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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​It's cheaper to eat at home than to eat out. But it may not feel that way if your kitchen lacks some basic tools. Don’t get overwhelmed! You really don’t need fancy equipment to make healthy meals. We’ll help you set up your cooking space so that you eat well and spend less. 

​Many basic kitchen tools can be purchased at a dollar store or at large discount stores. Oftentimes it is less expensive to buy things in a set. A cookware set that has pots, pans, and serving utensils is often cheaper than buying pieces separately. Yard sales and thrift stores also have very good quality kitchen products for less money. You don’t need to buy everything at once. It helps to set a budget for new kitchen tools or appliances, or to watch for sales.  

Following are some of the most common and useful tools for cooking, serving, and eating healthy meals at home. You don't need everything on these lists, and you don't need large quantities either. In fact, having fewer utensils and tableware actually means less to clean and less to store.
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If you have limited storage space, or move a lot, you can put all your kitchen supplies in plastic storage bins. They help keep your tools clean when not in use. And, clear bins help you see where everything is. We have some in our tiny SNAP4CT kitchen that keep us organized.

It can seem expensive to buy kitchen tools. However, it is worth the effort. The health benefits and cost savings of eating healthy meals at home really do add up $$$. Start with a few items and add as you go. Before you know it you'll be a kitchen pro. 

In our last blog, we gave you 5 tips to make grocery shopping easier. Many of those tips helped you to save money too. Now we want to help you save even more!

​Following are 6 easy ways to save money on your groceries. 
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Buying food items that are on sale, or using coupons, can save you LOTS of money.  All grocery stores have weekly sales. You can find out which stores have the best prices by reviewing sales flyers, or by checking store websites. Some stores even have grocery apps you can use on your phone. Use this information to plan your meals and make your shopping list. And, if you have room in your budget, stock up on pantry items or foods you eat often as soon as they go on sale. 

We know you don’t want to spend much time grocery shopping, so we have a super handy tip for comparing prices. Most products have a price called the “unit price” listed on the shelf. It is to the left of the retail price of the item. This unit price tells you how much a food is per a set amount (like per ounce, or per pound). This helps you quickly see which item is the best buy. If yogurt #1 has a unit price of 5 cents per ounce, and yogurt #2 has a a higher unit price of 12 cents per ounce, yogurt #1 is the best deal. You would actually save 7 cents per ounce (12 cents – 5 cents = 7 cents)!

Most of the time buying a larger container is actually cheaper. But, remember, you’re not saving if the food goes bad before you can use it. To learn more see, “Understand the Price Tag”

Did you know that store brands are often made in the same facility as name brands? Sometimes they are actually the same product with a different label? Wild – right? Since store brands don’t spend a lot of money on advertising, they often cost less. They may taste slightly different, but generally they are just as good, making them a smart choice. When buying staples like beans, grains, nuts, pasta, and juice, the store brand is definitely the way to go. You can always check the unit prices to know for sure if you are getting the best deal.  

Buying fruits and vegetable when they are in season is another great way to save money. Check the CT Crop Calendar to see when your favorite local fruits and vegetables are available. Or, head to your CT Farmers Market to find healthy deals.

It may seem tempting to grab a pre-made meal thinking it will save you time. But, it will generally cost you lots more money. And, prepared foods are often high in salt and fat, making them less healthy.  Buying the ingredients and making meals yourself is almost always cheaper. Plus, when you learn to make Quick & Easy Meals you are able to season and prepare foods just how you and your family like them.

​This may sound funny, but trust us, shopping when hungry is a recipe for disaster! It will be much harder to have the willpower to stick to your budget and buy only the healthy foods that you need. Have a snack or light meal before heading in to the store. A handful of trail mix or an apple may be enough to keep you full and focused, and able to make the best choices for your budget. 

For more great resources and tips on saving money​, visit ChooseMyPlate.gov’s:

• Healthy Eating on A Budget
• ​10 Tips: Save More at the Grocery Store