Protein is one of the most significant nutrients required by the body to build muscles. A complete protein is made of 20 amino acids through which the body maintain itself. When your budget is low and your big concern is having protein rich diet then here are some budget-friendly foods that are a great source of protein.
Nuts like almonds are a great source of protein. A handful of almonds give 6 gram of protein and also other nutrients like vitamins and minerals. Almonds have antioxidants that help to lower down the bad cholesterol in the body. They help to control blood sugar levels. You can have them in morning or have them as snacks. You can also add them to smoothies, salads and over the soup.
Peanut butter is less expensive and easily available protein source. Its two tablespoon gives you 8 gram of protein. It is also a rich source of vitamin B-6 and minerals like magnesium. Spread over your bread slice and kick-starts your morning with peanut butter toast. The fat present in peanut butter is healthy. Add peanut butter in your grocery list now.
Sunflower Seed Kernels
Sunflower seeds are good for health. The sunflower seeds have kernels that offer 6 gram of protein in 1 oz. Apart from protein, they are also full of photochemical like phenolic acid, choline, arginine and vitamin E. They protect the body against cancer and oxidation . Sunflower seeds also protect cell membranes, helps to keep blood vessels elastic and strong and keep the low level of bad cholesterol. A handful of sunflower seed is enough for a day. Add them to your salad for a twist.
Lentils are one of the richest sources of protein that is least expensive than meat products. The fibre present in lentils helps to control the cholesterol level and good digestive system. Lentils are an incomplete protein source. You can combine lentils with another source of proteins so that you can essential amino acids.
One litre of milk gives 30 gram of protein. For a skinny person, drinking 1 gallon of milk per day helps him to gain weight. So drink pure milk every day .
Frozen Chicken Breast
A 100 gram of frozen chicken breast gives you 25 gram of protein. Just grill the chicken breast and seasoned it with your favorite herbs. Make sure you have consumed the chicken breast within two months .
Wheat bran is a superb source of protein. You can add it to cereals or soups. You will get the good amount of protein and dietary fibre that will improve your digestion and decrease your hunger feeling .
No doubt fish is expensive to buy but there are many types of fish that are not so expensive and are pocket friendly. Fish is one of the richest sources of protein that usually comes with meat. It is recommended to eat fish one or twice in a week. Fish is also rich in omega 3 acids, Vitamins like vitamin B6 and 12 . Have a fish for a good heart health. Buy frozen cod fish now .
Red meat is also one of the great sources of protein but has a high level of saturated fats. The meat with less fat is expensive. You can buy round steak that is less expensive and has a good amount of protein. Round steak is big in size that provides 50 gram of protein .
Beef is expensive but you can add beef brisket on your grocery list. Beef brisket is least expensive and you can serve a lot of people. 28 percent of calories come from fat that makes it a good option to have in your meal. Its leftovers can be used in making sandwiches.
Beef, Ribs, Whole
Beef ribs are fattier but one of the cheapest forms of beef cut that provides complete proteins. As the fat content is high, so eat it in a modern way. You can make soups and other meals that help to lower down it’s fat content .
Ground beef is economical and very adaptable in the kitchen. 100 ground beef gives 17 gram of protein. Always buy lean ground beef .
While making your grocery list, make sure you have added few of above-mentioned food items. All these are a great source of protein. If your main aim is to build muscles, then having protein rich diet is compulsory. You can also buy some of these items in bulk with long shelve life. So, make your grocery list and start shopping for protein foods.