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Affordable and Health Protein Sources

 

Affordable and Healthy Protein Sources

Protein is an essential part of our diet. We all need this chain of amino acids to help the body repair cells and make new ones. To prevent protein deficiency, the RDA for an average adult living a sedentary lifestyle is 0.8 grams per body weight.  We can’t undermine the need to add protein to our meals, which is why we have compiled a list of cheap and healthy protein sources for you. 

Sardines

You don’t need to spend extra bucks before adding protein-rich foods to your meal. For instance, a small pack of sardine contains 18 grams of protein in a one or two-cup serving.  You can buy it fresh or canned, depending on your choice or budget.

Oats

Despite being a whole grain, oat is packed with protein and can offer 5 grams in 1 cup of cooked oats. Aside from protein, they are also rich in fiber. 

Ground turkey

We know that animal or meat products are a good source of protein. You can get 23 ounces of protein in a 3- ounce serving of this bird. While ground turkey can be more expensive, however, it may offer more nutrients.

Peanuts

Fats may come to mind when you think of peanuts, but an ounce of this legume has 7.3 grams of protein. However, don’t over-eat them; just a handful is okay for a snack.

Chicken breast

Well. It’s expected to have chicken on the list. Chicken has 27 grams of protein in 4-ounce servings.

Eggs

No doubt that the egg is the cheapest source of protein. They can be enjoyed in different ways or combined in different styles with other foods. The egg white is said to be pure protein, but the yolk also comes with its unique nutrients.

Black beans

Beans generally contain protein, but black beans are a good source of protein and fiber. You can get 7 grams of protein in a half-cup serving.

In conclusion, when eating your protein, instead of them at once in one meal, portion them across your meals for the day to avoid eating too much of it.

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