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:
Here are some great options to look for when grocery shopping:
Beans & Other Legumes
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.
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
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.]
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 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.
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:
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