Apart from the expensive sources of protein, we offer you a list of the most important and cheapest protein-rich foods:
Natural peanut butter
Peanut butter is rich in protein, and it is best homemade. According to Health Line, it is sufficient to grind peanuts after roasting to obtain them at home. The magazine adds that two tablespoons of peanut butter provides 8 grams of protein. Studies have shown that “people who include peanuts and peanut butter in their diets are less likely to have some infections.” chronic diseases Like heart disease and diabetes, “according to the same magazine.
eggs
Eggs are one of the most nutrient-rich foods, and are very affordable. In addition to being rich in vitamins, minerals and healthy fats, eggs are known to be rich in protein. According to the “Healthline” magazine, one large egg contains 6 grams of protein. Eggs help reduce your intake of high-calorie foods, which may contribute to weight loss. Several studies have shown that eating eggs for breakfast helps control hunger for the rest of the day, the magazine says.
soybean
Unripe soybeans are sold peeled or whole, they are a delicious snack and are cheap. It is rich in protein, as one cup (155 grams) contains 17 grams of ProteinAccording to the “Healthline” health magazine. Soybeans are an excellent option for those who follow a vegetarian diet.
Canned tuna
Fish is a good source of protein and canned fish is no exception. If fresh fish is too expensive for your budget, canned tuna is an excellent way to get protein. And an amount (85 grams) of tuna contains about 99 calories and about 20 grams of high-quality protein, according to the health line magazine.
sunflower seeds
Despite its small size sunflower seedsHowever, it contains a large amount of protein. According to the “Healthline” health magazine, one ounce contains about 6 grams of plant protein, in addition to other nutrients such as vitamin “E” and magnesium.
Black beans
Black beans are among the highest quality form of plant protein, and are generally affordable. One cup (172 grams) of black beans contains more than 15 grams of protein, according to an article in the scientific journal Predator Nutrition.
Sardines
Sardines are an inexpensive fish that is rich in protein and important nutrients. According to Predator Nutrition, 92 grams of sardines contain about 23 grams of highly absorbable protein, in addition to many other important nutrients such as vitamin D and B12.
Lentils
Lentils are not only a highly nutritious and affordable food, but they are also a great source of plant-based protein, with one cup (198 grams) providing 18 grams of protein. Lentils are also rich in fiber, iron, potassium, and vitamin B, as well, according to Predator Nutrition.
Oats
They are inexpensive, rich in gluten-free cereals, and high in protein. 78 grams of oats provides 13 grams of protein. Oats are also rich in vitamins and minerals, as well as containing a type of soluble fiber, adds Predator Nutrition in its article.
the milk
Milk is a source of highly absorbable protein, and it also provides the body with the fat it needs. According to the French Healthline magazine, “One cup (244 grams) of whole milk contains more than 8 grams of highly absorbable protein, along with plenty of vitamins and minerals.”
pumpkin seeds
Pumpkin seeds provide an enormous amount of nutrients. Each 28 grams of pumpkin seeds contains 7 grams of protein, according to Predator Nutrition, making them an excellent choice for a protein-packed snack. It also contains antioxidants such as vitamin “E” and phenolic acids that help reduce inflammation in the body, adds the magazine.
Canned salmon
When you buy canned salmon, it is less expensive, but it remains a healthy and protein-rich option. An amount (112 grams) of canned salmon contains 26 grams of protein, along with many vitamins and minerals, such as “B12”, vitamin “D”, selenium and acids. Anti-inflammatory omega-3 fatty acids, according to Predator Nutrition.
Falafel
Cited by Predator Nutrition as a rich source of protein, it explained that falafel is traditionally made with chickpeas, garlic and spices at home, or bought from the market. Each falafel contains about three grams of protein and is a good source of fiber. But the magazine warned that eating fried falafel is also harmful.
Couscous
It is a traditional North African dish made from grains of semolina, versatile and easy to cook, and is also available from whole wheat, which increases its nutritional value, according to Predator Nutrition.
Nut
Predator Nutrition added in its article that walnuts are “a snack rich in vitamins and minerals, dense in calories because they are high in unsaturated fats. 25 grams of it will give you five grams of plant protein, so it is a useful addition to your diet.”
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A plant-based nutrition to build muscle without eating meat
Nuts
The amount of protein in most types of nuts ranges between 3 to 7 grams of protein, and it is true that all nuts are rich in protein, but almonds are especially popular with the Germans. Compared to other nuts, almonds contain high amounts of fiber, vitamin “E” and calcium, as well as that their calories are not very high, as confirmed by a recent American study published in the journal “The American Medical Journal” and carried by the German “Gezundheit Tebs” website.
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A plant-based nutrition to build muscle without eating meat
Soy cake “tempeh”
Foods containing whole soybeans are a good source of protein for vegetarians. Studies have shown that soy cake, known as “tempeh”, is the best option to obtain protein from natural foods. The method of preparing this cake, which depends on fermentation, helps to preserve the nutritional properties of soybeans, making it rich in proteins and amino acids as well.
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A plant-based nutrition to build muscle without eating meat
Quinoa
Quinoa is a grain that grows in the Andean region of Bolivia, Peru and Chile. It is considered a suitable choice for vegetarians who want to enhance their muscle growth, and it is one of the most nutritious types of grains because it contains amino acids and proteins, as well as an important source of fiber, phosphorous, magnesium and iron.
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A plant-based nutrition to build muscle without eating meat
Seeds
Flax, chia and sunflower seeds are rich in proteins that promote muscle growth, and what makes these seeds more important is that they contain a high amount of omega-3 fatty acids. Those who want to have more proteins to strengthen their muscles, nutrition experts advise him to eat flax seeds. Note that these seeds are known to have benefits for the arteries, as they help to expand them, allowing blood to flow easily.
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A plant-based nutrition to build muscle without eating meat
Beans
There is no doubt that eating beans is very nutritious, as they contain high amounts of protein, carbohydrates, vitamins and fiber, which makes eating them along with a little rice a complete food. Even non-vegetarians can count on beans to gain high amounts of protein as an alternative to eating meat.
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A plant-based nutrition to build muscle without eating meat
Broccoli
According to the “Geozendheit Dear Centrum” website, broccoli is a muscle-building vegetable. To get the benefits of broccoli, nutritionists advise eating it several times a week, as every 100 grams of broccoli contains 3.2 grams of protein, knowing that the high amounts of antioxidants inside make it a vegetable that is against many diseases such as joint pain and cancer.
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A plant-based nutrition to build muscle without eating meat
water
Some wonder about the role of water in promoting muscle growth, although it does not contain proteins, but health experts explain the relationship between muscle growth and water, that 75 percent of muscle cells are composed of water. As for the ideal amount of water, it ranges from one and a half to two liters per day, depending on the nature of the food consumed. Eating more vegetables, salad and fruits means that eating one liter of water is sufficient.
Author: Dalen’s validity
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