Eating well doesn’t have to come at a cost. Protein rich foods are an absolute must if you’re looking to prioritise your health on a budget — these foods provide lasting energy and help keep you full, as well as support muscle and overall body wellness. The good news? You don’t have to buy pricey supplements. Fortunately, many low-cost, healthy foods can keep you on track and not ruin your budget.
So, in this guide, we’ll take you through a few top proteinrich foods on a budget, along with ways to add them to your meals for the best nutrients.
Why Protein Matters (and Why It Doesn’t Have to Cost a Lot)
Protein is crucial for almost every function in your body. It aids in the repair of muscle, and immune function and even makes you feel fuller for longer.However, many people assume that eating enough protein means spending big on protein powders.
That’s simply not the case. With a little planning and some smart swaps, you can get plenty of protein from everyday foods that won’t drain your wallet.
Let’s dive into some of the best affordable proteinrich foods you can stock up on.
1. Lentils
Lentils are a valuable food in many cultures for several reasons. They are an inexpensive source of protein, with about 9g per 100g cooked. Lentils are also high in fibre, which aids in satiety. Lentils can be added to soups,stews and salads.For a hearty lunch, try lentil-based curries.
2. Oats
You might not immediately think of oats as a proteinrich food, but they contain around 11g of protein per 100g. Plus, they’re incredibly affordable, filling, and easy to prepare.
A bowl of porridge with some nuts or a spoonful of Greek yoghurt can turn your morning meal into a protein powerhouse. And if you like baking, oats can be used in homemade protein bars or flapjacks.
3. Chickpea
Chickpeas are another fantastic plant-based protein source, providing around 8g They’re affordable, filling, and can be used in so many ways—hummus, stews, curries, or even roasted as a crunchy snack.
4. Cottage Cheese
Cottage cheese is often overlooked, but it’s one of the best budget-friendly proteinrich foods available. With roughly 11g of protein per 100g, it’s a great option for a filling snack or meal addition.
Pair it with fruit, spread it on wholegrain toast, or mix it into salads for a protein boost.
5. Peanut Butter
A spoonful of peanut butter can add a good dose of protein to your meals or snacks. With around 8g of protein per two tablespoons,it’s a tasty and affordable option for boosting your intake.
Making the Most of Your Budget-Friendly Protein Choices
Now that we’ve covered some of the best affordable proteinrich foods, here are a few extra tips to help you maximise your savings:
- Plan Your Meals: Planning ahead reduces waste and ensures you use everything you buy.
- Buy in Bulk: Many staples, like lentils and oats, are cheaper when bought in larger quantities.
- Use Your Freezer: Freezing food like lentilscan help extend their shelf life.
- Plant-based Proteins:Black beans are a rich source of plant-based protein and can help you get all the essential nutrients while keeping costs low.
Eating well on a budget is completely achievable with a little creativity and smart shopping.
Right Shift Can Help You Stay on Track
At Right Shift,we’re here to support your health journey every step of the way. With our free meal plan creator, you can design personalised meal plans tailored to your unique needs. Our free health score assessment provides valuable insights into your well-being, while the Shift Store offers resources to help you make informed food choices that align with your health goals.
Eating well doesn’t have to be expensive—with the right approach, you can enjoy proteinrich foods while keeping your grocery bills in check.
FAQs
- Which is the most affordable protein-rich food?
Lentils are one of the most nutritious foods while being highly affordable and versatile.
- What 2 foods are rich in protein?
Lentils and peanut butter are packed with protein, making them excellent choices for a protein-rich diet.
- What is the most affordable non-vegetarian protein?
Eggs are among the most budget-friendly non-vegetarian protein sources, providing plenty of nutrition while being cost-effective per serving.
