Facing skyrocketing egg prices, gym enthusiasts are seeking affordable protein alternatives. This article explores budget-friendly options like beans, seeds, dairy, and whole grains, highlighting their nutritional benefits and versatility.
The cost of eggs has skyrocketed over the past year, leaving gym goers feeling the pinch on their budgets. This once-affordable protein source has more than doubled in price in recent times. While fitness influencers might still be able to afford their daily egg white smoothies, the rest of us are struggling to get enough protein without breaking the bank. 'If I have a busy day and want to feel full, I'll have eggs for breakfast.
Now, I wince — but I still buy them,' Nancy Clark, a registered sports dietitian and author, told Business Insider. 'Eggs are indeed nutrient-dense, and they're highly satiating,' she acknowledged. Fear not, protein seekers! Some of the best (and cheapest) sources of protein are still readily available in your local grocery store. The combination of protein, fat, and nutrients in these alternatives is hard to beat. 'Optimally, you want to have protein at every meal,' Clark said, ideally 20-30 grams per sitting. But you can expand your protein roster with options like legumes, seeds, and low-fat dairy as the foundation of healthy, satisfying meals that won't strain your wallet.One of the biggest contenders for affordable, versatile protein is the humble bean. Dietitians call them a longevity superfood because beans offer benefits beyond just protein. They pack a dose of fiber, which curbs cravings and nourishes heart health. Nutrients like magnesium and folate in beans support healthy muscles. They're also cheap (less than $2 per pound), widely available, shelf-stable (both canned and dried are healthy), and go well in a variety of recipes from soups and sides to main courses and even dessert. Clark recommends adding chickpeas to a salad for lunch. The classic combination of beans with rice offers a range of amino acids, building blocks of protein, to fuel muscle recovery, and carbs for energy and muscle growth, making for a perfect after-gym dinner. Bulk-buying almonds, walnuts, peanuts, and cashews, and flax, chia, pumpkin, or hemp seeds can help expand the protein options in your pantry. Seeds can replace eggs in more ways than just providing protein, as flax and chia seeds can act as a binding agent in baked goods like muffins or homemade energy bars. Chia seed pudding is a filling, high-protein breakfast you can customize with your favorite fruits for a dose of healthy fats and anti-inflammatory nutrients to start the day. Nuts and seeds are also a great source of nutrients like zinc and magnesium. Use almonds and the like to help round out breakfasts like oatmeal or a yogurt parfait to make it more filling, Clark recommends. They can also make a good replacement for hard-boiled eggs as a snack to get a good dose of protein between meals. 'Try nuts instead of eggs for snacks if you're budget conscious,' she said. Enterprising omnivores can still get a protein fix from foods like yogurt and cheese. 'Dairy is an excellent source of high-quality protein,' Clark said. Low-fat Greek yogurt and cottage cheese both offer a high ratio of protein to calories. The probiotics in fermented dairy like yogurt also offer a boost to your gut health, thanks to beneficial bacteria. Hard cheeses are also surprisingly protein-dense, with varieties like Parmesan and Swiss offering a solid nutritional boost to meals like pasta or sandwiches. Another pantry staple with a surprising bit of extra protein: whole grains, which Clark said can add up to help you hit your daily protein target. High-protein grains include oats, buckwheat, farro, quinoa (technically a seed, but cooked as a grain). Cooked alongside other protein sources like dairy and legumes, they offer a well-rounded meal with fiber for satiety and nutrients like iron and magnesium. The challenge of replacing eggs in your diet is that they offer much more than just protein, Clark said. Eggs provide a little bit of a lot of important vitamins and minerals such as vitamin A, B vitamins, magnesium, zinc, calcium. The trick to balancing out those benefits is a strategy sometimes called 'eating the rainbow,' opting for a diversity of food sources that correspond with different nutrients based on different hues. 'Eggs are colorful, so match those colors and eat colorfully,' Clark said. Here's how
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