Legumes, Canned Fish & Eggs: Three Inexpensive Proteins You Need in Your Diet

Protein foods can be the most expensive thing on your grocery bill. Especially if you are on a high protein diet and buying whey protein or steaks.

If you know what to look for, you’ll find that high protein foods can actually be very inexpensive.  I pride myself in finding creative ways to serve an ideal protein source without breaking my budget.  

Proteins like canned beans, lentils, canned tuna and anchovies pack the punch of other high protein meats, but sell for less than half the price.

First, let’s talk about why you need protein.

Our bodies need protein to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions. Protein keeps the immune system functioning properly, maintains healthy skin, hair and nails and helps the body produce enzymes and amino acids, which are needed for digestion.

Legumes

Cost: Under $2.00 for a 1-lb bag (About 14 servings)

Health Benefits of Legumes:  Contains zinc which promotes a strong immune system, folate for your skin & nervous system and fiber to feel fuller longer.  Also a great source of iron, calcium, B vitamins, folate, copper, potassium, magnesium and antioxidants.

Legumes include black beans, garbanzo beans aka chickpeas, kidney & cannellini beans, soy beans and lentils.  

Black beans recipe:  My Aunt Jasmin’s Rapido Bean & Cheese Burritos
Chickpea recipe: Chickpea Pasta with Broccoli & Cauliflower
Kidney bean recipe: Spaghetti Sauce Chili
Cannellini bean recipe: White Beans with Garlic & Spinach
Lentils recipe: Three great ways to enjoy lentils: 1 ingredient, 3 ways: Lentils. (I like the Publix brand because they are already soaked.) 

Canned Fish (Tuna & Anchovies)

Cost: Between $1.50 to $3 

Health Benefits of Canned Fish: Contains phosphorus which helps the body create energy and absorb vitamin B, plus promotes strong & healthy bones and teeth. Great source of Omega-3 fatty acids, low in carbs and calories, rich in iron.

Canned Tuna Recipe: Tuna & Grits
Canned Anchovies Recipe: Anchovy Pasta

Eggs

Cost: $.99 for a half dozen

Health Benefits of Eggs: One egg has 13 essential vitamins and minerals, contains unsaturated fats, antioxidants and only 70 calories.  Eating eggs can help you with weight management, muscle strength, eye health, brain function and choline for a healthy pregnancy.

Eggs recipe: A hearty breakfast recipe, Eggs in Purgatory or a quick and easy lunch or dinner, Egg Fried Rice