Protein is a required nutrient for a healthy diet. It helps the body build and repair muscle, skin, bone and organ tissue and is important to blood, hormone and enzyme formation. Recommended daily intake ranges from 15 to 45 percent of total calories. For a 2,000-calorie diet, that equals 50 to 175g per day. Protein quality is measured by the types and quantities of amino acids in a food and reported as amino acid score. Higher scores equals higher quality. For reference, wheat scores 42, red meat scores 92 and soy scores 91. Some protein foods, such as red meat, are complete proteins but can be costly. Less expensive proteins are usually incomplete but can be combined with grains or milk to improve quality.
Legumes
Legumes are a class of vegetables and include peanuts, nuts, beans, lentils and peas. Legumes are an excellent, low-cost source of protein. Chickpeas and other legumes score around 40, making them incomplete proteins. Adding grains to these foods for a peanut butter sandwich, beans and rice or hummus on a pita, will complete the protein. The Centers for Disease Control and Prevention reports that complementary proteins do not have to be eaten in one meal as previously thought. The body can combine proteins eaten within the same day. Canned beans, such as black or kidney, cost around $1 in 2010 and supply more than 15g of protein.
Soy
Soybeans are a legume native to Asia and have been a protein source for thousands of years. According to a study in "American Family Physician" January 2009, soy is a complete protein containing all essential amino acids. Soy is a healthy, low-cost alternative to red meat and can help reduce cholesterol. Some prepared soy foods, such as veggie burgers or soy meat substitutes, may be costly but tofu and soy nuts are less expensive. One half cup of dry, roasted soy nuts have 28g of protein with an amino acid score of 118. In 2010, tofu cost around $2.50 per 1 lb., whereas ground beef was $3.50. Tofu can be purchased in different textures and, because it is tasteless, it can be substituted for meat in many recipes or used in smoothies for added protein.
Dairy
Dairy products are high-quality proteins. Amino acid scores for cottage cheese, cheese and milk range from 125 to 158. A 1-cup serving of milk contains 10g protein and a 1-cup serving of cottage cheese provides 28g of protein. The cost, in 2010, for 1 gallon of milk ranged between $2 and $4.
Eggs
Eggs are a very low-cost, high-quality protein. In 2010, a dozen eggs cost $2 to $3. One egg provides 6g of protein with an amino acid score of 118. For a low-fat option, replace one egg with two egg whites for 6g protein.
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