A rare prime rib isn’t the only way to get the protein our bodies need every day. Fortunately, there are a wide variety of protein-rich foods that are cheaper than meat and can satisfy all tastes and dietary choices.
As explained by Phoebe Liebling, nutritionist cited by The Sunproteins are essential as “ main building material of our body ». « If you think of proteins as long strings of pearls, each of those pearls is called an amino acid. When we digest proteins, we break them down into these amino acids, which our bodies will then use to create muscles, bones, teeth, hair, skin, immune cells and hormones. »
It is possible to stock up on protein with simple ingredients without breaking the bank. The nutritionist reviews them.
Canned fish
Canned fish like mackerel, sardines, salmon and tuna are staple foods to keep in your kitchen cupboard. Phoebe Liebling advises: “ Choose them in spring water, in brine or in a natural sauce without added sugars or sweeteners. »
Small oily fish like mackerel, sardines and salmon provide quality protein, in addition to omega-3 fatty acids which are extremely beneficial for our brain, nervous system, skin, hair and immunity, adds the nutritionist.
« If you can choose fish that still have skin and bones, you’ll get additional minerals like calcium to support your skeleton, teeth and muscle function », she continues.
Although tuna is packed with protein, there is a higher risk of heavy metal contamination. Try to alternate with other small fish.
White cheese
Looking for a versatile, meat-free protein source that won’t break the bank? Cottage cheese is your friend. This must-have in your refrigerator is “ filling, keeps blood sugar stable and is high in protein but naturally low in calories, so it may be beneficial for people trying to manage their weight over the long term », Explains the specialist.
Yogurt
Thick, strained yogurts, like Greek yogurt, are higher in protein and cost a little more, while cheaper options may contain slightly less protein.
Phoebe Liebling explains: “ Thick yogurt offers the same benefits as cottage cheese. It is high in protein with low calories, depending on the percentage of fat you choose, rich in calcium and easy to digest. »
Since yogurt is naturally fermented, you will benefit from its probiotic benefits for excellent intestinal health!
Meat stews
Generous and inexpensive, comforting, protein-rich stews are a great way to eat well without breaking the bank.
« Large cuts of meat are more economical than purchasing portioned options », Indicates the nutritionist. “ Tougher cuts of stew contain much more collagen and gelatin which are great for our gut, immune system, joints, hair, skin, muscles and bones. »
The tofu
To obtain proteins of non-animal origin, soy remains the best solution. “ Natural soy is a fabulous non-dairy source of calcium. It’s also low in saturated fat, cholesterol-free and high in isoflavones, which have been shown to improve bad cholesterol levels.concludes Phoebe Liebling.
Source: www.topsante.com
