Cheap and healthy sources of protein

Protein in the human body plays a very important role in building muscles and organs, delivering oxygen to cells, and keeping your immune system working properly. You can get protein from cheap and healthy foods like yogurt, eggs, beans, and even vegetables.
Here are some cheap and strong sources of protein for the body:

You can use the protein in fish to supplement the body. In particular, sardines are a rich source of protein. You can use fresh or canned sardines to save money. They are very easy to prepare, you just need to sprinkle lemon juice with olive oil, add vegetables such as chopped tomatoes, herbs, basil, marjoram to top.

Cottage cheese not only provides protein but also replenishes the body with casein, for each cup of Cottage cheese contains nearly 24 grams of protein. The protein in this cheese slows down digestion, which in turn makes you feel fuller for longer. You can puree the cheese in a smoothie or mix it up and cook it with eggs. In addition, you can increase the porosity of the cake when baking by adding cheese to the recipe.
3. Protein in lentils Although these beans are small in size, they are very high in protein with 16 grams of protein per cup (cooked). They are also good for the heart and rich in iron. The time to cook lentils is very short, they do not need to be baked first, so you can save time in the kitchen. Use prepared lentils with salads, chopped sweet peppers, herbs and spices.
4. Oats contain a lot of protein Oats are probably a food that has been very popular with many families today. There are many varieties of oats on the market with different textures, but most of them contain a fixed amount of protein (5 grams per 1 cup of cooked serving). Enhance the fiber and flavor of the dish by using oatmeal with berries, nuts, cinnamon and a little honey.

Turkey meat is rich in protein, you can supplement your body with 23 ounces of protein in a 3-ounce serving. Turkeys raised organically or free-ranged in the pasture will cost more, but they have more nutrients and less additives. It goes well with ground beef or pork in burgers, meatloaf or chili. For a light lunch, you can make ground turkey cabbage leaf rolls, cooked with soy sauce, ginger, scallions, jalapeno peppers, and cilantro.
6. Peanuts contain protein and healthy fats Peanuts are legumes that contain protein and healthy fats. Protein content in 1 ounce supplement 8 grams. Peanuts are often used with salads, chicken or stir-fried vegetables. You can use peanut butter along with oatmeal and milk for breakfast.
7. Protein in Tempeh Tempeh is a food made from fermented soybeans just like tofu. However, they are firmer than beans and often have a salty taste. This type of food is suitable for vegetarians as they can replace meat dishes. The protein content in each cup is 33.7g. You can prepare them by steaming, baking or frying, even adding to stews and soups.
8. Protein-rich chicken breast There are many ways to prepare this protein-rich dish, such as: grilling, pan-frying, and more. Protein content in 4 ounces (one serving) contains 27 grams of protein. Grilled chicken breast can be thinned to make a salad. In addition, you can thinly slice the chicken breast into small pieces then stir-fry with vegetables to add soy sauce, sesame, ginger, garlic and seasoning to taste. Or you can blend chicken breasts with beef and veal for a lower-fat meatloaf.

Canned tuna contains 20 grams of protein. You can combine this food with many different seasonings such as: olives, peppers, leeks, dill or walnuts in a tuna salad. Or mix canned tuna with cooked brown rice, avocado, and cucumber, then roll up with seaweed. You should opt to buy tuna canned with water or broth instead of oil to keep the fat lower.
10. Protein-rich eggs Eggs are very popular because of their low cost and fast processing time. Each egg can provide 6 grams of protein in the human body. Ways to prepare eggs with many other foods:
Use with black beans and tortillas; Boil eggs, then cut into pieces and mix with lemon juice, olive oil, leeks, and dill to make egg salad. 11. Black beans contain abundant fiber and protein Black beans contain a rich content of fiber and protein. Many studies show that black beans contain compounds that help control your blood sugar and insulin levels.
12. Protein-rich white mushrooms Each cup of cooked white mushrooms contains about 3.5g of protein. The way to prepare this food is also very diverse, for example: stir-fry with garlic and chili flakes, mix mushrooms with pasta to create spaghetti.
A meal rich in protein can make your blood sugar more stable, suitable for people who are losing weight. Therefore, it can be said that protein is an indispensable substance in the daily diet of each person.

Reference source: webmd.com