According to the Harvard School of Health, all forms of protein are equal when it comes to nutrition. That means that you'll get the same benefits from eating beef as from eating lentils. The differences between the two, however, are that beef is full of saturated fat and much more expensive than lentils. If you want to protect your wallet while ensuring you get the best possible nutrition, focus on the proteins that give the most bang for your buck.
Cottage Cheese
Cottage cheese can be cheap if you shop around and buy in bulk. Skip the small containers, especially the single-serving ones. Instead, buy a large, 16-oz. container and freeze what you don't use within a week. It will lose some texture when thawed, but if you're using it in a recipe, the change should not make much of a difference. Cottage cheese could be used to make both main dishes and desserts, depending on what you add to it. This makes it one of the more versatile proteins available.
Eggs
Eggs are considered high-quality protein because they're easily absorbed by the body. The protein is contained in the white part of the egg, so consider discarding the yellow, which contains saturated fat. Eggs can be hard-boiled and added to salads or they can be made into omelets, scrambled or cooked in many other ways.
Legumes, Beans and Lentils
Soybeans might be one of the best protein choices out there. Not only is it cheap, but it might protect you against heart disease, ease menopausal symptoms and prevent your brain from aging too fast. Lentils and beans are another good source of cheap protein. They're full of fiber, which means they'll fill you up faster, so you won't need to eat, or spend, much. Lentils, legumes and beans are also very versatile. A single bag of beans can be used to make burritos, added to sauces, mixed with rice or made into a casserole.
Frozen Chicken
Chicken is cheaper than fish and usually cheaper than beef. You're also more likely to find chicken in frozen form, which allows you to buy large quantities when it's on sale and then keep it in the freezer for later. Stock up when you find a good price and either cook and freeze or freeze the raw meat. Frozen meat patties, such as beef patties, might be another good option.
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