a variety of meals, including omelets, frittatas, and egg salad sandwiches. Masu.
canned fish
Canned (or canned) tuna and salmon are often overlooked as affordable sources of protein. It is shelf-stable, easy to prepare, and rich in protein, omega-3 fatty acids, and other nutrients. Things like tuna toast, salmon patties, and sushi bowls with canned fish can help you reach your protein goals.
chicken thigh
Boneless, skinless chicken breasts are popular for lean protein, but don’t forget about chicken thighs and drumsticks. These cuts are often more affordable and just as delicious when prepared the right way. Marinate and bake for a flavorful, inexpensive, high-protein meal without breaking the bank.
greek yogurt
Greek yogurt is an excellent source of protein and can be enjoyed as a snack or incorporated into a variety of recipes. To avoid added sugar and save money compared to flavored alternatives, choose plain, unsweetened Greek yogurt. Top with fresh fruit, nuts, or seeds (we love hemp, flax, and chia) for extra flavor and nutrition.
protein powder
Protein powders, such as whey and plant-based options, 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 scoop of protein powder to smoothies, yogurt bowls, baked goods, and oatmeal. The sky is the limit.
simple protein hacks
If you want to eat more protein but don’t know how, we can help. Start your day with protein. For example, this cottage cheese breakfast bowl comes together quickly and is packed with protein. Run out the door? You can also use boiled eggs, fruit, and jerky.
Speaking of jerky, keep protein-rich snacks on hand like mixed nuts, string cheese, protein bars, or dried baked edamame. Use Greek yogurt when marinating meat for dinner! A convenient way to add more protein. Finally, don’t skimp on seeds. Add extra grams of protein to your favorite dishes by adding things like hemp seeds or pumpkin seeds.
18 inexpensive high-protein meals
We’ve rounded up some of our favorites to give you 18 inexpensive, high-protein meals to add to your weekly repertoire.
Erewhon’s Kale White Bean Salad
If you know anything about Erewhon, you know that their products are out of the average person’s price range. That being said, Camille decided to recreate her famous white bean salad for everyone to enjoy without the $20 price tag.
pumpkin protein pancakes
Having trouble getting protein in during breakfast is an understatement. As a huge fan of pumpkin, this pumpkin pancake recipe is a must-have for a energizing start to your morning.
Stir-fried chicken thigh with spices
Not only is this meat juicy and flavorful, but it’s also cheaper compared to chicken breast.
vegan mushroom bolognese
Simple and delicious, this inexpensive high-protein meal is the perfect comfort food to help you meet your protein intake. Bonus points for staying vegan!
strawberry probiotic smoothie
Another duck from Elephone, this smoothie recipe has the same aesthetic appeal and rich, creamy taste, but at a fraction of the price.
sweet potato harvest hash
Sheet pan dinners tend to be pretty inexpensive, and this harvest hash is no exception. You can go crazy by customizing the ingredients, but with this version, which blends Italian sausage and goat cheese, you won’t be able to resist devouring the entire pot.
matcha power 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 to meet your protein needs.
Shredded kale and cranberry salad with crispy tofu
Turn your favorite plant-based protein into the star of the show. The key is to press the tofu to evaporate the water and let the flavor soak in! Shredded kale, cranberries, and peanuts transform this salad into a mouth-watering vegetarian dinner.
Black lentil salad with roasted vegetables and goat cheese
I have never eaten a rainbow and it was so delicious. Caramelized carrots and crunchy semi-spicy Brussels sprouts come together to create a filling meal. Lentils are a win-win: Poppy texture. and An important source of protein. To save time, marinate the lentils in advance.
Feta salad with white beans and lemon
This simple, inexpensive, high-protein meal will satisfy your protein needs. For a lunch box that comes together quickly, prepare the lemon relish the day before.
Tuna Nice Toast
Oily chunks of tuna are paired with toasted bread, kale pesto, creamy avocado, crunchy cucumber slices, and garlicky tomatoes. That’s exactly right.
Hummus flatbread with roasted carrots and red pepper
This recipe has two special features. Everyone’s favorite meal that only requires cleaning out the fridge. This elaborate flatbread includes a layer of creamy, bright hummus, topped with vegetables that provide a crunchy texture and more protein.
Slow-grilled citrus salmon
This slow roasting method is definitely divine. Pair this flavorful salmon with crispy potatoes or jasmine rice. Dinner will be provided.
sheet pan chicken fajitas
These chicken fajitas only require 5 ingredients and 30 minutes. This is an inexpensive, high-protein meal that’s delicious any time of the year and even more flavorful the next day.
Sweet and spicy stew of short ribs
Do you cook a large amount of food for a large number of people? This short rib is that. Luxuriously soft and rich in flavor, it will elevate your weekday dinner. Of course, short ribs are also rich in protein.
chickpea salad sandwich
A chickpea salad sandwich made with two types of beans (rich in protein and fiber!). Enjoy with your favorite bread or hearty crackers.
Power Greens Breakfast Egg Bite
If you like Starbucks egg white bites, give these a try. Packed with super greens like kale, chard, and spinach, it’s packed with protein-rich nutrients. It’s incredibly easy to make and You can prepare before the week starts. The ultimate takeout breakfast.
spicy mexican baked eggs
This recipe is amazingly delicious, but it’s also paleo, vegetarian, gluten-free, and Whole30 compliant. If you have dietary restrictions, please come! This is a flavorful dish that is a Mexican twist on shakshuka.
Source: Camille Styles – camillestyles.com
