Protein-Rich Foods: Without Breaking the Bank
If you are training hard regularly and have never tracked your macros, you are probably not getting enough protein. You need somewhere between 1.5 - 2 grams of protein per kg of body weight. If you are bigger with more muscle you may even need a little more. This takes more focus and deliberate eating than most people realize. The good news is with a little pre-planning and tracking your macros for a couple of weeks it’s pretty easy to achieve. One way to do this is to front-load your protein early in the day so you don’t have to try and make up for it in the evening.
Plan your meals for the week. I’m a creature of habit, so I like to eat the same way most days. My breakfast, lunch, and snacks are pretty much the same every day. It’s kinda like the Steve Jobs theory, why waste time figuring out what to wear every day. Simple, makes life easy in my world. 😁
🍗 A few cheap protein options
Eggs: Eggs are an excellent source of protein and can be purchased at a relatively low cost. One egg contains approximately 6 grams of protein.
Canned Tuna: Canned tuna is an affordable and convenient source of protein, with one can containing around 20 grams of protein.
Lentils: Lentils are a good plant-based source of protein and are also budget-friendly. One cup of cooked lentils contains around 18 grams of protein.
Greek yogurt: Greek yogurt is a high-protein dairy product that can be found at a reasonable price. One 6-ounce container of Greek yogurt contains around 17 grams of protein.
Chicken breast: Chicken breast is a lean protein source that is widely available and relatively inexpensive. A 3-ounce serving of cooked chicken breast contains around 26 grams of protein.
Cottage cheese: Cottage cheese is another high-protein dairy product that is relatively low in cost. One cup of cottage cheese contains around 28 grams of protein.
Peanut butter: Peanut butter is an affordable source of plant-based protein, with 2 tablespoons containing around 7 grams of protein.
These options provide good sources of protein while also being budget-friendly. Keep in mind that variety is key for a well-rounded and balanced diet, so try to incorporate different sources of protein into your meals.
Happy training
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