Whenever grocery prices climb, foremost on your shopping list should be inexpensive sources of protein. Sugary drinks or snacks are not crucial to your diet, but you must have an adequate daily dose of protein to stay healthy and vibrant. This nutrient is the building block of cell structure; without it, many bodily functions could not take place, such as the vital transport of oxygen via the blood. By combining plant-based protein foods from the legume, grain, nut and seed groups, you can achieve a full daily value (DV = 50g) of protein without spending extra money on meats. When you do splurge on animal protein, you can choose from low-cost, high-protein fish and meats.
Grains and Legumes
The prices for rice and wheat rose sharply in the United States in 2008 and have yet to change substantially. Still less expensive than comparable portions of meat or fish, grains provide cost-effective contributions to your daily dose of protein. Grain protein sources include rice, bulgar, buckwheat groats, corn and barley, with a 1-cup serving of each providing 4 to 6 grams (g) of protein.
Grain protein foods can be boosted by legume menu additions (1 cup, 13 to 16g). Soybeans, tofu and soy milk are inexpensive sources of protein, as are most cooked dry beans, including black, pinto, kidney and canned pork and beans. Cheaper than harvested tree nuts, peanut butter and whole peanuts have 4 to 8g protein in the standard serving size listed on the package label.
Nuts and Seeds
Seed and tree nut protein foods make nutritious snacks and additions to salads, main dishes and baked goods. Purchased in bulk or grown yourself, sunflower, pumpkin and squash seed kernels are inexpensive sources of protein.
You may save money by buying and shelling whole nuts such as almonds, Brazil nuts, walnuts, pecans and pistachios yourself. These items, as well as hazelnuts, cashews and chestnuts, add 3 to 6g protein toward your daily dose.
Meat and Fish
With competition for food dollars high, you can find bargain prices on some fish and cuts of meat that deliver nearly half your daily dose of protein (average 20g or more) in a 3-oz. serving. While many types of fish are costly, sole, pollock (found in fish sticks) and canned tuna are not. If you catch your own, trout, perch and catfish are affordable.
Reconstituting dry milk powder lets you enjoy milk (1 cup, 8g) on a budget. Bacon can be used in small amounts to flavor and add protein to dishes. Some inexpensive cuts of beef, such as round and chuck steak, are especially high-protein foods. When chicken and pork shoulder or ham are on sale, you can take advantage of some of your favorite sources of protein.
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