There are many great sources of protein that you can use to add flavor and nutrition to your meal without having to spend a ton of money on meat. Here are some of them.
Can of tuna
Canned tuna has been one of the cheapest and easiest sources of protein for many people for years. It is also a nutritious food, packed with vitamin B12 and omega-3 fatty acids. These vitamins are important for healthy bones and heart.
Tuna can be prepared in a variety of ways. Some popular uses include tuna salad, fish cakes, and sushi. Besides being convenient, canned tuna has a mild taste that pairs well with a number of ingredients.
One of the benefits of canned tuna is that it can last for a long time. This makes it a great choice for the person who wants to eat healthy but does not have a lot of money to spend.
When preparing canned tuna, it is important to follow the labeling instructions. Always wash the cans before opening them. Never store them in temperatures above 90 degrees Fahrenheit. If you notice signs of spoilage, throw them away to avoid foodborne illness.
There are two types of tuna to choose from. The light and the white varieties. Each has a different texture, taste, and nutritional value. Light tuna is usually skipjack tuna.
White tuna, or albacore tuna, is firmer and larger. This is a higher quality product. A three-ounce serving has about 25 grams of protein.
Edamame
One of the most nutritious, cheap sources of protein is edamame. It is a plant-based source of essential amino acids, as well as vitamins, minerals, and fiber. These nutrients help maintain your health and improve your energy.
Edamame is a good source of choline, a nutrient that helps reduce inflammation. Choline may also improve memory and decrease the incidence of asthma.
Other nutrients found in edamame include iron, folate, vitamin A, and potassium. The edamame pod is also rich in phytoestrogens, which may help alleviate the symptoms of menopause. Some studies have also suggested that edamame may lessen the signs of skin aging in postmenopausal women.
Another benefit of edamame is that it has a low calorie count. A half cup serving has just 127 calories, while a cup contains 188 calories. This makes it a good choice for an appetizer or a snack.
Besides providing fiber, edamame also contains antioxidants. Antioxidants help battle free radicals, which are harmful to the body and contribute to premature aging. They also can protect the immune system and flush out toxins.
Another benefit of edamame includes its high concentration of folic acid. Folate is important for the development of the fetus, and it also aids in the prevention of neural tube defects.
Lentils
Lentils are a great source of protein. They are low in fat and contain many minerals and vitamins. A cup of lentils contains more than a third of your daily protein needs.
Lentils are also rich in fiber. One cup of lentils provides 16 grams of filling fiber. This fiber can help keep your digestive tract healthy, and reducing the amount of calories you consume overall.
Besides containing protein, lentils are a good source of iron, phosphorus, and potassium. In addition, they are a good source of folate and folic acid.
Lentils have been a part of human diets for thousands of years. As a result, they are an important element in helping to overcome malnutrition.
Lentils can be used in a wide variety of dishes. You can even add them to salads. And they are inexpensive and easy to find. If you are looking for a cheap source of protein, lentils are a good choice.
Lentils are a good source of iron, and they have a good amount of soluble and insoluble fiber. Soluble fiber can be beneficial to people who are prone to constipation. Unlike beans and peas, lentils do not require pre-soaking, so they are easy to prepare.
Quinoa
Quinoa is a highly nutritious grain from South America. It has all the essential amino acids, vitamins, minerals, and fiber you need to stay healthy.
This gluten-free and nutrient-dense pseudograin is also rich in dietary folate. Including dietary folate in your diet can reduce your risk of heart disease and cancer. In addition, it may lower your risk of diabetes, high blood pressure, and hemorrhoids.
Quinoa has a nutty, slightly bitter taste. Quinoa is a great source of fiber, a healthy dietary fat, and protein. You can use it in any recipe, from soups and salads to burgers and side dishes.
The proteins in quinoa have a variety of solubility profiles. Solubility depends on the flour and the solvent used. Whole seeds have a higher solubility, while defatted flour has a lower solubility.
In addition, different extraction times and NaCl concentrations can affect solubility. Glutalin and albumin fractions are the main protein fractions found in quinoa grains. They present as distinct sets of proteins with molecular weights ranging between 45 and 66 kDa.
These proteins are soluble in alkaline solutions. The fractions also showed good performance against trypsin and casein.
Quinoa is one of the healthiest grains available. It is gluten free and contains all the essential amino acids. As a result, it can be a great substitute for rice in any recipe.
Oats
If you are looking for inexpensive protein sources, oats may be an option. Oats contain high amounts of protein and lipids. They are also rich in vitamins and minerals. So if you are looking to lose weight, oats are the perfect food to add to your diet.
Oats are considered to have beneficial health effects for people with gastrointestinal problems. It can also be a great source of antioxidants, which can protect cells from free radicals. Moreover, oats can help you feel fuller for longer.
oats are rich in nutrients like fiber, carbohydrates, fatty acids, protein, and antioxidants. Oats are packed with important minerals, phenolic compounds, and phytochemicals.
The protein content in oats ranges from 11 to 15 %. Albumins make up between one and twelve percent of the total protein in oats. This protein is considered to be soluble in water, salt, and bases.
The oat hull contains a wide variety of phenolic compounds, including hydroxybenzoic acid, p-coumaric acid, avenanthramides, and ester linked alkyl conjugates. These phenolic compounds have high antioxidant activity.
Oats are known to have a low glycaemic index. This means that they have a moderate effect on blood sugar. However, they are a good source of dietary fibre, which helps in regulating blood sugar levels.
Peas
Peas are a legume family that contain a variety of vitamins and minerals. Some of these include potassium, copper, phosphorus, folate, niacin, magnesium, manganese, zinc, and choline. They are a very good source of fiber.
In addition to these vitamins, peas are a source of protein. One cup of peas contains about 8 grams of protein. It also has 21 grams of carbohydrates.
If you’re looking for a cheap source of protein, consider pulses. They contain high amounts of fiber and are easy to add to soups, stews, and sauces.
Another protein-rich food is broccoli. You can get 2.4 grams of protein per cup of broccoli.
Peas are a good source of iron. But they aren’t as absorbable as iron from animal foods. Taking vitamin C with your peas can help you overcome this.
One cup of cooked green peas gives you about 7.5 grams of total fiber. This fiber helps you maintain a healthy cardiovascular system.
Peas are also an excellent source of calcium. The average American gets only about 13 grams of fiber each day. A daily serving of peas may help you reach your daily calcium needs.
Peas are a source of all nine essential amino acids. Getting a good mix of these building blocks is important.
Sardines
Sardines are a great source of protein and other essential vitamins. They can be bought fresh or canned. Fresh ones have a delicious fishy taste. You can also use them in many different recipes.
In addition to protein, sardines are a good source of selenium. This mineral is crucial for protecting the immune system and the skin. It also helps neutralize free radicals.
The sardines also contain phosphorus, which plays a major role in metabolism. Phosphorus promotes bone health and energy storage.
If you need a cheap and convenient source of protein, sardines can be a perfect option. When canned, sardines are also an easy way to pack protein into your meals.
Sardines are high in Omega-3 fatty acids. These heart-healthy fats reduce blood pressure and cholesterol levels. As a result, they may reduce your risk of cardiovascular disease and help control diabetes. Taking Omega-3 fats regularly may also reduce your risk of depression and other mood disorders.
One study showed that a diet consisting of sardines improved blood sugar levels. Specifically, sardines decreased plasma insulin, glucose, and free fatty acids. A similar study showed a reduction in HbA1C.
Sardines are also a rich source of calcium. Calcium is vital for the body’s production of strong bones.
