Staying Full and Fueled: Affordable Ways to Get Enough Protein

When money is tight or grocery benefits are delayed, choosing foods that keep you full longer can make a big difference. Among all the nutrients we eat — carbohydrates, fats, and protein — protein is the most satiating, meaning it helps you feel full the longest.

Why Protein Keeps You Full

Protein takes more time for your body to digest, slowing down hunger signals to your brain and helping you stay satisfied. It also helps maintain muscle, which keeps your metabolism steady. Adding a good source of protein to each meal or snack can help stretch your groceries further by reducing your urge for extra snacks.

Protein Sources: Animal and Plant

• Animal proteins — such as eggs, chicken, turkey, fish, yogurt, milk, and lean cuts of beef or pork — naturally contain all the “essential amino acids” your body needs. These are called complete proteins.
• Plant proteins — like beans, lentils, peas, nuts, seeds, tofu, and grains — often contain some, but not all, of those amino acids. The good news is that by eating a variety of plant-based foods throughout the day, you can easily get everything your body needs.

How to Get Complete Plant-Based Proteins

You don’t have to eat animal products to get full, balanced protein. Here are a few easy combinations that create complete plant-based proteins:

• Beans or lentils + rice or corn – think rice and beans or chili with corn tortilla chips
• Peanut butter + whole grain bread
• Hummus (chickpeas + sesame seeds) + pita bread
• Tofu, tempeh, or edamame — all made from soy, which is a complete plant protein on its own

Cost-Effective Protein Options

Protein doesn’t have to be expensive! Many budget-friendly choices are available at grocery stores, food pantries, and farmers markets.

Low-cost animal proteins:

• Eggs – versatile, filling, and a good source of protein and healthy fat. Local farmers typically sell a carton of free-range eggs for $3-4.
• Canned tuna or salmon – shelf-stable and high in protein; plenty of options at budget grocery stores!
• Milk or Greek yogurt – a source of both protein and calcium
• Full-block of parmesan cheese – 10 grams of protein per ounce
• Bone-in chicken thighs or drumsticks – often cheaper than chicken breast

Low-cost plant proteins:

• Dry or canned beans and lentils – one of the most affordable protein sources anywhere
• Tofu – inexpensive and absorbs flavor well
• Nutritional Yeast – a complete plant-based protein that boasts 10 grams per ½ ounce
• Oats and whole grains – offer fiber and a small protein boost when combined with beans or nuts

Stretching Your Protein Further

• Add beans or lentils to soups, stews, or pasta dishes
• Use eggs or tofu as a base for stir-fries with leftover veggies
• Mix canned tuna or beans with pasta or rice for quick meals
• Don’t forget the egg whites – a carton of egg whites adds extra protein to egg dishes and helps stretch your eggs further
• Store extras in the freezer to reduce waste

Final Tip

Prioritizing protein can help keep you satisfied and energized throughout the day. Your local library offers free cookbooks, nutrition guides, and community resource information to help you make the most of your meals.