Protein is one hot topic! It has gotten attention as a way to build muscle. It has also been the focus of weight loss plans and popular diets like the keto diet. We aren’t fans of restrictive diets, since we know eating the MyPlate way is a healthier choice. Still, we must admit – protein is some powerful stuff. It helps keep you full, making it good for weight loss. And, it does help to build muscle when you are active.

Foods that are high in protein, like meats and seafood, tend to be expensive. And, you may remember from last month’s post, “Save Money with Plant Proteins,” that plant-based protein will often save you money. Here are a few more healthy, cheap protein foods.

Eggs cost around 8-10 cents each and provide 6 grams of high quality protein. They also contain nutrients that are good for the eyes and brain. Plus, eggs are easy to make, are filling, and you can have them anytime of day! Although eggs contain cholesterol, most people can have up to one egg a day. If you are concerned about cholesterol, you can simply eat just the egg white.

Eat Well Tip:  When making eggs, avoid adding extra fat. Instead, cook eggs in a nonstick pan with cooking spray, or make hard boiled eggs that you can eat as a healthy snack on the go. The color of the egg doesn't matter. Brown or white eggs have the same nutrition.
 
Spend Less Tip:  The store brand of eggs are generally cheapest and they are just as good!   

Most seafood is expensive. However, tuna, canned salmon, and sardines are affordable options. They all contain omega-3 fatty acids that are good for heart health. And, sardines and canned salmon are also a good source of calcium and vitamin D which help with bone health. 
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Eat Well Tip:  ​Buy tuna, salmon, or sardines packed in water and then rinse the meat to remove excess sodium (salt). For a quick, tasty meal, try Tuna Fish Tacos with Peach Salsa.  **In order to limit mercury, the FDA suggests we only eat 16.4 ounces of tuna per week. (That is around 3 cans).  
 
Spend Less Tip: Canned fish lasts a long time, which means you can stock your pantry with these items when they go on sale! You can save even more by using coupons. [Find more Budget Grocery Shopping Tips here]

​Sunflower and pumpkin seeds (pepitas) are filling because they combine healthy fats with protein and fiber. This means you’ll feel full on a small amount. Seeds contain a variety of important nutrients. Sunflower seeds have vitamin E and magnesium, while pumpkin seeds have zinc and magnesium. Both types of seed are reasonably priced and make great snacks. 
 
Eat Well Tip:  ​​Choose unsalted seeds, and keep portions to ¼ cup or one small handful in order to limit calories. Seeds can add extra protein to any meal or snack that needs a boost – toss into salads, add to smoothies or casseroles, or use as a crunchy topping for yogurt or whole grain cereal. Need a healthy snack idea? Try this Energy Trail Mix. 
 
Spend Less Tip:  ​Buy seeds in bulk or at specialty stores (like Trader Joe's or Ocean State
Job Lot) where prices tend to be lower.  

Dairy foods can be a very economical way to get not just protein, but also calcium and vitamin D which are important for bone health. That is why MyPlate suggests a serving of dairy with every meal.

Eat Well Tip:  ​​​Choose low fat or nonfat dairy products to assist with heart health and keep calories down.
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Spend Less Tip:  ​Save money by sticking with the store brands of dairy foods. Buying plain, unsweetened yogurt in the 32 oz size container is usually the best deal. You can sweeten with fruit or a touch of honey which will save calories and sugar too. [Or try this easy Fruit Yogurt Parfait recipe].  Buying cheese in blocks and then shredding it yourself will also save money over prepackaged shredded cheese.   

For more tips, take a Grocery Tour of the Dairy Aisle with Catalina, one of our Dietitians. 

Plant-based protein foods are nutrition superstars! They contain antioxidants which are great for heart health, as well as, vitamins and minerals that are needed throughout the body. Plus, they are filling, cheap food choices that last a long time. In fact, meat and seafood can cost three times as much as plant foods. Replacing some of the meat in your diet with plant proteins can help you stretch your budget and improve your health.

Here are some great options to look for when grocery shopping:

Legumes including beans, lentils, and peas are naturally low in fat and high in fiber.  They also have a variety of vitamins and minerals including potassium, folate, iron, and magnesium. Look for beans of all types such as kidney, pinto, black, or white beans, along with lentils, chickpeas (garbanzo beans) and split peas.

​Eat Well Tip:  If using canned beans or peas, choose low sodium options, or rinse before using to lower the sodium (salt) content by 41 percent! Use beans or lentils in tacos, chili, soups, or in a classic favorite - Beans and Rice. 

Spend Less Tip:  Dried beans and lentils tend to be less expensive than their canned versions. Buying dried beans and peas in bulk will often cost less. Be sure to check the unit price to know for sure if you are getting the best deal.  

For more information, you might like "Beans and Peas are Unique Foods" from ChooseMyPlate.gov.

Soybeans are a type of legume, but they are so unique that they deserve their own category! They have antioxidants that have positive benefits on health. Soy foods include edamame, tofu, tempeh, and miso. There are also lots of foods made with soy, like veggie burgers and vegetarian sausage.  
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​Eat Well Tip:   Look for low sodium soy foods whenever possible and don’t forget to pair with lots of veggies to make a balanced meal. For instance, try our Simple Veggie Tofu or enjoy a veggie burger with a salad. Learn how to cook tofu here.

Spend Less Tip:  Some veggie burgers can be very expensive. Look for store brands when available and watch for sales or coupons. [Find more money-saving grocery shopping tips here.]

Peanut butter is a good source of vitamin E, magnesium, and copper. Got a bit of a sweet tooth? The creamy texture of peanut butter will trick you into feeling like you are having a sugary treat when 2 tablespoons have just 3 grams of sugar. Natural peanut butter, while a little more expensive, has even less sugar. The key though is to limit yourself to just 2 tablespoons of peanut butter per day to keep calories and fat under control.  
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Eat Well Tip:   ​A tablespoon of peanut butter paired with apple slices makes a filling snack. Or, spread 2 tablespoons on whole grain bread and top with sliced banana for a classic favorite.
 
Spend Less Tip:   You can often find peanut butter on sale for $1 a jar! Stock up when you find a sale, or look for the store brand which tends to cost less.

Cooking with plant proteins is very easy. Here are some simple recipes to get you started:

For even more recipe ideas, you might like our Meatless Meals.
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​Making a recipe or meal healthier can be as simple as cutting back on an ingredient or switching to another ingredient that has more nutrients. It is best to limit or reduce ingredients that add sodium, sugar, or saturated fat. The following small switches can make a big difference over time!

You might be thinking – If I cut back on salt, sugar, and fat, won’t everything taste bland? The truth is, making a change in your diet can be difficult at first. But over just a few weeks your taste buds will adjust. It might help to focus on one goal at a time, like switching from whole milk to 2% milk, or from drinking two cans of soda per day to only drinking one. Many people who have made these switches find that they enjoy them even better. For example, after you have been drinking water for a few months, soda tastes much too sweet! 

Cutting back isn’t the only way to make a meal healthier. Eating whole, unprocessed foods like fruits, vegetables, whole grains, nuts, and seeds makes meals and snacks more nutritious. One nutrient in particular that makes meals healthier and more filling is fiber. Use the tips below to increase the fiber in your meals.​

• Eat a whole piece of fruit instead of drinking fruit juice.
• Choose brown rice instead of white rice, and whole wheat pasta vs. plain white pasta.
• Scrub potatoes well before cooking, and then eat the skin.
• Add a handful of chopped walnuts to oatmeal for a more filling breakfast.

​Need ideas for exactly what a healthier recipe looks like? Check out these delicious examples: 

Cooking a healthy meal does not have to be hard. But, it can certainly feel that way when you are busy and living on a tight budget.

Sometimes you don’t have all of the ingredients needed for a recipe. Or, maybe you don't have time to go grocery shopping. That’s O.K.! Recipes can often be changed to fit what you do have. And, you can build a healthy meal from some basic tips. We’ll show you how. 
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We've all had times when a recipe called for an ingredient we didn't have at home. ​Below is a simple guide for ingredient swaps. Swap the item on the left with the item on the right and you will still have a great dish!

Spices can sometimes be hard to find, and expensive too! If you don’t have a certain spice you can leave it out.

The following inexpensive spices and flavorings are easy to find, last a long time, and help make everything taste better. Experiment with which flavors taste best to you. 
 
Spices and Flavorings for Savory Dishes
Pepper, garlic power, onion powder, chili powder, curry powder, lemon / lime juice, or hot sauce  

Spices and Flavorings for Sweet Dishes
Cinnamon, vanilla extract, or fruit juice 

You don’t actually need a recipe to create a healthy meal. MyPlate is a great tool for building a healthy meal using the 5 food groups. Here are some tips to make it easier:

• Make half of your plate fruits and vegetables. Canned, fresh, or frozen all work great!
• Include a protein food like beans, lean meats, eggs, nuts, or seeds to help keep you full.
• Include whole grains like brown rice, whole grain bread, or whole wheat pasta.
• Add a serving of a dairy food such as skim or low fat milk or a dairy equivalent (calcium-fortified soy, almond, or rice milk) which are important for strong bones.

Get your own personal MyPlate Plan here, or take a quick tour with our MyPlate Guide.

Another way to make cooking easier is to start with simple recipes. Our recipe categories help you pick recipes based on meal type and also based how much time they will take. The following 2 recipe categories will have you making meals in minutes: