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meet your protein goals on a budget

mariasylvesterterr

Updated: Jan 24

is your protein goal too expensive to meet?


A follower once asked, "is it just me, or is meeting my protein goal expensive??" I knew exactly how she felt. I even had a flashback to a nightmarish $9 Fairlife at the airport.


Then I thought - wait a minute, I know how to solve this problem. 


Convenient proteins really do save the day sometimes. My clients know the relief of reaching in the fridge for a Chobani Complete on a busy morning or the ease of having a Barebell bar in their office desk drawer. 

Picture of food

And also, learning how to incorporate diverse proteins saves you stress, time, and money. Not to mention, it's also great for your gut health to include variety!


I put together a list and a sample menu plan for you.. Let me know what you think! If this gives you the diet culture ick, remember that we can't let diet culture steal nutrition. I fully get it if you're not quite in a place to find gentle nutrition.


P.S. Don't miss my [Sturdy] Girl Dinner at the end of this post!


 

budget-friendly proteins 


a few tips to begin


  • Staying within your food budget requires planning which requires time. Carve out the time for yourself so you can focus and get clear on the week ahead.

  • Let multiple proteins shine. That is, pair animal proteins with plant proteins. If vegetarian/vegan, utilize a few different plant proteins in a meal. 

  • Embrace canned and frozen options so you can keep a reliable, high protein inventory. 


plant proteins i would keep in stock


  • tofu [20g per cup] - yes, you can freeze it

  • lentils [18g per cup] - dried, canned, or in pouches

  • edamame [17g per cup] - buy it frozen or roasted

  • Barilla protein+ pasta [17g per 3.5 oz] - no weird texture or after taste

  • split peas [16g per cup] - dried, canned, or soup varieties

  • chickpeas [15g per cup] - canned or roasted

  • black beans [15g per cup] - canned or in pouches

  • tempeh [15g per 3 oz] - Trader Joe's is my go-to for this

  • hemp seeds [10g in 3 tbsp]

  • nut butters [~8g per 2 tbsp]

  • chia seeds [5g in 2 tbsp]

  • honorable mentions: 

    • plant-based burgers such as Beyond or Impossible tend to run a bit cheaper when purchased wholesale! [19g per burger]

    • seitan -- an awesome option! wanted to flag that it's made from wheat gluten, JIC you're gluten-free. [21g per 3 oz]

    • peanuts, almonds, & pistachios -- nuts can be pricey! if you can buy in bulk, you can save a good bit. [5g per 1 oz]


animal proteins that won't break the bank


  • chicken thighs [28g in 1 thigh]

  • canned tuna or salmon [check out my recipe below!] [20-25g per 3 oz]

  • cottage cheese [24g per 1 cup]

  • pork tenderloin [~22g per 3 oz] - yes, you can cook in the air fryer

  • frozen shrimp [20g per 3 oz]

  • canned sardines [20g per 3 oz] - don't knock it till ya try it

  • greek yogurt [20g per 1 cup]

  • snack cheese [12g per 2 string cheeses]

  • chicken sausage [10-15g per link] Aldi, TJ's, Kirkland brand, and Aidells are all favorites of mine.

  • eggs [6g per egg]

  • honorable mentions: 

    • dairy & soy milks -- sorry to say, but almond milk is mostly water and 1g of protein. incorporating dairy or soy milk can add 8g per cup. pricing can vary, so that's why it's a mention. 

    • ground turkey -- at 22g per 3 oz, that's pretty awesome! pricing and access can vary, and you really have to season the heck out of it. 


 

how to bring them together

Okay cool, we have a big list of proteins. But... now what? How do we bring them together for protein-packed, value-conscious meals? 


This sample menu gets you 120g protein without a pricey shake, bar, or supplement. For less than half than the price of a Door Dash meal, you could eat all of the following:


breakfast

1 cup savory tofu scramble and 2 slices of whole grain toast 


lunch

1 cup lentils and 1 chicken thigh bowl with roasted broccoli


dinner

3.5 oz barilla protein+ pasta with 3 oz shrimp, spinach, marinara, and parmesan 


snacks

morning: 1 cup edamame and 2 string cheeses

afternoon: 1 cup greek yogurt with hemp seeds, berries, and honey

evening: chia seed pudding topped with walnuts and cherries


 

Was this helpful? Let me know if you want to see more support like this! 


Our protein needs increase as we age; learning a steady, sturdy habit that nourishes our bodies through the aging process is a form of self-care.

 

steal my [Sturdy] Girl Dinner! a complete meal with 40g protein under $5. 


Idk about you, but I love a good snack plate/girl dinner meal. I've nicknamed them [Sturdy] Girl Dinners for my clients, which prioritize balanced nutrition, diverse textures, and ease.


After a long morning of weekend errands, I just felt like having an easy lunch to keep me from ordering out. I whipped this up in ~5 minutes and plopped on the couch for a relaxing Netlix + Chew moment.


Feel free to make it your own with variations on the proteins, fruits, veggies, and carbs!


Simple Salmon + Crunchies 

Prep Time: 5 minutes

No cook time! 

Strong + Sturdy snack plate meal


Ingredients:


Salmon Salad

  • ½ small red onion, diced

  • 16-oz can wild caught salmon

  • 1 tbsp greek yogurt

  • ½ tbsp mayo

  • Salt, pepper, dill


Crunchies

  • Your choice of crackers

  • 1 small apple

  • Your choice of pickled veg


Direction

  1. Combine salmon salad ingredients in a bowl. Add additional mayo/yogurt and/or seasonings as needed. Set aside.

  2. Slice apple [the only way you’ll eat it, right?]

  3. Place bowl of salmon salad on a large plate or cutting board. Assemble crackers, apple slices, and pickled veg however you wish.


This ‘snack plate’ or ‘girl dinner’ meal provides 40g of protein. To boost fiber, consider a high fiber cracker like Triscuits, whole grain toast points, edamame, or a snack cheese.


Looking for more support with meal planning, Join Active Appetite to learn how to fuel for movement or apply for 1:1 counseling with our team of RDs.

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