Thrifty ways to pack protein into a tight budget
We’re all feeling the pinch right now, but we shouldn’t have to miss out key nutrients such as protein. Here are some frugal ways to pack it into your diet.
Think protein and your mind might naturally turn to some of the pricier items in your shopping trolley, such as steak or fresh salmon.
But there are plenty of creative ways to ensure you’re getting enough protein without breaking the bank.
Why is protein so important?
Founder of Healthful Nutrition and a consultant for The 1:1 Diet dietitian Hilda Yan says protein is essential for maintaining muscle mass, especially as we age.
It also helps us feel satiated, which means we don’t reach for the snacks as often and are less likely to gain weight.
But, Hilda says, if that protein intake isn’t spread throughout the day, our bodies struggle to absorb it effectively.
“Then you’re more likely to lose muscle mass, which can then be linked to lower metabolism or feeling more tired or weak.”
The many varieties of protein
When it comes to protein, many people just think of meat and fish and as a result, Hilda says, plenty of her clients are not consuming enough protein or a wide enough variety.
Fortunately, there are loads of inexpensive protein alternatives to choose from, such as eggs, Greek yoghurt, cottage cheese, milk, seeds, quinoa, tofu or tempeh, and legumes such as chickpeas or kidney beans, she says.
Opt for cheaper cuts of meat
Nutritionist and lead recipe developer at Equalution Greer Calabro says chicken is usually fairly affordable, as is beef mince.
Mince could be used in burrito bowls or tacos, Greer says, or bolognese and chilli con carne recipes.
Another cheap option is slow-cooking meat like chuck steak.
Hilda notes that you might not need as much meat as you think to satisfy your protein needs.
For most people, about 100 grams of meat per meal is plenty.
Budget-friendly tips for protein-rich meals
Rather than relying purely on meat for your protein requirements, Greer recommends mixing it up with plant-based options.
For example, try adding legumes to traditional meat dishes.
“So, instead of just having beef bolognese, you can have beef and lentil bolognese,” Greer says.
“By adding a can of the lentils to it, it boosts the protein, boosts your fibre, but it also considerably brings down the cost because you can get a can of lentils for about $1.”
Likewise, buying canned or frozen fish will save your wallet, says Greer.
She recommends adding a can of tuna to pasta with some baby spinach and ricotta, or using canned tuna or salmon to make fish cakes.
And don’t be afraid to hit the freezer section.
“You can pick up some decent white frozen fish in the supermarket as well that isn’t super expensive.”
Cheap and cheerful protein snacks
Greer says nuts pack a real protein punch, as do boiled eggs, edamame and cottage cheese.
“You can dip veggie sticks or crackers into cottage cheese, or spread it on rice crackers, and that’s a great source of protein.”
Protein-packed recipes to try
More advice on protein:
- Animal versus plant protein – what’s better for you?
- How protein hunger can drive overeating
- 10 best sources of protein that don’t contain meat or dairy
Written by Larissa Ham.
