14 cheap but high-quality protein sources

muscle building

Of course we all know that we are sufficient protein need to allow our body to build muscle mass. The problem is that, as a rule, protein is abundantly expensive, so many attempts to optimize protein consumption fail on a too tight budget. This widespread assumption has prompted us to compile a list of 14 cheap sources of protein to help you get the most out of your body while saving you money.

1 - Whole eggs

Falsely, whole eggs are still being shunned in large parts of the fitness community because, for some unknown reason, there is still a belief that egg yolk fat is harmful in some way. On the contrary, you should be aware that eggs are not only an excellent and cheap source of protein, but also have valuable fatty acids that are essential to your body. Ten eggs contain about 72 grams of protein and are usually unbeatable at mostly below 2 euros.

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2 - Pasteurized egg whites

If, despite the fact that whole eggs are an optimal source of protein, you still want to forego the use of whole egg, you have the option of using pasteurized egg whites. Pasteurized egg white consists of pure protein and is sold in tetra packs. In contrast to conventional eggs, the pasteurized egg white, which is mainly sold in wholesaling or on the Internet, is significantly more expensive at 4 euros per 100 grams of protein.

3 - Cod

Fish is an excellent source of protein per se and is not unjustly popular in any constellation. In this context, the cod stands out in particular because it is rather cheap compared to other species and yet provides high-quality protein. One kilogram of cod contains around 170 grams of protein and is often available in the supermarket for less than 7 euros.

4 - ground beef

What could be better than a good old burger? Right, a good old burger made of high quality ingredients. Therefore, when buying minced meat, make sure to replace minced pork with ground beef, because red meat is not only an excellent source of iron, it also has a protein content of 22 grams per 100 grams. Other than you might think, ground beef is not even expensive in the face of protein quality. 120 grams of protein from this source cost on average 4 euros.

5 - Canned tuna

If there is one source of protein that should not be left out of this list, then it is canned tuna. Canned tuna is quite cheap with less than one Euro per 40 grams of protein and can be used in the kitchen in addition very varied. When shopping, however, you should make sure that you reach into tuna fish in water.

6 - chicken breast

Among the sources of protein used in bodybuilding, the chicken breast is the absolute classic that has been used by stars such as Arnold Schwarzenegger and Joe Weider. This high-quality and at the same time very cheap protein source contains up to 23 grams of protein per 100 grams. Half a kilogram in the supermarket often costs less than 4 euros.

7 - cottage cheese

Dairy products are well suited to meet your daily protein needs. Among the dairy products, however, there is hardly a better source of protein than granular cream cheese, also known as cottage cheese. On average, one pound of cottage cheese, which contains around 52 grams of protein, costs significantly less than 2 euros.

8 - Greek yogurt

Another good and cheap source of protein from the rich range of dairy products is Greek yogurt. A cup of 500 grams is usually available in most supermarkets for less than 2 euros and contains a good 54 grams of protein.

9 - Lean pork chop

Like whole eggs, pork is largely ignored in large parts of the fitness community as a protein source, even though there is basically no reason to do so. Rather, you should take advantage of the diversity that the food supply gives you. Lean pork chops contain, for example, 26 grams of protein per 100 grams, with just over 6 grams of fat. In addition, pork chops are cheap at about 3 euros per pound.

10 - turkey minced meat

Turkey is popular in this country mainly as cold cuts, but also an increase in the presence in the meat counter is observed. Accordingly, turkey minced meat, like the cold cuts, is an excellent source of protein, which also contains relatively little fat. Half a kilogram contains 84 grams of protein and costs at the fresh food counter usually no more than 3 euros.

11 - sirloin steak

Admittedly, there is hardly anything better than a juicy steak that not only tastes excellent, but also represents an excellent source of protein. You can even indulge in this luxury if you do not want to spend a lot of money, because beef sirloin steak is already available for 4 to 5 euros per pound and will give you a good 92 grams of protein.

12 - turkey breast

Just like chicken breast, fresh turkey breast is also a good and cheap source of protein, with turkey being primarily distinguished from chicken by a marginally higher fat content. On average, turkey breast fillet is slightly more expensive than chicken at just over $ 4 a pound, but that should not keep you from adding a little variety to your diet.

13 - Salmon fillet from the tin

In addition to tuna, canned salmon fillet is also very popular as a high-quality source of protein, which also provides a large amount of valuable omega-3 fatty acids. A jar with a content of 200 grams contains 40 grams of protein, 4 grams of fat and costs in the supermarket only about 3 euros.

14 - soybeans

Admittedly, the majority of this listing is quite meaty or fish-heavy, which does not mean that there are not high-quality vegetable protein sources that are also cheap to have. The example predestined in this context is the soybean. Soybeans contain per 100 grams 33 grams of protein, 18 grams of fat and 27 grams of carbohydrates, so they can go through as a complete universal food. However, soybeans are not necessarily widely available, so you usually have to resort to well-stocked stores or the Internet as a source of supply. 20 to 25 grams of protein from soybeans cost on average usually less than one euro.

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