10 Budget-Friendly Protein Ideas That Don't Get Boring
Eating well on a budget doesn't mean eating the same three meals on repeat.
Ten affordable protein ideas for eating on a budget, from eggs and beans to lentils and canned fish, with ways to keep them from feeling repetitive.
Protein is often the most expensive part of a grocery bill, but some of the cheapest options are also some of the most versatile. Here are ten ideas that don't get old fast.
1. Eggs, Beyond Just Breakfast
Eggs are one of the least expensive proteins available and work just as well in a dinner fried rice or a simple shakshuka as they do at breakfast.
2. Canned Beans in Rotation
Black beans, chickpeas, and kidney beans all take on completely different personalities depending on the seasoning, from a smoky chili to a bright lemony salad.
3. Lentils for Something Heartier
Lentils cook faster than most dried beans and work well in soups, curries, or simply simmered with garlic and spices as a simple side.
4. Canned Tuna or Salmon
Shelf-stable and inexpensive, canned fish works in sandwiches, pasta, or mixed with a quick dressing for a fast salad.
5. Peanut Butter in Savory Dishes
Beyond toast, a spoonful of peanut butter stirred into a sauce adds protein and richness to noodle dishes and stir-fries.
6. Cottage Cheese
High in protein and inexpensive, cottage cheese works blended into a creamy pasta sauce or eaten straight with fruit.
7. Whole Chicken Instead of Parts
A whole chicken is almost always cheaper per pound than pre-cut pieces, and it stretches across several meals once roasted.
8. Ground Meat, Stretched Further
Mixing beans or lentils into ground beef or turkey stretches the meat across more servings without anyone noticing the difference in a well-seasoned dish.
9. Tofu for a Change of Pace
Inexpensive and quick-cooking, tofu takes on whatever sauce or seasoning you pair it with, so it never has to taste the same way twice.
10. Plain Yogurt
A protein-rich base for breakfast, sauces, or marinades, plain yogurt is usually cheaper than flavored versions and far more versatile in cooking.