An integral component of every cell in the body, protein is required in large amounts as it’s needed for numerous functions from building and repairing muscles to making enzymes, hormones, and other body chemicals.
The current daily value (%DV) for protein is 50 grammes per day and is a target meant for most people.
Here are a few affordable non-meat protein sources to help keep your protein intake on track:
Beans and legumes high in protein include: soybeans, lentils, split peas, pinto beans, kidney beans, black beans, navy beans, and limas.
Beans and legumes are also a good source of fibre, iron, and potassium. Most beans provide between 29-36 percent of the DV for protein per cup cooked.
Nuts & Seeds
Nuts and seeds are an excellent source of protein, especially for vegetarians and vegans. Nuts and seeds such as almonds, sunflower seeds and flax seeds, offer heart-healthy omega-3 fatty acids, vitamins, and minerals. For every one-ounce serving, almonds and sunflower seeds provide around 6.4 grammes protein.
Just one cup of lentils has 18 grammes of protein. These peas are high in fibre, and complex carbohydrates, but low in fat and calories. The high protein content make lentils a perfect option for those looking to boost their protein intake.
Boiled eggs are a lean protein source, giving you at least six grammes of protein with each whole egg. Hard-boiled eggs contain other nutrients, including vitamin D, zinc, calcium and all of the B vitamins. A maximum of two eggs a day is sufficient for the average adult.
A typical six-ounce serving of Greek yoghurt contains as much as 20 grammes of protein. Greek yoghurt is also filled with probiotics - beneficial gut bacteria. The added protein in Greek yoghurt makes it a great snack which helps keep you fuller longer.
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