Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
When trying to gain muscle, protein is your best friend. Protein is an essential macronutrient, especially when working out and trying to get stronger. Protein also keeps you full for longer, so you are less likely to overeat. Unfortunately, protein sources can be expensive, making people less likely to consume them. Thankfully, there are some protein options that are affordable, so fear not! You can consume high amounts of protein even on a tight budget. Here are a few examples to get you started.
Check out our macro calculator to find a daily calorie recommendation that's tailored to you and your lifestyle! You can then use our Macro Meal Plan Generator to create a custom meal plan based on your macronutrient goals.
Perhaps the cheapest protein source, chickpeas are an excellent source of protein. Chickpeas may be the best choice for vegetarians or vegans who cannot turn to animal sources for protein. Of course, you would have to eat a lot of chickpeas to get your daily protein goal, but it's an excellent option for cheap protein when considered a part of a balanced diet.
You can add chickpeas to pasta or salad or use it as a base for a hummus recipe. You can also use them in soups and stews. Chickpea curries are also a great option!
Canned tuna is another excellent source of protein. You can have it plain, in sandwiches, or pasta. Have you ever tried mac and cheese with tuna? Do some experimenting to see how you can incorporate tuna into your diet. Of course, eating it plain offers the highest benefit, as you aren't ingesting high amounts of carbs along with it. However, incorporating it in a way that makes it enjoyable for you will increase the likelihood that you will stick with it. You may have heard that tuna can be an issue for mercury with tuna, but for canned white tuna, it is usually not a major concern.
Milk, or whole milk, in particular, offers a high amount of protein in each glass. Whether you drink a cold glass of milk every morning or add it to a protein cereal, milk can be a great and relatively inexpensive option. Consider adding milk into your diet to have another excellent source of protein.
Some ideas for adding milk to your diet are adding it to a smoothie, adding some flavoring to it, or adding it to your bowl of protein cereal each morning. Unfortunately, this may not be an option for those with a dairy allergy or lactose intolerance, but soy milk also has a good amount of protein if you cannot drink cow's milk.
While not the cheapest option on this list, chicken breast is an excellent meat source for protein and more affordable than a lot of other meat-based options. To save cost, buy whole chickens and learn to cut them up. Chicken is versatile, and you can use it in a variety of recipes. For example, you can cut some up and have it in a salad or make it into a chicken salad sandwich. You can add it to pasta or season and grill a chicken breast as your protein source for dinner. Incorporate more chicken, one of the cheapest meats, into your diet for a great way to add protein.
Whitefish is another excellent option for consuming high amounts of protein. While simple, it is highly nutritious and inexpensive. It is also low in calories and fat, making it a heart-healthy option and great for people trying to lose weight. In addition, it offers many other nutrients in addition to protein, including vitamins B6 and B12, niacin, and phosphorus.
Peanut butter is another versatile option for protein consumption. A spoonful before a workout or before bed can give you a good serving of protein. Alternatively, you can have it on toast, in a smoothie, or in various other meals and snacks. Celery and peanut butter, for example, can be a tasty and sensible midafternoon snack.
Alternatively, other nut kinds of butter, like almond butter or cashew butter, contain a decent amount of protein.
You've probably heard of bodybuilders who eat dozens of eggs every day. They do this because they are high in protein and, therefore, great for building muscle. Whether you choose to have scrambled eggs for breakfast or a few hard-boiled eggs for a snack, there are a variety of ways you can incorporate eggs into your diet.
Almonds, though not technically a nut, are considered part of the nuts category and an excellent protein snack. Consider keeping some in your desk drawer at work or your car for those times when you want to grab a quick snack. Their high protein content will also help you stay fuller longer, which may help you resist the urge to stop at a drive-thru on your way home from work.
These are all great foods for incorporating protein into your diet. Using affordable protein options can help you meet your goals without blowing your grocery budget. Try some of the foods on this list and find ways to incorporate them into your regular diet, try our app that can help you with this process.
