Protein is an essential nutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting overall health. Consuming enough protein is vital for muscle growth, weight management, and maintaining a healthy immune system. Despite its importance, many people struggle to include sufficient protein in their diets, often due to cost concerns. However, it's possible to find high-quality protein sources that are both nutritious and affordable.
Why Is Eating Enough Protein Important?
Eating enough protein is vital for maintaining overall health and supporting muscle gains. Proteins are the building blocks of the body, composed of amino acids necessary for tissue repair, enzyme and hormone production, and immune function. They play a crucial role in metabolism, aiding in nutrient transportation and acting as an energy source when needed. Protein also helps with weight management by promoting satiety and having a higher thermic effect, which boosts metabolism. For muscle gains, protein is indispensable for muscle protein synthesis (MPS), crucial for muscle repair and growth after exercise, and preventing muscle loss, especially during weight loss or ageing. Adequate protein intake enhances performance by supporting faster muscle recovery and reducing soreness and fatigue.
The Recommended Protein Intake
The recommended dietary allowance (RDA) for protein is about 0.8 grams per kilogram of body weight for the average adult, but those aiming for muscle gain may need 1.2 to 2.2 grams per kilogram, depending on activity level and training intensity. For example,
- a 70 kg (154 lb) sedentary adult would need about 56 grams of protein per day (70 kg x 0.8 g/kg).
- a 70 kg endurance athlete might require between 84 to 98 grams of protein per day (70 kg x 1.2-1.4 g/kg).
- A 70 kg strength athlete might aim for 112 to 154 grams of protein per day (70 kg x 1.6-2.2 g/kg)
Protein can be sourced from both animal products like meat, poultry, fish, eggs, and dairy, as well as plant-based options such as beans, lentils, tofu, nuts, seeds, and whole grains. For personalised expert advice on your protein intake and dietary requirements, consider discussing with a personal trainer.
20 Healthy & Budget Protein Sources You Can Easily Find in Australia
Finding budget protein sources doesn't mean compromising on quality. Here are some excellent options that provide high amounts of protein without breaking the bank.
Low-Cost Animal-based Protein Sources
1. Eggs
Protein Content: 13 grams per 100 grams
Average Price: AUD 0.20 per egg
Eggs are a versatile and affordable source of high-quality protein. They contain all the essential amino acids needed for muscle repair and growth. Popular recipes include scrambled eggs, omelettes, and egg salad.
2. Canned Tuna
Protein Content: 23 grams per 100 grams
Average Price: AUD 1.00 per can
Canned tuna is a convenient and low-cost protein option. It's rich in omega-3 fatty acids and can be used in salads, sandwiches, and pasta dishes. Try our tuna & sweet potato patties recipe for inspiration.
3. Greek Yogurt
Protein Content: 10 grams per 100 grams
Average Price: AUD 2.00 per tub
Greek yogurt is an affordable high-protein food that also provides probiotics for gut health. It can be enjoyed on its own, with fruits, or in smoothies.
4. Chicken Breast
Protein Content: 31 grams per 100 grams
Average Price: AUD 10.00 per kilogram
Chicken breast is a lean source of protein that is easy to cook and incorporate into various dishes. It's perfect for grilling, baking, or adding to salads and stir-fries. Get a pack of 500-gram chicken breast mince from Coles and try our tasty chicken patties in air fryer recipe for a healthy and high-protein meal.
5. Cottage Cheese
Protein Content: 11 grams per 100 grams
Average Price: AUD 3.00 per tub
Cottage cheese is a great protein-rich food that can be eaten as a snack or added to recipes like lasagna and pancakes.
6. Whey Protein Powder
Protein Content: 80 grams per 100 grams
Average Price: AUD 30.00 per kilogram
Whey protein powder is a concentrated source of protein that can be easily added to smoothies, shakes, and baked goods.
7. Skimmed Milk
Protein Content: 3.4 grams per 100 grams
Average Price: AUD 1.50 per litre
Skimmed milk is a good source of protein and calcium. It can be consumed on its own or added to cereals, smoothies, and recipes.
8. Pork Loin
Protein Content: 27 grams per 100 grams
Average Price: AUD 12.00 per kilogram
Pork loin is a lean cut of meat that is high in protein. It can be roasted, grilled, or used in stir-fries.
9. Turkey Breast
Protein Content: 29 grams per 100 grams
Average Price: AUD 15.00 per kilogram
Turkey breast is a lean and high-protein meat that is perfect for roasting, grilling, or adding to sandwiches and salads.
10. Tilapia
Protein Content: 26 grams per 100 grams
Average Price: AUD 10.00 per kilogram
Tilapia is a mild-flavoured fish that is rich in protein. It can be baked, grilled, or used in fish tacos and salads.
Incorporating these budget protein sources into your diet can help you meet your nutritional needs without overspending. Whether you prefer animal-based or plant-based proteins, there are plenty of options to choose from that are both high in protein and low in cost.
11. Sardines
Protein Content: 25 grams per 100 grams
Average Price: AUD 2.00 per can
Sardines are a nutrient-dense, high-protein food that is also rich in omega-3 fatty acids. They can be added to salads, pasta, and sandwiches.
Low-Cost Plant Based Protein Sources
1. Lentils
Protein Content: 9 grams per 100 grams
Average Price: AUD 2.00 per kilogram
Lentils are a plant-based protein source that is both nutritious and economical. They can be used in soups, stews, and salads.
2. Black Beans
Protein Content: 21 grams per 100 grams
Average Price: AUD 1.50 per can
Black beans are a versatile and affordable source of plant-based protein. They are perfect for making bean salads, burritos, and veggie burgers.
3. Tofu
Protein Content: 8 grams per 100 grams
Average Price: AUD 3.00 per block
Tofu is an affordable source of plant-based protein that can be used in a variety of dishes, including stir-fries, salads, and soups.
4. Edamame
Protein Content: 11 grams per 100 grams
Average Price: AUD 4.00 per bag
Edamame, or young soybeans, are a nutritious and protein-rich snack that can be boiled and seasoned.
5. Chickpeas
Protein Content: 19 grams per 100 grams
Average Price: AUD 2.00 per can
Chickpeas are a versatile and affordable protein source. They can be used in salads, soups, and to make hummus.
6. Quinoa
Protein Content: 14 grams per 100 grams
Average Price: AUD 5.00 per kilogram
Quinoa is a complete protein that contains all essential amino acids. It can be used as a base for salads, as a side dish, or in breakfast bowls.
7. Peanuts
Protein Content: 26 grams per 100 grams
Average Price: AUD 3.00 per bag
Peanuts are a high-protein snack that can be eaten on their own or added to dishes like stir-fries and salads.
8. Seitan
Protein Content: 75 grams per 100 grams
Average Price: AUD 8.00 per kilogram
Seitan, made from wheat gluten, is a plant-based protein that mimics the texture of meat. It can be used in stir-fries, sandwiches, and stews.
9. Tempeh
Protein Content: 19 grams per 100 grams
Average Price: AUD 6.00 per block
Tempeh is a fermented soy product that is rich in protein and probiotics. It can be grilled, sautéed, or added to salads and sandwiches.
