Affordable and Healthy Sources of Protein

9 Cheap & Healthy Sources Of Protein To Add To Your Daily Meal Plan

Protein is one of the most important nutrients of a human’s body as it helps in building muscles, strengthens the immune system, and aids in circulating oxygen in the body. A deficiency of it can hinder bodily activities that are required for the proper functioning of the body.

That said, more often than not, the healthy source of protein commercially available in the market is not affordable for many people. So, here are the 9 best and cheapest protein sources in India that will help you increase the protein proportion in your body.

9 Affordable and Healthy Sources of Protein

Here are the healthy sources of protein:

1. Eggs

Eggs are one of the healthiest foods that are affordable in the market. Consuming one healthy, nutritious egg, filled with vitamins and minerals, can give you 6 grams of protein. In addition, when you eat eggs in your meals, you are also escalating your weight loss process and reducing calorie intake.

Healthy Sources of Protein
Healthy Sources of Protein

According to research, when you eat eggs, you feel less hungry and as a result, you consume fewer calories. According to another study, eating eggs for breakfast reduced the production of a hunger hormone called ghrelin. Not only that, but it also stabilized the blood sugar levels in your body and managed the insulin levels.

2. Whey protein

Whey protein powder is generally made from the milk that is left while making cheese. The commercially available whey protein is extremely affordable and convenient. It will help you to spike protein levels in your body and aid in several bodily functions.  

Whey protein helps in losing weight and reaching closer to the ideal body weight. It also helps in strengthening the muscles of your body and increasing muscle mass. When you consume one scoop which is equivalent to 28 grams of whey protein provides a whopping 20 grams of protein. You can consume whey protein with smoothies, milkshakes, baked foods, and different palatable recipes to make them healthier.

Recommended reading: 14 Mind Blowing Facts About Proteins

3. Milk

Similar to eggs, milk is also one of the best and cheapest protein sources in India. It is available in different fat percentages and makes it one of the best choices for increasing protein in the body. If you drink 300 grams of milk every day which is quite affordable in India, you are consuming approximately 11 grams of highly absorbable protein. Not only protein, but you are also consuming high amounts of vitamins, minerals, and nutrients.  

Apart from protein, milk is also a rich source of calcium and phosphorus which is needed to strengthen the bones and keep them for a long period. Consuming milk is a great way for gaining weight and increasing muscle mass. You can consume milk during your breakfast or at night. In addition to that, you can also consume milk in various delicious forms such as smoothies, soups, milkshakes, etc.

However, if you are lactose intolerant, that is, your digestive system is not able to easily digest the milk and other dairy products, then perhaps you would have to look for other healthy sources of protein.

4. Peanut butter

Another great source of protein is peanut butter. If you consume just two tablespoons of peanut butter, you provide your body with 8 grams of protein. You can consume peanut butter in various delicious forms. You can eat it just the way it is or you can spread it on bread and have it for your breakfast.

Healthy Sources of Protein
Healthy Sources of Protein

Another delicious way to consume protein is to eat it with fruits or even mixing it with your favorite smoothie will work just fine. According to research, consuming peanuts and peanut butter helps in reducing the risk of acquiring certain chronic diseases such as heart diseases, cholesterol, diabetes, etc. If possible, make sure that you consume only natural peanut butter and not the one which is mixed with chemicals or any sort of preservatives.

5. Peanuts

If you don’t like the taste of peanut butter, then maybe peanuts will help you boost the levels of protein inside your body. If you consume just one ounce of peanuts, you are providing your body with 8 grams of protein. The best way to consume peanuts is to mix them with salad, chicken, and oatmeal while you are having your breakfast.

6. Oats

Oats are gluten-free grains that are extremely affordable in all the commercial markets. In comparison to other types of grains, oats are very high in proteins. Consuming 80 grams of oats can provide your body with approximately 15 grams of proteins.

Oats will not only help you to increase the protein levels of your body will also help in providing it with essential vitamins, minerals, and nutrients. They contain beta-glucan which is one type of soluble fiber that helps in reducing LDL cholesterol levels in your body which is bad cholesterol. Not only that, but it also helps in improving the health of your heart. Eating one bowl of oats in the morning works just fine to provide you with all the necessary vitamins and minerals.

7. Sunflower seeds

Do not go on the size of sunflower seeds. They contain incredible amounts of protein that can strengthen the bones of your body and aid in several bodily functions. Not only protein, but sunflower seeds are also the powerhouses of other nutrients such as vitamin E and magnesium.  

Healthy Sources of Protein
Healthy Sources of Protein

8. Chicken

Chicken is not the healthiest but also the most delicious source of protein that can be consumed in various forms; grilled, sautéed, baked, etc. Consuming just four ounces of chicken can provide your body with 27 grams of protein. This is the highest amount of protein consumption in the lot. You can eat chicken with sesame seeds, ginger, various sausages, garlic, etc.

9. Black beans

Black beans are one of the healthy sources of protein as well as fibers. In addition, on the consumption of black beans, your blood sugar levels and insulin levels in your body are also controlled. You can consume black beans with onions, tomatoes, and burritos to make it more delicious.  

These are some of the healthy sources of protein that are affordable in the commercial markets. So, you don’t have to search for some high brand protein packets from offline or online stores. These sources will keep your protein levels in check.

Also Read: 7 Protein Rich Food for Vegetarians