Beyond Beef: Tasty, Frugal Protein

At a time of rising obesity rates and increasing health consciousness, we're all wondering whether we've enough protein within our diets. Protein sources are not only plentiful in a number of everyday foods, but most seem to be also affordable.

Tempeh
Among the best-known sources of protein is tempeh, a fermented food produced from soybeans. A longtime staple food in Indonesia, tempeh is slowly gaining traction within the U.S. and appearing in supermarkets across the country. It’s also easy to make your own tempeh, generally a less expensive option using dried soybeans than buying premade tempeh from the store.

Eggs…From Your personal Chickens
If you’re seeking a useful source of protein without having to pay an exorbitant amount for organic, cage-free eggs, why don't you raise your own chickens? It comes with an upfront investment (coop, chicken feed, the chickens nutritional benefits themselves, etc.) and continuing work involved, but getting your own chickens means you realize exactly how your egg-layers are treated and may offer a daily way to obtain fresh eggs.

Canned Tuna
Another supply of protein for frugal-minded families is canned tuna. Price varies from one store to another, but online, you can purchase over 3 lbs of canned tuna as little as $12. Tuna packed in water is usually less healthy than tuna packed in essential olive oil, but if price is your only concern, opt for the cheaper options. However, caution - based on Consumer Reports, mercury in canned tuna continues to be a pressing problem. Research has shown higher amounts of mercury in white tuna than light tuna, so make sure to keep this in mind while you’re shopping.

Pure whey protein
Whey protein powder bought in bulk could be a frugal option, and it’s especially convenient for all those looking to add vitamins and minerals to meal replacement shakes. Just be sure to watch out for allergies and overdependence (balance consumption along with other sources of protein).

Beans
Whether they’re dried and bagged or canned, beans are loaded with protein (and iron!) that won’t break your budget. According to the USDA, black and kidney beans possess the highest protein content, then baked, pinto, and lima beans. Dry beans are usually cheaper than their canned counterparts, however, it depends on where you reside and look for groceries.