I'm always hearing that I need more protein, but steaks and fish are super expensive. Does anyone know cheap alternatives that actually work? Are eggs and Greek yogurt enough, or do I really need supplements?
Nobody mentioned powdered milk, which is ridiculously cheap and has plenty of protein if you mix it into yogurt, oatmeal, or even straight into water. It's also worth keeping an eye on ground meat and chicken breast sales at the supermarket, because the prices vary a lot week to week - freezing them when they're on a good deal lets you save a ton. Supplements like whey protein can help later on, but with these cheap basics you can easily get the amount you need.
Expensive protein isn't really the problem, there are tons of budget-friendly options. Eggs are probably the cheapest thing at the supermarket and they've got plenty of protein, Greek yogurt works well too if you find the cheaper brands, but skip the trendy names. Legumes like beans, chickpeas and lentils are way cheaper than any supplement and they fill you up, throw them together with rice or potatoes and you've got a complete meal. Supplements? Honestly not necessary if you eat properly, that's more for people who can't be bothered to cook.
Dried legumes and canned fish are your best friend right now. Beans, lentils, chickpeas - they cost basically nothing and have serious protein. Canned tuna or sardines are also cheap and come ready to use. Nobody talks about this but they really fill you up.
As for eggs and Greek yogurt, I agree they work well, but combine all of it. A boiled egg in the morning, some yogurt in the afternoon, some lentils in your main meal - you'll have protein all day without spending anything. Supplements? Only if you want them and have money to spare. Real food stays cheaper.
Shredded canned chicken and cheap white cheese/requeijão are brutally underrated - they're in a ridiculously low price range and pack tons of protein. The heads-up: don't fall for the trap of "premium protein foods" that come in fancy packaging and cost triple - regular chicken itself, the eggs everyone else mentioned, and cheap canned fish (sardine, mackerel) do the same job. Supplements? only if you've got money to burn; someone who actually gets their protein sorted with regular food ends up way better off than someone who spends on powder.
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