The key to eating a high-protein diet on a low-protein budget is to skip the packaged protein foods like bars and shakes, utilise proteins other than meats, and to stretch the meat you do use.
If you read books and articles about eating healthy on a small budget, almost all of them will tell you that it’s the protein-rich foods that cost the most money. That can be pretty discouraging when trying to come up with some high-protein meals to eat before or after a workout.
Fortunately, those books and articles are only partly correct. The reason they consider protein to be the most costly part of a food budget is that they’re looking almost exclusively at meats to provide that protein.
The key to eating a high-protein diet on a low-protein budget is to skip the packaged protein foods like bars and shakes, utilise proteins other than meats, and to stretch the meat you do use.
It's Not All About Steaks And Chops
There are a number of high-quality protein foods that don’t cost a lot of money. If you haven’t already started eating quinoa, you should. Quinoa is actually a seed, but it’s used in place of grain foods like pasta, rice and oatmeal. It still has a lot of carbs (about 62g per ½ cup), but it packs a lot more protein (10g per ½ cup). Quinoa is also cheap. You can buy a one-pound bag of organic quinoa at the grocery store for about £3. That’ll make about 5 ½ cup servings. Five servings of steak or chicken would cost you a lot more than that.
One of the great things about quinoa is that it can be used as both a savory and a sweet. With a little sweetening or some fruit, it makes a great dessert or hot cereal. Greek yogurt is another food that should be in any high-protein diet. One cup delivers as much as 14 grams of protein, which is twice what you’ll find in regular yogurt. Greek yogurt typically has much less sugar, but you need to read your labels to confirm it. In general, fruit-on-the-bottom yogurt has a good deal of sugary syrup, so it’s best to avoid it. Stick with vanilla, honey or plain yogurt and you’ll be better off.
Eggs are another low-budget staple. One egg costs about 10p and has about four grams of protein. If you’re watching your fat and cholesterol, two egg whites have no fat or cholesterol and a little over seven grams of protein -- all for about 20p.
Stretch The Meat You Do Eat
One way to eat meat protein on a budget is to use recipes that stretch the meat, using it more as a flavoring than as the star of the meal. Stir-fries, soups and wraps are a good way to do that.
Another thing that will help is to buy what’s on sale and plan your mealsaround that, rather than planning a meal and then buying the ingredients, usually at full price.
Look at less expensive cuts of meat or buy in bulk. For instance, boneless, skinless chicken breasts can be purchased at big wholesale stores -- think 4 kilos for about £15. This is a lot of lean protein that can be used in a variety of recipes and cooked ahead of time, so your meals are ready and the temptation to eat out eliminated.
Lean ground turkey should also be on the menu. It is very low in fat, high in protein and, again, can be purchased in bulk packages for about £10 for 2.5 kg of meat.
Borrow From Somewhere Else In Your Budget
Another thing you can do to afford more high-quality protein is to cut expenses from elsewhere in the food budget. Do you have to have that costly cup of coffee? Do you really need to buy your veggies cut, washed and bagged, or can you prep them yourself to save money? How much more grocery money will you have if you skip eating out at lunchtime? Take a look at your food budget and see where you can redistribute the wealth.
The most important thing to remember is that if you can’t afford much, what you do buy needs to be as high-quality and as nutritious as possible. Cheap food that’s filling but lacks nutrition is a waste of money and is going to wreak havoc on your body.
Here are some great-tasting recipes that are inexpensive, are ready in 30 minutes or less, and pack a nice dose of protein.
Chicken And Peppers With Brown Rice
This recipe gives you some of the flavours of your favourite takeaway, but without all the fat, salt and money. This takes about 20 minutes to cook (unless you cook the rice ahead of time) and will cost a whopping £4 or so for two servings.
Ingredients:
- two approx. 170g chicken breasts, cut in ½-inch strips
- 1 teaspoon olive oil
- 1 clove garlic, crushed
- 1 fl oz of uncooked brown rice
- 1 large red pepper, sliced thinly
- 1 medium onion, sliced thinly
- 4 fl oz low-sodium chicken broth
- 1 teaspoon of corn starch
- 1 teaspoon of salt, divided
- ½ teaspoon of salt, divided
- two approx. 170g chicken breasts, cut in ½-inch strips
- 1 teaspoon olive oil
- 1 clove garlic, crushed
- 1 fl oz of uncooked brown rice
- 1 large red pepper, sliced thinly
- 1 medium onion, sliced thinly
- 4 fl oz low-sodium chicken broth
- 1 teaspoon of corn starch
- 1 teaspoon of salt, divided
- ½ teaspoon of salt, divided
Instructions:
- Prepare the brown rice in the microwave per package instructions, adding ½ teaspoon salt before cooking.
- Meanwhile, heat the olive oil in a large heavy pan over medium-high heat.
- Once hot, add the chicken breast and season with ½ teaspoon salt and the black pepper. Saute chicken, stirring occasionally, for five minutes.
- Add onion, red pepper, garlic and a little curry powder and cook for another five minutes.
- Combine the chicken broth and corn starch in a covered plastic container, shake well and add all at once to pan. Cook, stirring constantly, for about two minutes or until smooth and thickened.
-To serve, spoon half of the cooked rice onto a plate and top with half of the chicken and peppers. Makes 2 servings.
- Prepare the brown rice in the microwave per package instructions, adding ½ teaspoon salt before cooking.
- Meanwhile, heat the olive oil in a large heavy pan over medium-high heat.
- Once hot, add the chicken breast and season with ½ teaspoon salt and the black pepper. Saute chicken, stirring occasionally, for five minutes.
- Add onion, red pepper, garlic and a little curry powder and cook for another five minutes.
- Combine the chicken broth and corn starch in a covered plastic container, shake well and add all at once to pan. Cook, stirring constantly, for about two minutes or until smooth and thickened.
-To serve, spoon half of the cooked rice onto a plate and top with half of the chicken and peppers. Makes 2 servings.
Per Serving: 520 calories, 35g protein, 77g carbs, 7g fat (1.5g sat)
Quinoa And Yogurt Parfait
This recipe is great as a hot breakfast, but it also makes a nice snack or dessert. You can cook the quinoa the night before if you’re having this for breakfast. Just reheat in the microwave for about one minute before you put the parfait together. The total cost for two servings is only about £2.50.
Ingredients:
- 8 oz quinoa, cooked according to package directions
- 1 large firm apple, such as Cortland or Fiji
- 1 large ripe Bartlett or Anjou pear
- 8 fl oz vanilla Greek yoghurt
- 2 teaspoons of Stevia in the Raw
- 1 teaspoon of cinnamon
- 8 oz quinoa, cooked according to package directions
- 1 large firm apple, such as Cortland or Fiji
- 1 large ripe Bartlett or Anjou pear
- 8 fl oz vanilla Greek yoghurt
- 2 teaspoons of Stevia in the Raw
- 1 teaspoon of cinnamon
Instructions:
- Cook quinoa according to package directions. Cover to keep warm.
- Peel apple and pear and cut into chunks. (You can leave the peel on if you prefer.)
- In a small bowl, toss fruit chunks with Stevia and cinnamon.
- Microwave, uncovered, for one minute.
-Spoon a quarter of the quinoa each into the bottoms of two bowls or dessert dishes. Add a quarter of the fruit and then a quarter of the Greek yoghurt. Add another ¼ of the quinoa to each dish, and another ¼ of the yoghurt. Top with remaining fruit and serve. Makes 2 servings.
- Cook quinoa according to package directions. Cover to keep warm.
- Peel apple and pear and cut into chunks. (You can leave the peel on if you prefer.)
- In a small bowl, toss fruit chunks with Stevia and cinnamon.
- Microwave, uncovered, for one minute.
-Spoon a quarter of the quinoa each into the bottoms of two bowls or dessert dishes. Add a quarter of the fruit and then a quarter of the Greek yoghurt. Add another ¼ of the quinoa to each dish, and another ¼ of the yoghurt. Top with remaining fruit and serve. Makes 2 servings.
Per serving: 403 calories, 19g protein, 33g carbs, 7.8g fat (3g sat)
Open-Face Florentine Omelette Sandwich
Breakfast is a very important meal. If you’ve been skipping it because you don’t have time, try this recipe. It takes about five minutes to make and it will provide the energy you need to start the day. This big breakfast cost about £1 to make and is great for lunch or a quick dinner, too.
Ingredients:
- 2 eggs, beaten
- ½ teaspoon olive oil
- 4 oz frozen spinach, thawed and well-drained (or 8 oz fresh)
- 2 oz cottage cheese
- ½ teaspoon salt
- ½ teaspoon pepper
- 2 slices toasted whole wheat bread
- 2 eggs, beaten
- ½ teaspoon olive oil
- 4 oz frozen spinach, thawed and well-drained (or 8 oz fresh)
- 2 oz cottage cheese
- ½ teaspoon salt
- ½ teaspoon pepper
- 2 slices toasted whole wheat bread
Instructions:
- Heat the oil in a large heavy pan over medium-high heat.
- Add the spinach to the pan and cook, stirring often, for two minutes.
- Add the eggs to the pan and cook, stirring frequently for about one minute or until just starting to set. Add the cottage cheese, salt and pepper, and cook for another 1-2 minutes until eggs are done.
-To serve, place toast on a plate and divide egg mixture between the two slices. Makes one serving.
- Heat the oil in a large heavy pan over medium-high heat.
- Add the spinach to the pan and cook, stirring often, for two minutes.
- Add the eggs to the pan and cook, stirring frequently for about one minute or until just starting to set. Add the cottage cheese, salt and pepper, and cook for another 1-2 minutes until eggs are done.
-To serve, place toast on a plate and divide egg mixture between the two slices. Makes one serving.
Per serving: 353 calories, 27.5g protein, 29g carbs, 17g fat (4.2 sat)
Chicken Hummus Wrap
This wrap is a great quick lunch that travels well, so you can take it to work or the gym. It’s a very versatile recipe; add any fresh vegetables you might have on hand to bulk it up and add more fiber. The cost to make this meal is only about £1.50 and it’ll keep you out of Pret A Manger.
Ingredients:
- 3 ounces of sliced deli chicken breast (about 6 thin slices)
- 2 tablespoons prepared hummus
- 1 medium apple, peeled and chopped
- 1 teaspoon cumin
- 2 large leaves of Romaine lettuce
- 3 ounces of sliced deli chicken breast (about 6 thin slices)
- 2 tablespoons prepared hummus
- 1 medium apple, peeled and chopped
- 1 teaspoon cumin
- 2 large leaves of Romaine lettuce
Instructions:
- Place romaine lettuce leaves in a shallow bowl of ice water for about five minutes to crisp them.
- In a small bowl, combine hummus and cumin, mixing well. Add the apple and stir to blend well.
- Lay one lettuce leaf lengthwise on a clean surface, with the widest edge closest to you. Lay three pieces of chicken breast onto the lettuce, then spoon half of the hummus mixture in a mound about two inches in from the edge.
- Roll up burrito-style and repeat with the remainder. Makes two wraps for one serving.
- Place romaine lettuce leaves in a shallow bowl of ice water for about five minutes to crisp them.
- In a small bowl, combine hummus and cumin, mixing well. Add the apple and stir to blend well.
- Lay one lettuce leaf lengthwise on a clean surface, with the widest edge closest to you. Lay three pieces of chicken breast onto the lettuce, then spoon half of the hummus mixture in a mound about two inches in from the edge.
- Roll up burrito-style and repeat with the remainder. Makes two wraps for one serving.
Per serving: 283 calories, 29g protein, 29g carbs, 6g fat (1.4g sat)
Peach Protein Smoothie
This smoothie harnesses the protein power of Greek yogurt to make a sweet snack or breakfast that delivers on high-quality protein. It takes about one minute to make and it tastes as good as anything you’ll get at a smoothie bar, for a lot less money. This can be made for about £1, and even less if you find the frozen peaches on sale.
Ingredients:
- 8 oz vanilla or honey-flavoured Greek yoghurt
- 4 oz cup frozen peaches
- 1 teaspoon flaxseed
- handful of ice cubes
- 8 oz vanilla or honey-flavoured Greek yoghurt
- 4 oz cup frozen peaches
- 1 teaspoon flaxseed
- handful of ice cubes
Instructions:
- In a blender, combine the yoghurt, peaches and flax seed and blend until smooth.
- Add the ice and blend again until thick and smooth. Makes one serving.
- In a blender, combine the yoghurt, peaches and flax seed and blend until smooth.
- Add the ice and blend again until thick and smooth. Makes one serving.
Per serving: 185 calories, 16g protein, 26g carbs, 1g fat
To read more about Vince Del Monte, please visit his website atwww.VinceDelMonteFitness.com and be sure to test out your knowledge with his brand new quizzes to see how smart you really are when it comes to building muscle.
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