Most people imagine endless chicken dinners when they think about upping their protein intake but even if you buy value bags of frozen wings this can be a pricey approach. Added to that, meat that’s suspiciously cheap can’t be good for you, meaning you’re putting unhealthy foods in your body when there are so many alternatives. To help you find the best solution to your problems we’ve gone on the hunt for some high protein foods that are worth the pennies you spend.
Why protein matters
Protein is essential for helping the body to build and repair. Everything in the body needs a certain amount of protein to function properly which is why it’s essential you get your minimum requirements each day. Protein’s role in the body includes helping your body to burn fat rather than muscle, helping you to feel fuller for longer and helping you to burn more calories in the digestion process. It is also the cornerstone of body building, containing the amino acids essential to building muscle.
However there is a common misconception about the amount of protein we need in order to remain healthy, lose weight and build muscle. Those wishing to transform their body are likely to go on a high protein diet, not understanding that nearly all foods contain traces of protein and that daily protein intake isn’t as high as you may think. This table by acaloriecounter.com should be helpful:
To work out your ideal amount of protein simply multiply each pound of your body weight by your end goal indicated in the table above.
Read more: Are These Healthy Breakfasts As Nutritious As They Seem?
Be careful with protein
Although protein is important for the body in a number of ways, it’s important to not overdo it. Too much protein can lead to brittle bones. This has led to injury in some professional body builders over the years and can lead to a steady weakening of the bones over time, leading to things like a higher risk of hip fracture later in life.
The usual cause for this is diets too high in animal proteins, which lead to ‘an acidic environment in the body‘. This acid affects the strength of the bones in the body, leading to injury later on. To insure against this, introduce more proteins that come from plants into your diet, as these are alkaline rich, helping to balance out the acid from animal sources of protein.
The best high protein sources
The best sources of protein aren’t necessarily the ones you think they are. Many people assume that meat, dairy and eggs are crucial for a high protein diet but plant based products not only tend to contain more protein per gram but are also less calorific, kinder to the planet and cheaper too! What’s not to like?
If a high protein diet is important to you, and you’re working to a budget then make sure you make the best decisions with your money and get the most protein for your pennies. Ground beef for example contains 22g protein per 85 grams, while black beans contain 22.5g protein per 192 grams. A can of black beans, weighing 400g, can easily cost 70p, whilst the same weight of beef will cost at least £3.00
As far as protein per gram is concerned the ground beef is the winner, however black beans are so cost effective, you can get a portion of protein for just 35p. As the ground beef will only feed you for one meal, costs more money, takes longer to prepare and is an acidic form of protein; black beans could be an easy option to swap into your diet to keep up your protein intake and cut costs. This is also the case for steak v cashews, where one cup of cashews has as much protein as 4 ounces of steak.
Related: We Ask Pro Chefs Which Ingredients Can Afford To Be Cheap
The cheapest proteins
Other sources of cheap protein include broccoli, which costs around 50p per head and contains around 2.8g of protein per 100g. Because broccoli is naturally low in calories this means that it contains more protein per calories than, for example, steak. Peanut butter is also relatively cheap at around £1.50 per average jar and containing 8g of protein per tablespoon.
For a really cheap source of protein that you can prepare, cook and store easily, pulses and lentils are the champions. Lentils are 36% protein while chickpeas and beans contain 33% and 27% respectively. As these usually cost around 50p per can you’re easily onto a winner with these high protein foods.
Where two sources of protein are tied, consider the other benefits the foods you choose has for your body. For example, 3 ounces of chicken breast contains 26g of protein, but 1.5 cups of lentils contains 27g protein, as well as fibre, copper, phosphorus and manganese. All that, and they’re cheaper. What’s not to like?
What high protein foods do you swear by?
