Sardines
You need not spend a bundle to refill on protein-rich meals. Take sardines, for instance. The small, silvery fish pack 20 grams of protein in a ⅓-cup serving. You should buy them recent, however canned is cheaper. Search for these canned in water or olive oil, and rinse off any additional oil. They’re simple to organize. Simply sprinkle with lemon juice and olive oil, or high with chopped tomatoes and herbs like basil or oregano.
Cottage Cheese
Cottage cheese not solely has almost 24 grams of protein per cup, it additionally has casein. That is a kind of protein you digest slowly, which helps you’re feeling full longer. Cottage cheese is a superb add-in. Mix it in a smoothie or combine it into scrambled eggs. Use it as a base for a bowl topped with veggies, olives, and seasonings. Or energy up muffins by including cottage cheese to your favourite recipe.
Lentils
These legumes are small however mighty, with 16 grams of protein per cup (cooked). They’re additionally heart-healthy and excessive in iron. Lentils cook dinner up sooner than most dried beans because you don’t must presoak them. Add cooked lentils to a salad with chopped candy peppers, herbs, and spices. Or simmer dried ones right into a soup with broth, garlic, onion, diced tomatoes, spinach, and rosemary.
Oats
You most likely have some in your pantry proper now, whether or not rolled, steel-cut, or on the spot. Whereas their textures differ, all have about the identical quantity of protein: 5 grams per 1-cup serving (cooked). Enhance fiber and taste by topping your oatmeal with berries, nuts, cinnamon, and a drizzle of honey. For a twist, use whole-oat groats (cleaned and hulled oats) as a base for poultry stuffing.
Floor Turkey – “cheap protein”
You may get 23 ounces of protein in a 3-ounce serving of this versatile hen. Licensed natural or pasture-raised floor turkey is usually dearer, however could provide extra vitamins and fewer components. It pinch-hits for floor beef or pork in burgers, meatloaf, or chili. For a light-weight lunch, fill crisp cabbage leaves with floor turkey sautéed with soy sauce, ginger, scallions, jalapeno, and cilantro.
Peanuts
Regardless of the identify, they’re probably not nuts. They’re legumes, like peas and beans. And simply 1 ounce has 8 grams of protein. It’s possible you’ll equate them with the PB&J, however peanuts are shape-shifters. Sprinkle them onto a salad, add them to sautéed rooster and veggies, and stir peanut butter into your morning oatmeal. Or simply have a handful for a snack.
Tempeh
Tempeh is a fermented soy meals like tofu. However it’s firmer, with a definite savory taste that makes it a fantastic meat substitute. It provides 33.7 grams of protein per cup. You’ll be able to steam, bake, or fry it, and add it to stews and soups. Strive it on a skewer for grilling. Or put broiled tempeh on whole-grain bread and high with sauerkraut, cheese, and Russian dressing for a twist on a Reuben sandwich.
“cheap protein”