Eggs are very versatile, add flavour and texture to recipes, and are easily incorporated into countless dishes and desserts. One large egg contains an average of 6.5 g of protein and one dozen can cost as little as $1.55.
Soybeans are very inexpensive when purchased in bulk. They can be roasted and eaten on their own or added to salads. You can even make your own homemade soy milk.
Yogurt can be eaten as is or with granola or fruit. It can also be incorporated into smoothies or desserts and sometimes into certain marinades and sauces.
Natural peanut butter, made from just one ingredient (peanuts!), contains 7 g of protein per 2 tablespoons and costs around one dollar per 100 g, sometimes less.
The firmer the tofu, the higher its protein content. Like tempeh, it can replace any meat, and the silky variety can be used in smoothies and desserts. One hundred grams of tofu contains about 8 g of proteins, while costing around $0.74.
Like its friends, amaranth and quinoa, buckwheat goes well in salads or makes a nice homemade bread. This grain contains 13.3 g of protein per 100 g and costs only $0.71 for the same amount.
Quinoa can replace rice in any dish or be served as a cold salad with a nice dressing and a few vegetables. One hundred grams of cooked quinoa contains 4.4 g of protein.
They’re an excellent source of protein. A typical butternut squash costs on average $0.38 per 100 g, while its seeds contain 11.87 g of protein per cup.