Dietician's Suggested Affordable High-Protein Alternatives: Insights Shared

Dietician's Suggested Affordable High-Protein Alternatives: Insights Shared

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On a Budget? Protein-Rich Swaps for Meat

Worried about your protein intake while trying to stick to a budget? No sweat! Registered dietitian Avery Zenker has some savvy solutions that'll save you some dollars without compromising your protein needs.

"Americans are, for the most part, meeting their protein requirements," says Zenker. "However, I recommend consuming a bit more than the recommended 0.8 grams of protein per kilogram of bodyweight, especially when you're incorporating plant-based protein sources like legumes."

One-third of Americans' protein intake already comes from plants. So, opting for more plant-based meals can be an affordable way to dial up your protein consumption.

1. Beans and Legumes: Your Protein Powerhouses

"Beans tend to be significantly cheaper than meat, so you can eat a larger portion for a fraction of the cost," Zenker explains. "A cup of cooked beans provides about 15 grams of protein, making them a budget-friendly protein powerhouse." Lentils, chickpeas, and soybeans are some of the best choices.

2. Textured Vegetable Protein (TVP): A Soybean Superstar

If you're craving meat, try TVP. Made from soybeans, this versatile substance provides a whopping 50 grams of protein per 100 grams (though practical serving sizes are smaller). It blends well with various recipes, including pasta dishes, chili, salads, tacos, stews, soups, and casseroles. Although you won't get the full 50 grams in one sitting, TVP's low cost per gram of protein makes it a great budget-friendly alternative.

3. Seitan: Wheat's Mighty Protein

Made from vital wheat gluten, seitan contains around 75 grams of protein per 100 grams dry (which drops to 25-30 grams per 100 grams once prepared). It's relatively cheap, easy to make at home, and can be used in stir-fries, pasta dishes, sandwiches, and more. "Seitan has quickly become a favorite in our household," Zenker says.

More Protein-Packed Swaps

Here are some additional suggestions to help you boost your protein intake without breaking the bank:

• Swap white rice for bulgar, barley, or whole wheat pasta. These grains not only provide greater fiber content, but they also offer double the protein of white rice per cup cooked.
• Instead of starchy foods like white rice or potatoes, try building your meals around legumes like chickpeas. These still provide carbohydrates while offering protein and fiber.
• Swap quinoa for bulgar or whole wheat pasta. While quinoa is healthy and nutritious, bulgar and whole wheat provide similar amounts of protein and fiber at a more affordable price.
• Try frozen peas instead of frozen corn. They're just as convenient and offer more protein and satiety.
• Instead of a mixed green salad, try incorporating higher-protein vegetables like broccoli, peas, edamame, or shredded cabbage. One cup of broccoli offers approximately eight times more protein than lettuce!

By making these simple substitutions, you'll add protein to your diet while keeping your wallet happy!

Enrichment Data:

• TVP offers about 50 grams of protein per 100 grams in its dry form (though practical serving sizes are smaller) and is a versatile, affordable, and high-protein substitute for meat[1].
• Seitan, made from vital wheat gluten, provides roughly 25-30 grams of protein per 100 grams in cooked form, making it a great budget alternative to meat[1].
• Opting for plant-based protein sources can help meet and potentially exceed minimum protein recommendations while saving money[1].
• Amino acid supplements like L-carnitine, while adjuncts rather than primary protein sources, can support energy production and overall health, particularly for vegan or vegetarian diets, athletic performance, or those with chronic conditions[2][3].

1. Incorporating plant-based protein sources like beans, lentils, chickpeas, and soybeans can help meet and surpass minimum protein requirements while saving on personal-finance.
2. Textured Vegetable Protein (TVP), a soybean-based substance, offers about 50 grams of protein per 100 grams in dry form and is economical, versatile, and a budget-friendly alternative to meat.
3. Seitan, derived from vital wheat gluten, contains around 25-30 grams of protein per 100 grams after cooking, making it a beneficial and affordable option for those who seek to reduce the expense of health-and-wellness.
4. By swapping white rice with whole grains like bulgar, barley, or whole wheat pasta, one can enjoy greater fiber content and double the protein per cup cooked, without draining the budget.
5. By following wellness guidelines and opting for plant-based protein sources, one can achieve a healthy-diets that supports energy production, overall health, athletic performance, and chronic conditions all while keeping personal-finance in check through budgeting.

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