Steak is delicious, but it comes with a hefty price tag. Many people want to eat more protein without blowing their grocery budget. The good news is that there are plenty of protein sources that save money over steak. These alternatives can be just as satisfying, easier to prepare, and better for your wallet. Whether you’re meal prepping for the week or just looking for ways to lower your food costs, swapping steak for budget-friendly protein options makes sense. Let’s look at 11 protein sources that are easy on your bank account and still pack a protein punch.
1. Eggs
Eggs are a classic example of a protein source that saves money compared to steak. They’re inexpensive, versatile, and packed with nutrients. A dozen eggs often costs less than a single steak, and you can use them in countless recipes. Scrambled, boiled, or baked, eggs deliver high-quality protein and keep you full for hours. They’re also easy to store and prepare, making them perfect for busy households.
2. Canned Tuna
Canned tuna is a pantry hero when it comes to affordable protein. It’s shelf-stable and ready to use in salads, sandwiches, or casseroles. Tuna offers about 20 grams of protein per can, making it one of the top protein sources that save money over steak. Look for tuna packed in water for a leaner option. This protein is not only budget-friendly but also quick to prepare for lunch or dinner.
3. Lentils
Lentils are a plant-based protein powerhouse. They’re cheap, especially when bought in bulk, and they cook faster than most other dried beans. With around 18 grams of protein per cooked cup, lentils make a hearty base for soups, stews, and salads. Plus, they’re high in fiber and minerals, adding extra nutrition to your meals without extra cost.
4. Greek Yogurt
Greek yogurt has become a staple for those seeking high-protein snacks or breakfast options. It’s creamy, filling, and contains more protein than regular yogurt. Store brands and larger tubs offer the best deals. Use Greek yogurt as a base for parfaits, smoothies, or even as a substitute for sour cream. It’s one of those protein sources that save money over steak, especially when you buy it on sale or in bulk.
5. Chicken Thighs
Chicken thighs are often much cheaper than steak and still deliver plenty of protein. They’re juicier than chicken breasts and work well in many recipes. Roasted, grilled, or used in casseroles, chicken thighs are a reliable protein source that won’t break the bank. Buy them in family packs and freeze portions for even more savings.
6. Cottage Cheese
Cottage cheese is another protein-rich dairy product that’s easy on your wallet. One cup provides about 25 grams of protein. It’s great as a snack, mixed with fruit, or as a topping for toast. Cottage cheese is often overlooked, but it’s a smart way to add protein to your diet without spending steak money.
7. Black Beans
Black beans are affordable, filling, and packed with protein and fiber. A can of black beans often costs less than a dollar and provides about 14 grams of protein. Use them in burritos, soups, or salads. They’re a staple in vegetarian diets but work well for anyone looking for protein sources that save money over steak.
8. Peanut Butter
Peanut butter isn’t just for sandwiches. It’s a concentrated source of plant-based protein, healthy fats, and calories. Two tablespoons provide about 8 grams of protein. It’s perfect for a quick snack with fruit or crackers. Choose natural peanut butter for fewer additives. This spread is a tasty, budget-friendly way to boost your protein intake.
9. Tofu
Tofu is made from soybeans and is a staple in many vegetarian and vegan diets. It’s affordable, especially when bought in bulk or on sale. Tofu absorbs flavors well, so it works in stir-fries, curries, and even on the grill. With around 10 grams of protein per half-cup, tofu is a flexible choice for meals that need protein sources that save money over steak.
10. Edamame
Edamame, or young soybeans, are sold frozen and are easy to prepare. A cup of shelled edamame provides about 17 grams of protein. They make a great snack or addition to salads and grain bowls. Edamame is affordable, especially compared to many animal-based proteins, and is packed with vitamins and minerals.
11. Canned Salmon
Canned salmon is a protein-rich alternative to steak that’s also high in omega-3 fatty acids. It’s less expensive than fresh salmon or steak, and it’s easy to use in salads, patties, or pasta dishes. Look for bones-in varieties for extra calcium. Canned salmon is a smart pantry staple for anyone looking for protein sources that save money over steak and want to eat more fish.
Making the Switch to Affordable Protein
Choosing protein sources that save money over steak doesn’t mean sacrificing nutrition or taste. With options like eggs, lentils, canned fish, and dairy, you can keep your meals satisfying and your grocery bills lower. These affordable proteins are widely available and fit into many types of diets.
What are your favorite protein swaps for steak? Share your tips in the comments below!
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