Consuming high quality protein is a key element both in the life of the athlete and in the nutritional process of any human being.
However, we know that the price of lean meat, processed proteins such as Whey Protein, fish and even some seafood can be really expensive for your monthly budget. Maybe you are one of those who have a low budget to buy food, or you just want to save some money without reducing the quality of protein you consume.
Therefore, we offer you a plan to eat high-quality protein with a low budget , designed to optimize your nutrition and well-being.
How To Eat High-Quality Protein With Little Money
1. Measure your proportions
Both lean meat and fish are criticized daily for studies regarding their negative effects on people’s health. In the case of fish, for example, its consumption is highly questioned due to the amount of pollutants and bacteria it may contain. On the other hand, meat has been constantly linked to the risk of long-term cancer or cardiovascular diseases.
Despite these appreciations, the consumption of these foods is essential for the body, which is why the portions that are consumed must be regulated. For example, to ingest high-quality protein the following amounts of each food are recommended:
- In the case of fish, it is recommended to consume about 170 grams to obtain 32 grams. of high quality protein.
- Meat, for its part, contains about 25 grams of high-quality protein for every 120 grams. portion consumed.
In this way, reducing portions not only improves health, but we can also eat well on a tight budget.
2. Combine animal protein with vegetable protein
It is no secret to anyone that vegetable protein is becoming one of the great economic alternatives when it comes to adjusting the budget. Many times these are left aside and are inconsiderate, forgetting the amount of macronutrients they can contain.
Some of the most interesting plant-based proteins can be soy meat, quinoa, walnuts, spinach, and chia. In some cases they are not naturally proteins of vegetable origin, for example beans are considered as complex carbohydrates with high protein content; however, they are an excellent alternative to combine with protein of animal origin.
We know that each serving of food should consume approximately 25-30 grams of protein , so we can distribute this amount as follows:
- 20 gr of protein in foods of animal origin (100 grams of chicken breast)
- 10 grams of protein in plant-based foods.
Thus, you will not only get a balanced meal, you will also reduce your expenses significantly.
3. Take advantage of the seasons of each food
It seems a bit simple, but this fact makes a difference in all aspects, since during the year there are times when certain types of food abound depending on the season in which it is found.
For example, there are times of the year when sardines are sold at a low price due to the quantity produced. Do not stop taking advantage of these opportunities and invest in it, you will see that it is a great investment according to the quantity-price relationship, for which it also translates into great savings for your economy.
Another recommendation is to make shopping lists, it sounds tedious but it will help you make an adequate meal plan throughout the year. Choose according to the season and the month the protein that you will use the most, then measure the results to evaluate if it is necessary to make a change in your diet.
4. Buy from farms
Without a doubt, this practice may sound a bit strange but it never hurts. It is not the same to buy in the place where it is produced (farms) than to buy in the last link of the food web chain (the supermarket).
In addition to being 40% to 60% cheaper to buy from the farm, it is also a healthy practice since most foods are not processed and come naturally.
In this way, a 20-minute trip to the outskirts of the city can mean a significant financial alternative to your diet. Buy enough quantities and store in the freezer, this will also avoid queues in supermarkets.
5. Buy dry and / or canned food
Before there were no refrigerators and freezers like today, so people had to practice techniques such as canning and drying food, which by the way are still used frequently.
Fresh foods tend to be more expensive than dry or canned foods, which is why it is a very viable alternative to alternate the use of these. Use some canned fish in your diet, such as sardines, salmon or tuna, which in addition to being healthy and of excellent flavor, will provide your diet with high quality protein at an affordable price .
Conclution
Small decisions will bring big results. It is important to take care of yourself physically and financially, which is why it is vital to carry out a budget planning for food , balancing consumption and type of food.
Reference
- Halpern, M. “A Plan for Eating High-Quality Protein on a Low Budget.” For Breakingmuscle [Revised September 2016]
