Cheap Sources of Protein (Which Are Not Meat)


The article is a continuation of my previous where I described why including minimum 25-35% of proteins to your diet is necessary for your health as well as described the best sources of protein for vegetarians.

As some of previously listed can come across as hard to find or expensive, in that part I would like to focus on cheap, easy to get and prepare foods which are also excellent fiber sources.



(6g per egg)

Hard-boiled with your favorite topping, omelets, quiche, scrambled, poached; one a side, or on a top of your salad. Cooking with eggs can brings fast meal to a whole new level.


(11g per 100g)

Low-fat cottage cheese is often recommended on diet programs because it provides plenty of protein, without a lot of fat and calories. When paired with fresh fruit it provides a balanced meal of protein and carbohydrates.

Egg is literally a chicken period. Cheese usually came from exactly the same industry where meat is being produced. I know that for some it can be a problem, so if you want, continue reading about cheap sources of proteins which are 100% vegan.


(13,1g per 100g)

Lentils are full of proteins and rich in important minerals like iron, magnesium and potassium. They are cholesterol free and low in fat and sodium.

No matter which one you choose, the red, green or black lentils, they make a perfect choice from health and economical point of view.  Lentils are cheap, easy to cook and can be stored long time, so you can always have them in your kitchen.

They can work as a side dish, be mashed up or serve as a great trick to thickening a soup. If you want to get a bit more creative, you can mixed cooked lentils with egg, chopped onions and a bit of flour and shaped into veggie burgers.


(9g per 100g)

Black beans have been gaining in popularity over the years as a healthy side dish, but vegetarians and vegans have known just what a great source of protein they are for quite some time.

CHICKPEAS (hummus)

(9g per 100g)

Not just for hummus, a 1/2 cup of chickpeas will also give you a nice dose of protein (6-8 grams depending on the brand). You can also use hummus, though note that it’s not as high in servings as chickpeas since it contains other ingredients. Try incorporating chickpeas into meals more often when you can … here are some tasty ideas to start!


(2,8 g per 100g)

Looking for fat-free protein gains? You might want to check out the green veggie that looks like a miniature tree. Often thought of as simply a side dish to accompany beef or chicken, one cup of chopped broccoli has 2.6 grams of protein all on its own. And unlike your standard animal-based protein, a cup of these green florets also packs over 100 percent of your daily need for vitamins C and K.


(21g per 100g)

Sunflower seeds pack in the protein in a small package, and they’ll help boost your daily intake of protein in no time flat. A handful of sunflower seeds can be taken with you anywhere, so use them as a way to hold you over between meals. s is on a salad, as they add a nutty flavor without being overpowering.


(5.2 grams per ounce (roasted)

Once you’ve ground that gourd into a delicious pie, you might find yourself wondering what to do with the seeds. Roasting them provides a good snack alternative to chips, but did you know that just one ounce provides more than 5 grams of protein, more than half of the protein found in an egg?

In addition to being a plant-based protein bomb, diets rich in pumpkin seeds have been associated with lower levels of gastric, breast, lung, and colorectal cancer. Pumpkin seeds are also rich in antioxidants, which can help reduce oxidative stress and inflammation.

Facing a sleepless night? The L-tryptophan in pumpkin seeds has been suggested to encourage a good night’s sleep.



(3.4g Protein )

Apricots rock the number one spot on our list, but they have to be the dried variety, as fresh apricots don’t yield the same amount of protein. You’ll find that with most dried fruit their values are concentrated, but so is the sugar content, Chop up dried apricots and put them on your cereal or bake them into a high-protein cookie.


(2.4g Protein)

Dates are a very good source of protein, and along with others in the top 5 on our list it will provide you with roughly 5% of what you need for the day. Not too much compared to big protein foods like chicken, but when used along with other fruits and vegetables it can add up. Dates are a portable snack that you can take with you and eat while on the go. They are often used in baking for their chewiness and natural sweetness.


(2.6g Protein)

When you eat guava you’ll be getting lycopene, the antioxidant in tomatoes that earns tomatoes the reputation for being so healthy. Guavas actually contain more lycopene ounce for ounce than tomatoes, and lycopene has shown consistent results as being an anti-cancer antioxidant.




(2g per 100g)

Currants are loaded with fiber, and will help you meet your fiber needs. It’s important to consider fiber along with protein because many high-protein foods contain little to no fiber. Eating a food like currants that is a source of protein as well as fiber is a great way to supplement your protein intake and help your digestive system function.


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