High protein diets are all the rage nowadays\u2014and for good reason. A diet high in protein supports weight management and muscle building, and can be helpful in managing your blood sugar and keeping you satiated for longer.\n<\/p>\n
However, eating mostly protein<\/a> can be expensive and may even feel out of reach financially sometimes\u2014unless you know how to stretch your money.\n<\/p>\n Keeping for tips from registered dietitians and money-saving experts on how to eat a higher protein diet using budget-friendly foods, meal prep tips, and other cost-saving ideas.\u00a0\n<\/p>\n Plant-based proteins are usually cheaper than animal-based proteins. Legumes<\/a>\u00a0come in various forms, and buying in bulk (or buying dried beans and soaking them yourself) will save you money. You can also batch-cook beans and freeze them in silicone bags.\n<\/p>\n \u201cBeans are very versatile,\u201d May Tom, RD<\/a>, a registered dietitian and functional medicine dietician, told Health. \u201cThey can be added to soups and salads, roasted as a snack, or ground into spreads like hummus.\u201d \u00a0\n<\/p>\n Tofu, tempeh, and edamame<\/a> are other affordable protein sources. Tom suggests looking for non-GMO or organic options and stocking the freezer for easy access. \u00a0\n<\/p>\n \u201cTofu can be used in stir-fries and soups and even smashed into a tofu scramble as an egg alternative with ground meat and vegetables,\u201d said Tom. \u201cI love telling people to keep shelled organic edamame in the freezer as a staple.\u201d \u00a0\n<\/p>\n Eggs<\/a> are a good source of protein that is reasonably priced compared to meat. The average egg gives you about 7 grams of protein and can easily be added to meals and snacks, or eaten alone in a variety of different ways.\n<\/p>\n \u201cEggs can be enjoyed scrambled, paired with a fruit for a snack, or hardboiled and sliced for a protein-rich salad topping,\u201d\u00a0Lauren Twigge, RD<\/a>, a registered dietitian and owner of Lauren Twigge Nutrition, told Health.\n<\/p>\n You also may want to consider adding canned meats or tinned fish<\/a> to your meals or snacks, especially if fresh meat doesn\u2019t always fit the budget.\n<\/p>\n According to Twigge, canned meat options could be a great substitute that is both safe and nutritious.\n<\/p>\n Try mixing canned tuna<\/a> with fresh avocado to make a sandwich on whole wheat bread or wrap it in a tortilla and serve it with fresh vegetables, suggested Twigge.\n<\/p>\n If you don\u2019t have any sensitivities or intolerances to dairy<\/a>, dairy can be a good source of protein for you. \u201cThings like Greek yogurt in bulk or cottage cheese provide significant protein without breaking the bank,\u201d said Tom.\n<\/p>\n At just about 25 cents per 8-ounce glass, dairy milk is a cost-effective way to add 8 grams of high-quality protein, 13 essential nutrients, and hydrating electrolytes.\n<\/p>\n Twigge says adding an 8-ounce glass of milk to breakfast or incorporating it into your favorite meals like oats, chia pudding, smoothies, or pasta is a delicious way to add protein and essential nutrients like calcium,\u00a0vitamin D<\/a>, and iodine to your recipes. Plus, it can help provide sustained energy to fuel your day.\n<\/p>\n Buy in bulk and stock up on frozen sale items. \u201cI always opt for chicken breasts and then cut up the packaging and freeze some so it doesn\u2019t go bad,\u201d Andrea Woroch<\/a>, a nationally recognized savings and budgeting expert and author, told Health.\n<\/p>\n Also, look for instant savings on some of their frozen items, stock up when they\u2019re on sale, and look for manager markdowns. These are deep discounts on fresh foods nearing the\u00a0best-by date<\/a>\u00a0on the package. Rather than let it go to waste, grocery stores will offer\u00a0big savings of up to 70% off.\n<\/p>\n \u201cYou can often find proteins like cheese, chicken, and fish on sale with this strategy. Just make sure to freeze what you won\u2019t cook right away or cook it all in bulk and have leftovers for a few days,\u201d said Woroch.\n<\/p>\n When shopping, opt for the less expensive protein options and stick with larger slabs of meat. \u201cChicken thighs cost less than chicken breasts, while chicken breasts with fat trimmed cost more per pound than those that have fat still on them. Plus, any meat or fish that has been marinated or cut up costs more per pound. Stick with the larger slabs to save,\u201d said Woroch.\n<\/p>\n Twigge suggests mixing animal proteins with beans or lentils. \u201cWhile animal proteins like ground beef and poultry do have a higher quality and quantity of protein, they come at a higher price point that can be difficult to stomach for one meal,\u201d she said.\n<\/p>\n One way to make the most of your animal proteins is to mix them with beans and lentils, which are rich in plant-based protein<\/a> and fiber and come at a lower price point.\n<\/p>\n