How does your daily protein intake measure up? The average person needs about 56 grams of protein every day, but it varies depending on age and activity level. Protein is important for building muscle tissue and repairing cells. It’s also a great way to keep you feeling full – which can help with weight loss. If you’re looking for ways to increase your daily protein intake without breaking the bank, then this article has what you need:
Get to Know your Meat
It’s so easy to grab a package of something pre-marinated or pre-seasoned from the grocery store. But what you might not realize is that those marinades can contain a lot of extra sugar and sodium. This means they’re going to end up costing more in the long run. Instead, consider buying plain meats like chicken breasts whole than using them as an ingredient for cooking meals at home. You can also try cutting back on portion sizes by opting for leaner cuts like loins. These typically have less fat than other parts but still taste great.
Be Selective About Dairy
Some people have a hard time digesting lactose, so for them, it’s important to find alternative sources of calcium. But if you don’t have any issues with regular cow’s milk products – eating yogurt and cheese is another great way to increase your daily protein intake. Plus, they’re both high in beneficial vitamins that are essential for maintaining good health. So why not try pairing some low-fat cottage cheese with fruit or toast as an easy post-workout snack? Or whip up a quick breakfast smoothie using Greek yogurt instead of ice cream? There are tons of ways to include healthy dairy without breaking the bank. But be careful when buying organic since these items can cost more than twice as much per unit as regular dairy.
Buy In-season Produce
It might seem a little counterintuitive, but the best time to buy fruits and vegetables is when they’re in season. Not only will you have more variety to choose from – but it’s also going to be cheaper. Plus, many delicious recipes use ingredients like asparagus or berries with lean meat or fish. Thus, your family will eat healthier and spend less money on groceries at the same time.
Don’t Forget About Bulk Items
Suppose you’re looking for a way to save money on protein without spending hours in the kitchen. Then it’s time to look at your local wholesale club! Items like eggs and peanut butter are super cheap when bought in large quantities. And the odds are very good that they can be used as ingredients in breakfast or lunch recipes too – which means less work and more savings. Plus, while you’re there, don’t forget to pick up some great snacks, too. Think beef jerky, roasted edamame pods, or even hummus. These kinds of foods keep well, so buying them ahead of time is going to save your money on groceries over the long run.
Supplement when necessary
If you are lactose intolerant, vegan, or vegetarian, it may be impossible to get your daily recommended allowance of protein without supplementation. Many brands and types can fill in the gaps to help you reach your goals while still staying within budget. Also, they’re often formulated to improve health by providing added nutrients like calcium, fiber, omega- and fatty acids. So don’t forget about these options.
Don’t be afraid to Seek Healthier Options
Finally, if you’re trying to eat more protein, then it’s time to expand your horizons and look beyond the usual steak or eggs. Some foods can get pretty expensive, but others, like canned tuna and salmon, contain healthy proteins along with good fats. Even though they might cost a little bit more than other types of seafood – they last much longer in the pantry. This is because their water content is so much lower. So think outside the box for these kinds of items and grab some cheap veggies from your grocery store and canned fish. Also, consider high protein baked oatmeal as it contains protein powder, hemp seeds, and flaxseed. This is a high-protein breakfast that will keep you full for hours.
Use inexpensive high-protein ingredients like beans and tofu in recipes. They might not have tons of flavor on their own, but when paired with other foods, they become delicious meals packed with nutrients.
There are many economical ways to increase your daily protein intake without sacrificing nutrition or taste by thinking about portion size and purchasing whole meats vs. readymade items. Shopping at warehouse stores is a great way to buy large amounts of lean meat & fish for low prices.