Three Affordable Protein Sources That Leave You Feeling Full and Satisfied
Protein is essential for maintaining muscle, keeping you full, and supporting overall health. Fortunately, there are plenty of affordable, protein-packed options that are nutritious, delicious, and easy to prepare—including these three budget-friendly all-stars:
Sardines: Sardines are an underrated superfood. Canned sardines are a great source of protein (a 5-oz. can has 18 grams of protein—almost three times as much as an egg!) and are rich in healthy omega-3 fatty acids. Plus, they’re highly versatile, shelf-stable, and a single serving can cost as little as $1.50! Since canned sardines come fully cooked, they’re incredibly easy to prepare. Try baking them with your favorite spices (garlic, lemon, and paprika are always good choices), or enjoy them with a Spanish-style tomato sauce. Add a salad or your favorite roasted vegetables, and you’ve got a flavorful dinner ready in under 30 minutes.
Tuna: Tuna salad is a classic for a reason—it’s quick, easy, and filling. Even more impressive: per 3-oz. serving, tuna (canned in water, drained; 22g protein) has nearly the same amount of protein as salmon (21g protein), but at about one-third of the price. Mix canned tuna with chopped onion, celery, low-fat mayo, and a good squeeze of mustard. To add spice, mix in a chopped chipotle pepper or your favorite hot sauce. It’s great on its own as a meal, and there are lots of ways to serve it:
Make it a sandwich, or swap the bread for a blanched collard leaf to create a high-fiber tuna wrap.
Serve it on cucumber slices for a fresh, crunchy alternative.
Pair it with a steaming bowl of soup or a crisp green salad.
Ground Chicken: Ground chicken doesn’t always get the love it deserves. It’s packed with 24 grams of protein per 3-oz. serving and is just as versatile as ground beef—often at a lower price. It’s also high in vitamin B6, which can help rev up your metabolism (a faster metabolism = more energy), and it provides a good dose of vitamin B12, important for proper nerve function. What’s not to love? Ground chicken is great for meatballs, burgers, or even this creative egg roll in a bowl recipe. Just take all the classic veggies and spices found in an egg roll and sauté them with ground chicken. No need to roll or wrap! Simply scoop everything into a bowl, top with your favorite dipping sauces—think hot mustard, chili oil, or soy sauce—and voila! You’ve got a revamped version of a classic comfort food.
With a little creativity, you can get your protein on a budget and enjoy flavor-packed, nutritious meals that are quick to prepare.
Please consult your primary care physician to ensure the recipes and ideas are appropriate for your condition. While these recipes are all great high-protein options, it’s important to be mindful of protein intake if you have chronic kidney disease (CKD) or other conditions requiring lower protein intake. For those managing CKD, limiting protein at meals can help reduce strain on the kidneys. If you have specific dietary needs, consider adjusting portion sizes or swapping ingredients to better fit your health goals and/or your physician’s recommendations.
This blog is brought to you by Irazema Garcia
Irazema is part of the nutrition team at Bento. She loves connecting with members to talk about simple, practical ways to turn new goals into reality. Not surprisingly, Irazema finds joy in the kitchen, experimenting with flavors and creating delicious meals regularly. A chai lover at heart (the spicer, the better), she also enjoys a great cup of coffee—because you don’t have to decide on a favorite when you can have both!
