9 cheap sources of quality protein

You don't have to be a nutritionist to know that protein is an indispensable part of our daily diet. Protein helps with weight loss and especially with building muscle mass. Strength-training individuals therefore understandably need to take in large amounts of protein, which often brings with it certain complications.

Preparing a meal of the best quality beef after every workout is not easy, both in terms of time and especially financially. So what foods should I choose when I'm looking for a balance between low cost and quality protein? Below, we've selected the best foods that will save you time and money, but richly complement the protein in your diet.

1. Eggs

• 12g protein per 100g
• per piece (Tesco)

We've already mentioned eggs in several diet-related articles. The reason is very simple - you'd be hard pressed to find a more nutritious food in nature. Eggs are literally packed with a huge amount of vitamins and minerals. The most important of the vitamins is vitamin D. Of all the most commonly consumed foods in the Czech Republic, eggs are the richest source of it. It is also important to consume the yolk, which contains most of the nutrients in the egg.

According to scientific studies eggs help with the absorption of vitamins in the body. Men will appreciate that due to the amount of healthy cholesterol, eggs are beneficial for testosterone production. The bottom line is that this is a natural vitamin bomb that should definitely have a place in everyone's diet. How you choose to prepare your eggs is up to you, but if you don't mind their taste, you can add them to a vegetable salad, for example, where their taste is lost.

OUR TIP: How much protein to take in a day?

2. Lentils

• 26g protein per 100g
• /500g

Most people gave up on lentils after they first tasted them in the school canteen, and it's no wonder. It's really a shame that school food has discouraged us from this legume since we were young. Lentils have great nutritional values and are an excellent source of vegetable protein. It is particularly rich in fibre and iron, which is more abundant in lentils than in meat or eggs, for example. Fibre promotes intestinal peristalsis, so it helps with constipation and diarrhoea. In addition, fibre binds cholesterol in the intestines and then helps to excrete it, thus reducing its levels in the body. The iron content is important for the prevention of anaemia. Increased iron intake is important for pregnant women and for anyone who is exposed to increased physical exertion.

Pregnant women should also include lentils in their diet because of their folic acid content, which helps protect the fetus from developmental defects. Despite the fact that lentils contain almost no fat, they are a very good source of energy. In addition, its glucose molecules are released slowly in the intestines and this causes energy to be released continuously. If you decide to prepare lentils at home, you certainly don't have to limit yourself to the classic sour lentils. Of course, you can serve it as a side dish, but it's also great with pasta or as part of a salad, for example.

3. Greek yoghurt

• 10g protein/100g
• for 140g Milko

Compared to plain white yoghurt, Greek yoghurt contains double the amount of protein. During the production of Greek yoghurt, excess water and whey are filtered out. This is why Greek yogurt is thicker, has less sugar and more protein. The average Greek yogurt contains about 20% of your daily calcium intake, which is necessary for proper bone and tooth growth.

If you choose the unflavored version, it will help you keep your calorie intake low, which is especially appreciated by people on a diet. Moreover, thanks to its neutral taste, you can eat it on its own, add some fruit or nuts to it, or make a smoothie with it, for example. Greek yoghurt is a great snack, but it can also be prepared as a hearty breakfast.

4. Peanut butter

• 25g protein per 100g
• per kilo

Just a few years ago, you would have had a hard time finding this American delicacy in the store. Today, this phenomenon has spread to us and is still gaining popularity. It is talked about not only in connection with its great taste, but also because of its nutritional properties. Peanut butter contains a large number of calories, but this does not automatically mean that it is unhealthy. It contains B vitamins and vitamin E, potassium, calcium, iron, magnesium, zinc and above all a large amount of healthy vegetable fats.

Scientific studies have shown that people who regularly include peanuts in their diet are less prone to cardiovascular disease. If you're intrigued by peanut butter, you don't have to limit yourself to it, but you can try other options as well. In our rankings you'll find the best nut butters made from both peanuts and other types of nuts.

5. Cottage cheese

• 12g protein per 100g
• per 250g

For a long time cottage cheese was considered the best food for athletes. Recently, however, a wave of criticism has descended on it because it is allegedly difficult for the body to digest. What is the truth? The truth is that cottage cheese is formed by the precipitation of casein. Our bodies digest this milk protein more slowly than other proteins. But digestion time is not related to its difficulty. On the contrary, cottage cheese is digested better than proteins from meat and fish. In addition to its excellent digestibility, cottage cheese is a great source of minerals. The most important is of course calcium, but magnesium, potassium, manganese, zinc, copper and selenium also play an important role. These minerals are absorbed very well from cottage cheese thanks to lactose.

Another advantage of cottage cheese is its vitamin B2 content, which is deficient in most people. Thanks to its slow digestion , cottage cheese can fill you up for a long time, which is why it is often recommended to eat it in the evening before bed. It is suitable for both cold and hot cuisine, as the heat treatment does not destroy its nutritional values. It can be made sweet or savoury, so you can enjoy it in combination with fruit and nuts, or make a homemade curd spread with chives.

6. Cottage

• 11g protein per 100g
• per 150g

This cheese is an absolute classic among athletes. It is made from skimmed milk by adding special dairy cultures. At the end of this process, a cheese with a very specific lumpy consistency is created. One of its biggest advantages is its low calorie content, which is why it is very popular among athletes who are on a diet. Thanks to its high protein content, it is filling for a long time and helps to suppress sweet cravings. This again is especially appreciated by people on a diet.

Like other dairy products, it is rich in calcium and, like cottage cheese, is very digestible. However, unlike cottage cheese, it does not contain as much sodium, so frequent consumption does not put a strain on the kidneys. There are many interesting recipes that can be made with cottage cheese in the kitchen. It can be added to vegetable or fruit salads, mixed with nuts or used to make a tasty dressing.

7. Tuna

• 20g protein per 100g
• for 185g

Worldwide, this is one of the most consumed fish. In the Czech Republic we encounter mostly canned versions. But if you are looking for a quality source of protein at a reasonable price, you should definitely reach for it. Tuna is rich in magnesium, zinc, selenium, phosphorus, iron, potassium, iodine, vitamins A, D and B and a number of antioxidants. Unlike most other canned foods, tuna does not lose its nutritional properties.

It even has several advantages over the fresh version. For canned tuna, the meat is selected from smaller fish that contain less fat. In addition, these fish are cooked in salted water, so their fat content is further reduced. For this reason, however, canned tuna is lower in omega-3 fatty acids. The disadvantage of canned tuna is its relatively high mercury content. For this reason, it is again preferable to choose the canned version, as the small fish from which it is madeare much lower in mercury than, for example, tuna steaks made from larger pieces. In spite of this, it is recommended to include tuna in the diet no more than twice a week.

8. Protein

• 23g protein per serving
• per serving

Protein is an essential supplement for every gym goer. It is the best dietary supplement for athletes of all disciplines because it provides the body with plenty of high quality and easily digestible protein. The indisputable advantage of protein is its time-saving and simple preparation.

The price of some proteins can climb to quite high amounts, but it is not difficult to find a quality protein at an affordable price. For an overview of the best proteins on the market, see our comparisonfor which we have tested dozens of proteins and selected the best ones. And if you're still stuck for choice, our articleto answer all your questions.

9. Oatmeal

• 13g protein per 100g
• for 500g

Oatmeal is one of the most popular foods among athletes. They are easily digestible, contain a lot of minerals, vitamins, antioxidants and fibre, which helps maintain stable blood sugar levels and regulate cholesterol levels. In addition to calcium, phosphorus, potassium and zinc, oatmeal also contains a lot of unsaturated fatty acids. They provide plenty of fuel before physically demanding exercise, so they are also suitable as a pre-workout meal or breakfast.

The positive thing about eating oatmeal for breakfast is its ability to absorb water and thus induce a feeling of fullness for a long time. There are countless ways to prepare them. Last but not least, they have a relatively high amount of protein, specifically 13g per 100g. They can be made into porridge, pancakes, biscuits, soups or cakes.

That's all for today's article. If you have any questions, feel free to share them with us in the comments.

Other articles we recommend for you:

• 16 best low carb foods
• 7 quality sources of complex carbohydrates
• 9 tips for fitness snacks for school/work (packed with protein)

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