Welcome back to another episode of Nutrition Chats with Dietitian Dianna! Today, we’re diving into simple and affordable ways to boost your protein intake without breaking the bank.

Let’s face it: when we hit the grocery store, protein-packed foods like fish, chicken, eggs, and beef can really add up. But don’t worry—we’ve got you covered with budget-friendly options that’ll keep both your plate and wallet full!

Before we dive into the details let’s chat about why including protein in meals is so important and the role it can play in our overall health! Protein is one of the major 3 macronutrients.

Why do we need protein? Protein is crucial for building and repairing tissues like muscles, skin, and hair. It also supports immune function, aids in the production of enzymes and hormones, and helps keep us satisfied for longer. And let’s be honest, no one wants to feel hangry!

Adults need at least 0.8 g of protein per kg of body weight to prevent nutrient deficiencies, but I always like to recommend more especially to support muscle growth, repair, and satiety.

How much protein do our kiddos need? While protein is essential for both kids and adults, many people are surprised to learn just how much (or how little) children actually need. It’s often not as much as we might expect!

Toddlers (1-3 years): 13g daily

Children (4-8 years): 19g daily

Children (9-13 years): 34g daily

Teens Boys (14-18 years): 52g daily

Teen Girls (14-18 years): 46g daily

Quick and easy tips!

Here are some quick and easy tips to include more protein at your dinner table without breaking the bank –

  1. Buy in Bulk: Purchasing larger quantities of protein sources like chicken, beef, or ground turkey can save money. You can freeze individual portions for future use to avoid waste.
  2. Incorporate Beans and Lentils: These plant-based proteins are incredibly affordable, filling, and packed with nutrients. You can buy them canned or dried and use them in soups, stews, tacos, or as a side dish.
  3. Buy Frozen Meat: Buying frozen meat (like chicken breasts, turkey, or beef) is often cheaper than fresh, and it lasts longer in your freezer.
  4. Add in Greek Yogurt: Greek yogurt is packed with protein and can be used in a variety of ways, such as in smoothies, parfaits, or as a topping for oatmeal. Buy larger tubs to save money.
  5. Add in Edamame to dishes: These are young soybeans, often sold frozen. They’re high in protein and make a great snack or addition to meals.
  6. Use Quinoa in dishes: This whole grain is a complete protein, meaning it contains all nine essential amino acids. It’s affordable, easy to cook, and can be used in a variety of dishes, from salads to stir-fries.
  7. Add in Canned Tuna or Salmon: These are cost-effective and shelf-stable options that can be added to salads, sandwiches, or casseroles for an easy protein boost.

Protein is essential to include in your meals, but it doesn’t have to break the bank! Give these tips a try and let us know how they work for you. And don’t forget to check out some of our own Doctor Yum-inspired high-protein recipes linked below!

Lentils with Spinach over rice

Edamame Dip

Super Egg Scramble

Crustless Quiche

Tuna P Wiggle