I have talked many times in my recipes about the importance of protein intake in all meals and their positive effects on health. Today I would like to inform you of some of the most affordable and healthy sources of protein that you will be able to ingest on a daily basis without completely emptying your wallet.

Here are 10 affordable and healthy sources of protein:

1. Sardines

In 100 grams of sardines we find 18 grams of protein, which makes this affordable fish an excellent source of protein. You can eat it freshly baked or canned. When buying canned, be sure to buy those in brine or olive oil. Their preparation is simple, sprinkle them with lemon juice and serve with fresh tomatoes and a little basil.

Here’s an amazing sardine spread you can prepare in just minutes: Delicious Sardine and Avocado Spread

2. Grain cheese

On average, 100 grams of grain cheese contains about 11 grams of protein, and in this cheese we also find casein, a slow-release type of protein that gives a longer feeling of satiety. Grain cheese tastes great (much tastier than regular cottage cheese) and can be easily included in the diet, from preparing a smoothie to combining it with other foods, such as eggs.

3. Lentils

There are 9 grams of protein in 100 grams of lentils, which makes legumes an excellent source of plant proteins. In addition, lentils contribute to heart health and are rich in iron. The lentils do not need to be soaked and are cooked faster than most legumes, and it is possible to prepare them in a stew or soup with other vegetables or a delicious burger.

Here’s a delicious recipe of Lentils Chickpeas Stew you can try.

4. Ground turkey

With a high 27 grams of protein in 100 grams, minced turkey is a great choice for an affordable price. Make a simple burger and enjoy a delicious meal full of protein.

5. Peanuts

Despite their name you should know that peanuts are not nuts but legumes. In 100 grams of peanuts we find a high 26 grams of protein. Add peanuts to salads or sauces, and start the day with peanut butter.

Check out this Low-Calorie Banana & Peanut Butter Ice Cream

6. Tempeh

Tempeh is a fermented soy food like tofu, but with a firmer texture and an extremely salty taste that makes it an excellent substitute for meat. There are 19 grams of protein in 100 grams. You can steam it, bake it or fry it and add it to stews and soups. Try it on the grill or put baked tempeh on whole grain bread, and pour over sauerkraut, cheese and enjoy a delicious sandwich.

7. Chicken breast

With chicken breast, you can do whatever you want, and 31 grams of protein per 100 grams of food makes this piece of meat an excellent protein food. You can cook, bake, stew chicken and then eat it on its own or chop it in a salad.

Take a look at this delicious recipe: Low-Carb Cauliflower Gnocchi With Chicken Sauce

8. Canned tuna

With 20 grams of protein per can and a moderate taste, this kind of tuna is a great choice. You can very easily include it in the menu, from the preparation of spreads, sauces or salads. Always choose tuna in brine and just squeeze it before eating.

9. Eggs

Eggs are perfect: they are not expensive, they are easy and quick to prepare and they have 6 grams of protein per egg. You can eat them cooked, baked, poached, and when preparing omelets, the options are literally limitless.

Here’s our favorite breakfast recipe with eggs you can try: Healthy Avocado Baked Eggs

10. Brown beans

Beans like brown beans are an excellent source of fiber and protein (8 grams per 100g). Studies have shown that brown beans have a number of positive effects on health: they help control sugar and insulin levels. You can buy it canned or fresh, and prepare it as a stew, salad or side dish. In addition, you can make cakes and burgers from beans.

Make sure you have enough protein and that you have protein in all your meals. They contribute to muscle growth and maintenance, bone health, but also a number of other vital processes.