Healthy eating on a budget: low cost protein foods

Eating well without spending lots has become harder in this age of (still) rising food prices, and abundant, addictive UPFs (ultra processed foods) which are often sadly devoid of nutrients.

But with some know-how and clever protein choices, it’s possible to meet your nutrition needs while keeping costs reasonable.

We know that the protein element is often the most expensive part of a meal – so how can this be reduced?

Affordable proteins

Protein is essential for muscle repair, immune function, hormone production and may even support good mental health.

How much protein?

We want to be aiming for a palm-sized piece of protein at each meal. This can include liquids, so for example soya milk and some nuts/seeds on top of your porridge or granola would still count as some protein for your breakfast.

But what about getting enough protein at lunch and dinner? Here is handy reference guide:

 … Approximate low-cost protein per 100g: including vegan and vegetarian foods

• Soy chunks – ~47g (highly processed, but useful occasionally)
• Tinned sardines, tinned salmon, cheddar or paneer – ~25g
• Firm tofu or feta – ~15g
• Cottage cheese, 2 eggs, edamame beans – ~12g
• Lentils, chickpeas, kidney beans, silken tofu, Greek yoghurt – ~9g

Some low-cost protein ‘little extras’ per 100g

• Seeds & nuts (sunflower, pumpkin, flax, almonds)  ~22g
• Houmous ~8g
• Nutritional Yeast Flakes give about 8g protein per tablespoon

Compare this with fresh meat and fresh fish, being typically more expensive, and similarly to tinned fish and cheese giving around 20-26g of protein per 100g of food.

I hope this helps you to be aware of some less expensive protein options, whilst on a stricter budget.

Coming soon: a client has asked for grams of protein per £1 – so look out for this.