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Top 5 Best Budget-Friendly Protein Sources!

Groceries are expensive? You have a hard time finding protein-rich foods without breaking your food budget? Here are 5 foods to adopt!


To fill up on proteins, vitamins, and minerals, there is nothing better than integrating eggs to your menu. For quick meals, or a sustaining breakfast, why not prepare them as a vegetable omelet, sweet potato frittata, salsa burrito, or simply scrambled in an English muffin?

Dry legumes

A surprising source of fiber, proteins, antioxidants, vitamins, and minerals, legumes are often wrongfully overlooked. Simmered, served in a chili, stew, or meal soup, they are so easy to integrate! Have you ever tried the lentils-based bread from the book Zero Diet? Enough to seduce even the most picky!

Plan yogurt

This means that flavour, that is, added sugar, leads to an increase in price! The nutritionist in me will tell you: that’s for the best! What could be better than adding the flavour you want by yourself? Add fresh fruit, 125 ml of unsweetened compote, or 10 ml of maple syrup to add a sweet touch to this snack rich in protein and calcium, or mix your yogurt in your mayonnaise-based dips and dressings in order to lower their fat content. Plain yogurt, so versatile!

Low-sodium canned tuna (in water)

Excellent source of proteins, omega-3 fatty acids, as well as vitamins B6 and B12, canned tuna should always have its own spot in your pantry. It can be quickly added to your salads, sandwiches, or even in your pasta!

*Warning, pregnant women should limit their consumption of canned white tuna to 300 g per week.


Emulating vegetarians, you can transform your classic recipes by using soy as a substitute for the protein source. Provided that we marinate it, tofu is a real flavor sponge! A source of monounsaturated fat, isoflavones, and calcium (in the case of tofu prepared with calcium sulfate), tofu will enable you to make any meal more sustaining at a low price.

And you, what are your favourite budget foods?

By Marilyne Petitclerc


Extenso. Grossesse, bien choisir son poisson. http://www.extenso.org/article/grossesse-bien-choisir-son-poisson/, page viewed on 27-11-2013.

Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

Top 5 Best Budget-Friendly Protein Sources! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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