The cost of eggs has skyrocketed over the past year, and gymgoers are feeling the burn in their budgets. The once affordable staple for gains has more than doubled in price in recent years.
Sure, Peloton stars can still afford to slurp egg whites every morning — but for the rest of us, how on earth are we supposed to get enough protein and not go broke?
"If I have a busy day and want to feel full, I'll have eggs for breakfast. Now, I wince — but I still buy them," Nancy Clark, a registered sports dietitian and author, told Business Insider. "Eggs are indeed nutrient-dense, and they're highly satiating."
But fear not. Some of the best and cheapest sources of protein are still readily available at your local grocery store.
To be sure, the combo of protein, fat, and nutrients in eggs is a tough act to match.
Two large eggs contain about 12 grams of protein and 150 calories.
"Optimally, you want to have protein at every meal," Clark said, ideally 20 to 30 grams per sitting.
But you can expand your protein roster with alternatives such as legumes, seeds, and low-fat dairy as the foundation of healthy, satisfying meals that won't break the bank.
1. Beans are rich in protein and fiber
One of the biggest contenders for affordable, versatile protein is the humble bean.
Dietitians call them a longevity superfood because beans offer benefits beyond just protein, packing a dose of fiber, which curbs cravings and nurtures heart health. Nutrients such as magnesium and folate in beans support healthy muscles.
They're also cheap (less than $2 a pound), widely available, and shelf-stable (both canned and dried are healthy), and they go well in a variety of recipes from soups and sides to main courses and even desserts.
1 cup of beans contains about 15 grams of protein and 230 calories.
Clark recommends adding chickpeas to a salad for lunch.
The classic combination of beans with rice offers a range of amino acids, building blocks of protein, to fuel muscle recovery, and carbs for energy and muscle growth, making for a perfect after-gym dinner.
2. Nuts and seeds are packed with vitamins
Bulk buying almonds, walnuts, peanuts, or cashews and flax, chia, pumpkin, or hemp seeds can help expand the protein options in your pantry.
A ¼ cup of almonds contains about 7 grams of protein and 170 calories. A ¼ cup of pumpkin seeds contains 10 grams protein and 160 calories.
Seeds can replace eggs in more ways than just providing protein, as flax and chia seeds can act as binding agents in baked goods such as muffins or homemade energy bars.
Chia seed pudding is a filling, high-protein breakfast you can customize with your favorite fruits for a dose of healthy fats and anti-inflammatory nutrients to start the day.
Nuts and seeds are also great sources of nutrients such as zinc and magnesium.
Clark recommends using almonds and the like to help round out breakfasts like oatmeal or a yogurt parfait and make them more filling. They can also make a good replacement for hard-boiled eggs as a snack to get a good dose of protein between meals.
"Try nuts instead of eggs for snacks if you're budget-conscious," she said.
3. High-protein yogurt and cheese
Enterprising omnivores can still get a protein fix from foods such as yogurt and cheese.
"Dairy is an excellent source of high-quality protein," Clark said.
Low-fat Greek yogurt and cottage cheese both offer a high ratio of protein to calories.
The probiotics in fermented dairy such as yogurt also offer a boost to your gut health, thanks to beneficial bacteria.
1 cup of plain, non-fat Greek yogurt contains 23 grams of protein and 134 calories. 1 ounce of Parmesan cheese contains about 10 grams of protein and 112 calories.
Hard cheeses are also surprisingly protein-dense, with varieties such as Parmesan and Swiss offering a solid nutritional boost to meals like pasta or sandwiches.
4. Whole grains have protein and essential minerals
Another pantry staple with a surprising bit of extra protein: whole grains, which Clark said can add up to help you hit your daily protein target.
High-protein grains include oats, buckwheat, farro, and quinoa (technically a seed, but cooked as a grain).
1 cup of quinoa contains about 8 grams of protein and 222 calories. 1 cup of oats contains about 6 grams protein and 166 calories.
Cooked alongside other protein sources such as dairy and legumes, they offer a well-rounded meal with fiber for satiety and nutrients like iron and magnesium.
Eat the rainbow to get other nutrients eggs provide
The challenge of replacing eggs in your diet is that they offer much more than just protein, Clark said. Eggs provide a little bit of a lot of important vitamins and minerals such as vitamin A, B vitamins, magnesium, zinc, and calcium.
The trick to balancing out those benefits is a strategy sometimes called "eating the rainbow," opting for a diversity of food sources that correspond with different nutrients based on different hues.
"Eggs are colorful, so match those colors and eat colorfully," Clark said. Here's how:
- White produce such as onions, bananas, and potatoes provide nutrients like B vitamins, potassium, and magnesium.
- To match the bright yellow and orange hue of egg yolks, reach for squash and carrots to get folate and vitamin A.
- Eggs also provide nutrients such as choline and vitamin D, which people are more likely to be deficient in. Produce such as mushrooms and broccoli are good sources of those nutrients to try instead.
