In a world where grocery bills seem to skyrocket with every passing week, finding ways to pack more protein into your diet without emptying your wallet is a common challenge.

But fear not, because we’ve got your back! Whether you’re a meat lover or a plant-based enthusiast, there are plenty of budget-friendly ways to boost your protein intake without breaking the bank.

So, let’s dive in and discover how you can optimize your protein intake while keeping your budget intact.

When it comes to budget-friendly protein sources, the possibilities are far more extensive than you might think. As Greer Calabro, the lead recipe developer at Equalution, suggests, affordable options like chicken and beef mince should be your go-to choices.

“Mince could be used in burrito bowls or tacos,” Greer says, “or in classic recipes like bolognese and chili con carne, which are not only delicious but also easy on your wallet.”

Another money-saving protein option worth considering is slow-cooking meat, such as chuck steak. The beauty of slow-cooking lies in its ability to transform tough, budget-friendly cuts of meat into tender, flavorful delights. For most people, around 100 grams of meat per meal is plenty to keep you satisfied and nourished.

But what if you want to diversify your protein sources without driving up your grocery bill? Greer has a smart solution: mix it up with plant-based options. Instead of relying solely on meat, try incorporating legumes into your favourite meat dishes.

“So, instead of just having beef bolognese,” Greer suggests, “you can have beef and lentil bolognese. By adding a can of lentils to it, it boosts the protein, boosts your fiber, but it also considerably brings down the cost because you can get a can of lentils for about $1.”

Likewise, don’t overlook the benefits of canned or frozen fish when it comes to affordable protein sources.

Greer recommends adding a can of tuna to pasta with some baby spinach and ricotta, or using canned tuna or salmon to whip up delectable fish cakes. And for those who prefer white fish, the freezer section might hold some budget-friendly treasures. “You can pick up some decent white frozen fish in the supermarket as well that isn’t super expensive,” Greer advises, offering a thrifty alternative to pricier seafood options.

When it comes to protein-packed snacks that won’t drain your wallet, Greer has some delicious suggestions. Nuts are an excellent choice, packing a real protein punch. Boiled eggs, edamame, and cottage cheese are also wallet-friendly options that can keep your protein intake in check. “You can dip veggie sticks or crackers into cottage cheese, or spread it on rice crackers, and that’s a great source of protein,” Greer notes, proving that affordable snacks can be both nutritious and tasty.

With these budget-friendly tips and strategies, you can enjoy a protein-rich diet that not only supports your health but also keeps your finances in check.