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5 Easy Sources of Plant-Based Protein - Budget Bytes

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like beans and lentils, whole grains are very inexpensive and shelf stable, making them a budget powerhouse ingredient. In addition to protein, nuts and seeds provide plenty of fiber, healthy fats, and minerals. I’ve used it to make corn muffins, waffles, pancakes, chocolate chip cookies, granola bars, fritters, and “socca” (flatbread).

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Examples of Soy Product Protein Contents: Whole Grains Most people think of grains as a “carb” but when you consume them in whole form, they can provide a significant amount of protein as well. like beans and lentils, whole grains are very inexpensive and shelf stable, making them a budget powerhouse ingredient. Build your meals on a base of whole grains and you’ll have a very filling meal that costs just pennies. Brown rice is a common whole grain, but you should also consider branching out to other grains like quinoa (technically a seed, but cooked and used like a grain), farro, and bulgur (cracked wheat). And of course there is the always versatile oat! Examples of Whole grain Protein Contents: Quick Oats (1 cup cooked) – six grams oat Bran (1 cup cooked) – seven grams Bulgur (1 cup cooked) – 5.5 grams Brown Rice (1 cup cooked) – 5.5 grams Quinoa (1 cup cooked) – 8 grams Vegetables Vegetables are usually the last place people expect to find significant amounts of protein, but some vegetables contain a surprising amount! Add fresh or frozen vegetables to your pastas, salads, soups, casseroles, and more. I keep frozen vegetables on hand at all times to add to whatever I might be cooking for a quick nutrient boost. here are some vegetables that you can add to your plate to help to your daily protein intake: Nuts and Seeds Nuts and seeds are a concentrated source of plant-based protein, but they are also one of the most expensive. Luckily they’re fairly shelf stable, and can often be kept in the freezer for even longer periods. In addition to protein, nuts and seeds provide plenty of fiber, healthy fats, and minerals. Whether you’re using nut butters or whole nuts and seeds, adding just a tablespoon or two to your meals each day can go a long way. This is so helpful! I wanted to start crafting a meal replacement/protein smoothie that isn’t reliant on protein powder since all the reasonably priced protein powder is dairy-based and all the plant-based protein powder is ridiculously expensive! Who can fit protein powder into their super-tight food budget right?? While it of course fits into the bean category, I’d like to give a special shout-out to chickpea flour (besan). It’s an easy way to work extra protein into foods you already eat. I’ve used it to make corn muffins, waffles, pancakes, chocolate chip cookies, granola bars, fritters, and “socca” (flatbread). I have some gluten-free family members so it definitely helps me cook for them! I get it in the Indian section at my international grocery store where it’s very cheap, but I’ve seen it elsewhere too. I’ve also heard you can make it from dried chickpeas, but I haven’t had to try! You should really try out seitan. You can make your own in the slow cooker for cheap and then freeze it for later. It’s made from vital wheat gluten and I think most people also use nutritional yeast and soy sauce. not sure if you have watched Ellen Degeneres comedy special on Netflix. She has a bit about people always asking vegans where they get their protein. She questioned why no one asked meat eaters where they get their riboflavin. This post just made me think of that. Hahahah yes, I saw that! so funny. :) Someone else made an even better analogy. We should all be asking non-vegetarians where they are getting their fiber! It’s HARD to get all the fiber we’re supposed to be eating.
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5 Easy Sources of Plant-Based Protein - Budget Bytes
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