Eating a diet high in protein is one of the best ways to build lean muscle tissue, boost metabolism, and lose weight. But eating enough protein can be a challenge for some people, due to their budget, time constraints, or a vegetarian lifestyle. If you’re looking for easy, cheap ways to include more protein in your diet, try the following five sources.
Eggs. Eggs are inexpensive – just a couple of dollars per dozen – and they’re terrific sources of protein. Just one egg contains 6 grams of protein, only 70 calories, and several other vital nutrients. In addition, about half of the fat in eggs is the unsaturated kind that is good for your heart. Eggs are quick and easy to prepare; it takes about five minutes to make scrambled eggs, or ten minutes to prepare an omelet. For quick and easy snacking throughout the week, boil a dozen eggs and keep them in the fridge.
Tuna and salmon. While fish can be a bit expensive at the market, canned options pack the same protein punch. Tuna and salmon contain about 25 grams of protein per serving, and they’re full of heart-healthy fats, too.
Low-fat dairy products. Dairy products get a bad reputation because they are often high in fat and calories. But low-fat dairy products like string cheese, cottage cheese, skim milk, and yogurt are all great options to add more protein to your diet. Plus, they contain calcium, which can help prevent osteoporosis!
Soy. Edamame and tofu are chock-full of protein, and studies have shown these products can lower your risk of heart disease. If you’re allergic to dairy, or you’re avoiding animal products, soy “dairy” products are an excellent, nutritious alternative.
Canned beans. What’s easier than popping the top of a can? Roll up some fat-free refried beans in a tortilla, and you have a high-protein, low-calories snack. Black beans are delicious in a southwestern salad. Google easy recipes for beans and you will be surprised at their versatility!