Hi everyone! Welcome to my blog where I share tips and tricks on how to eat healthy without breaking the bank. Today I want to talk about one of my favorite topics: healthy food shopping on a budget! In your cart you should have proteins, a vital nutrient that helps build and repair muscles, support your immune system, and keep you feeling full and satisfied. But protein can also be expensive, especially if you rely on animal sources like meat, poultry, and fish. That’s why I’m going to show you some cheap and healthy sources of protein that you can easily find at your local grocery store or online. Let’s get started!
Animal Proteins on a Budget
One of the cheapest and most versatile sources of protein is eggs. Eggs are not only rich in protein, but also in healthy fats, vitamins, and minerals. You can have them for breakfast, lunch, or dinner, and cook them in different ways: scrambled, boiled, poached, fried, baked, you name it! Plus, eggs are easy to pair with other foods like vegetables, cheese, bread, or fruit. One large egg has about 6 grams. Many people have from 2 to 3 eggs in the morning to start the day with energy!
If you are looking for a delicious and affordable way to eat well, you can’t go wrong with chicken (and turkey)! Chicken is a lean protein that helps you build muscle and stay full. It also has many vitamins and minerals that support your immune system and overall health. Plus, chicken is versatile and easy to cook in a variety of dishes. You can roast it, grill it, bake it, stir-fry it, or make it into a soup or salad. Chicken is healthy and cheap, so what are you waiting for? Try some today and enjoy!
Healthy Fish on a Budget
If you love fish but don’t want to spend a lot of money, you’re in luck! There are many cheap and healthy fish options that you can enjoy without breaking the bank or harming the environment. Some of the best choices are salmon, mackerel, and sardines, which are all rich in omega-3 fatty acids, protein, and selenium. These nutrients are essential for your heart, brain, immune system, and thyroid health. You can buy these fish fresh, canned, or even smoked (but not too often) and cook them in various ways, such as grilling, baking, or sauteeing. Fish is a delicious and nutritious way to add variety to your diet and make your meals more satisfying. You can also buy canned tuna wish and mix it with salad and nuts. Try some of these budget-friendly and sustainable fish recipes today and see for yourself!
Nuts and Seeds
Nuts and seeds are not only delicious snacks but also excellent sources of protein, healthy fats, fibre and antioxidants. You can eat them raw, roasted, salted or unsalted, or use them to make nut butters, milks, granolas and bars. One ounce of nuts or seeds has about 5 to 10 grams of protein and costs around 50p. You can buy them in bulk or in small packets for convenience.
Another great source of protein is natural peanut butter. Peanut butter is not only delicious, but also full of healthy fats, fiber, and antioxidants. You can spread it on toast, crackers, or fruit, or add it to smoothies, oatmeal, or yogurt. Just make sure you choose natural peanut butter that doesn’t have added sugar or oil. A two-tablespoon serving of natural peanut butter has 8 grams of protein. If you are allergic to peanuts, then it is not for you. But let’s see other options.
Plant Based Proteins
If you’re looking for a plant-based source of protein that’s also a complete protein (meaning it has all the essential amino acids), look no further than edamame. Edamame are immature soybeans that are sold shelled or in the pod. They are a tasty snack and a great addition to salads, stir-fries, soups, or pasta dishes. Edamame is also high in fiber, iron, calcium, and vitamin C. A one-cup serving of edamame has 17 grams of protein.
Beans and lentils are not only rich in protein but also in fibre, iron, folate and other nutrients. They are also very filling and can be used to make soups, stews, curries, salads, burgers and more. One cup of cooked beans or lentils has about 15 grams of protein. You can buy them dried or canned, but make sure to rinse them well before using them to reduce the sodium content.
Tofu and tempeh: Tofu and tempeh are made from soybeans and are great alternatives to meat for vegetarians and vegans. They have a mild flavour that can be enhanced by marinating, seasoning and cooking them in different ways. One serving of tofu or tempeh has about 20 grams of protein. You can find them in the chilled or frozen section of most supermarkets or health food stores.
Vegetable Options on a Budget
If you’re looking for healthy and cheap vegetables to add to your diet, you’re in luck! There are plenty of options that are nutritious, delicious and budget-friendly. Here are some of the best ones to try:
- Cabbage: Cabbage is a versatile vegetable that can be eaten raw, cooked, or fermented. It’s rich in vitamin C, vitamin K, folate and antioxidants that may protect against cancer and inflammation. You can make your own sauerkraut with cabbage, salt and water for a probiotic boost.
- Carrots: Carrots are a great source of beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for eye health, immune function and skin health. You can enjoy carrots raw, cooked, juiced or blended into soups and sauces.
- Frozen peas: Frozen peas are a convenient and cheap way to get more green vegetables in your diet. They provide fiber, protein, vitamin C, vitamin K and manganese. You can use frozen peas in salads, stir-fries, casseroles and soups.
- Sweet potatoes: Sweet potatoes are one of the most nutritious and cheapest vegetables you can buy. They are high in beta-carotene, vitamin C, potassium and fiber. They also have a low glycemic index, which means they don’t spike your blood sugar levels as much as regular potatoes. You can bake, roast, mash or fry sweet potatoes for a satisfying side dish or snack.
- Spinach: Spinach is a leafy green vegetable that is packed with vitamins, minerals and phytochemicals. It has vitamin A, vitamin C, vitamin K, folate, iron and calcium. It also contains compounds that may lower the risk of chronic diseases such as diabetes, heart disease and cancer. You can eat spinach raw, cooked or blended into smoothies.
- Zucchini: Zucchini is a summer squash that’s low in calories but high in water content and fiber. They contain vitamin C, vitamin B6 and manganese. Zucchini can be sliced, grated, spiralized or stuffed with various fillings. I like to make these zucchini fritters that are crispy on the outside and soft on the inside.
These are just some of the healthy and cheap vegetables that you can find at your local grocery store or farmers market. There are many more options that you can explore and experiment with, such as broccoli, tomatoes, cucumber, chards, pumpkin, onions and more.
Try to eat a variety of colors and types of vegetables every day to get the most benefits from them.
Conclusions
As you can see, there are many cheap and healthy sources of protein that you can incorporate into your diet. Protein doesn’t have to be expensive or boring. You can mix and match different sources of protein and enjoy them in various ways. By doing so, you’ll not only save money but also improve your health and well-being.
I hope you found this blog post helpful and informative. If you did, please share it with your friends and family who might benefit from it too. And don’t forget to subscribe to my blog for more tips and tricks on how to eat healthy on a budget. Until next time, stay healthy and happy!
