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SNAP4CT Blog

Save Money with Plant Proteins

1/31/2019

7 Comments

 
Save Money with Plant Proteins
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:

Beans & Other Legumes

Black Beans and Rice
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.

Soy Foods

Simple Veggie Tofu
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.  
​
​
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

Peanut Butter and Banana Sandwich
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.  
​
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.


Easy, Inexpensive, Plant Protein Meals

Cooking with plant proteins is very easy. Here are some simple recipes to get you started:
Picture of Chili Mac and Cheese
Chili Mac & Cheese
Picture close up of Black Bean Lettuce Wraps
Black Bean Lettuce Wraps
Picture of White Bean Pasta
Pasta with White Beans
For even more recipe ideas, you might like our Meatless Meals.
​

Print Friendly and PDF
7 Comments
Grunderson
2/15/2019 10:35:19 am

You should make all of these print-friendly.

Reply
SNAP4CT
2/15/2019 02:50:44 pm

Thanks for reading and for this great suggestion! We will look into this.

Reply
Mahmudul Hasan link
7/23/2021 10:56:31 am

Amazing blog, I'm very happy to read this blog. Basically, I know new many things to read this blog. I strongly believe that the blog delivers the best information to its audience.

Reply
Michael link
9/16/2021 10:02:05 am

Great Article! Thank you for sharing this very informative post, and looking forward to the latest one.

Reply
Victoria Addington link
12/6/2022 01:23:59 pm

I liked it the most when you shared that antioxidants in plant-based protein are great for heart health. My friend is looking for plant-based Asian cuisine. I think it's best to look for a restaurant that specializes in plant-based food.

Reply
Junk Removal Elgin link
3/27/2023 12:06:13 pm

Looks really yummy. These can really save money.

Reply
Gay Massage Sterling Heights link
11/2/2024 06:21:50 pm

Thanks for wrriting this

Reply



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This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations