7 Best healthy and affordable sources of protein
Are you also one of those who think protein is only the thing of gym-going people or bodybuilders?
Let me answer this question for you, it’s a big no!
Protein is a crucial nutrient that should be consumed by everyone because it helps in the overall growth and development of the human body, regardless of how old or young you are.
Besides, there are numerous benefits of protein for people who want to build muscle or lose weight. However, as we increase the amount of daily intake of protein, for a particular goal like losing weight or building muscle, our wallets get emptier and we don’t want that to happen.
So here are the 7 best healthy, easily accessible and budget-friendly sources of protein one can add to his/her diet to achieve a particular goal or just to be healthy.
I cannot think of a source of protein that is cheaper and full of nutrients other than eggs. They are not only full of vitamins, minerals, and healthy fats but also are full of high-quality protein.
It is the source of protein that should be consumed by people who are not able to afford to spend too many bucks to fulfil their daily protein intake.
Moreover, it is highly recommended for those who wish to lose weight as it, according to one study, helps in reducing the daily calorie intake which eventually leads to healthier weight loss.
There is one common misconception about egg yolk, that it contains bad cholesterol, thereby not good for health. However, numerous people are not aware of the fact that the egg yolk, in fact, contains healthy fats and is as beneficial as egg whites. So don’t let anyone stop you from eating egg yolks.
1 whole egg costs around Rs. 7–10 and gives you 6–7g of protein.
2. Homemade peanut butter
There is a reason as to why I specially mentioned the butter being homemade. No matter how much reputed peanut butter brand we use, we still cannot claim for it to be completely natural and it’s totally fine to be sceptical about the things that we consume daily as it might cause harm to our health in multiple ways.
That being said, it is also one of the most affordable sources of protein which gives around 8 grams of protein per spoon of it. 100 grams of peanut butter costs around Rs. 50–70.
You can add homemade peanut butter to shakes or just eat it with an apple to ensure you are not lacking your daily protein intake.
Apart from being a great source of protein, it helps you stay away from diseases like diabetes.
3. Chicken breast
Chicken breast is also one of the cost-efficient sources of protein. 100g of Chicken breast costs around Rs. 30 and is packed with 27 g of high-quality protein. What can be more convenient than this?
Also, we often get to hear that all kinds of meats contain a huge amount of fats. However, chicken breast is not one of them for sure since it is the leanest source of protein one can consume without being worried about the excess fats.
And just because it is a lean source of protein, it is substantially beneficial for those who are trying to lose weight.
Talking about easily accessible and affordable sources of protein, milk seems to be the best option, especially for the ones trying to find something in their homes to fulfil their protein intake.
Since Milk has a great percentage of fats, people who are very strict with their diet can opt for skimmed milk instead.
One cup of milk contains nearly 8 grams of protein and costs around Rs. 7–10
Apart from people who are intolerant of milk, everyone should consume milk as it’s not only packed with highly absorbable protein, but consists of other essential vitamins and minerals which help bones to be strong and healthy.
Studies have shown that there are multiple benefits of eating oats, especially if your aim is to lose weight. Besides, it reduces the risk of heart disease.
Oats happen to be very inexpensive and high-quality protein-rich grain. There are many flavoured oats available in the market, but if you are health-conscious you can opt for rolled oats.
Aside from being protein-rich grain, 16.9 grams of protein per serving of 100g, oats are high in vitamins and minerals, and they are also fibre-rich which helps in better digestion.
On top of that, oats are gluten-free meaning everyone can consume them and reap the benefits.
Lentils fall under the category of one of the easily available and affordable sources of protein, which, literally, are there in every household no matter what. Having said that, lentils are not only affordable and protein-rich food, but they are high in fibre, iron, and B vitamins.
Since lentils are packed with fibres, folate, and potassium, they can be, without an iota of doubt, a great choice for controlling blood pressure and cholesterol. Also, it is great for the heart too when eating in moderation.
These small-looking legumes can do wonders as they carry 16 grams of protein per cup, cooked.
7. Salmon fish
Salmon fish can avail to complete your daily protein intake just like every other source of protein mentioned in the list.
Getting this rich source of protein is a bit difficult in India as It is not of Indian origin. Nevertheless, one can go for Rawas fish which is also known as Indian salmon.
The benefits that we can reap out of eating Rawas or Indian salmon are top of the world. Yes, you read it right as this fish is said to be extremely good for maintaining a healthy heart and it keeps the metabolism healthy too.
per serving of 113 g of Indian salmon or Rawas fish carries 29 grams of protein.
Now that you know how many decent options you have when it comes to choosing the right source of protein according to your preferences in terms of health, affordability, and easy accessibility, I would like to wind up this piece of information by saying this again that everyone requires protein and not being able to spend too much on the fulfilment of it shouldn’t be the obstacle at all.
So, I hope you will enjoy having above mentioned easily available, most affordable, and healthy sources of protein.