Last Updated on Aug 16, 2025 by Happy Dieter
If you normally eat plenty of meat, you may find it very difficult to adapt to a vegetarian lifestyle. When we don’t eat meat, the lack of nutrients that you would regularly get from poultry, beef, or fish can become apparent. Losing many health benefits and nutrients when we don’t eat meat is a good reason to search for High Protein Low Cost Meat Alternatives. With the right food and a little planning, it is possible to enjoy high-protein food on a budget. Here is a list of low-cost and high-protein foods that are great meat alternatives:
Key Takeaways
- Soy: Contains 30 grams of protein per cup and offers numerous health benefits.
- Spinach: Provides 3 grams of protein per cup and is versatile in cooking.
- Legumes and Beans: Rich in protein and fiber, offering 13-20 grams of protein per cup.
- Yogurt: A daily source of protein and calcium, essential for bone health.
- Almonds: High in protein, fiber, and calcium, making them a great snack.
- Broccoli: Provides 6 grams of protein per cup and is rich in vitamins and minerals.
- Peas: Contains 10 grams of protein per cup, along with essential vitamins and minerals.
High Protein Low-Cost Meat Alternatives
1. Soy
Soy protein is not just very healthy but is also very low in fat and contains phytochemicals like saponins, phytic acid, and isoflavones. These phytochemicals in soybeans help with many health problems, such as reducing heart disease and lowering the risk of cancer and osteoporosis. Soy contains about 30 grams of protein per cup, making it an excellent meat alternative.
2. Spinach
Spinach contains 3 grams of protein per cup. It can be eaten steamed, added to curries, soups, and stews, or even raw in salads. Try not to overcook your spinach, as it will lose its taste and some of its valuable nutrients. To enhance its flavor, lightly steam spinach and season it with a little olive oil and black pepper.
3. Legumes and Beans
Legumes like chickpeas or lentils, and beans such as black beans, runner beans, and broad beans, are great sources of protein. They are filling, contain good amounts of fiber, and are very affordable. A cup of almost any starchy bean contains 13 to 16 grams of protein, with a cup of lentils providing about 20 grams of protein.
4. Yogurt
Natural, bio yogurt is rich in calcium, protein, and live cultures. It can be consumed plain, blended into smoothies, or added to meals like curries and soups. The recommended daily intake of protein is 0.90 grams per kilogram of body weight for an average person. Eating yogurt every day can help you meet your daily recommended protein intake.
5. Almonds
Almonds are rich in protein and calcium. They are a great source of natural fiber and low in carbs. Almonds can be eaten roasted, raw, ground, or added to salads, stews, shakes, and baked goods, making them a great and filling snack. A high-protein snack like a handful of almonds helps curb appetite with minimal calories.
6. Broccoli
Broccoli offers many health benefits, including being high in a range of minerals and vitamins, and is particularly rich in protein. It contains around 6 grams of protein per cup, which is impressive for a vegetable. Try to make broccoli a regular part of your diet to enjoy its benefits.
7. Peas
Peas belong to the legume family and generally provide about 10 grams of protein per cup. Among peas, black-eyed peas contain the highest protein amount at around 10 grams per cup. Besides being high in protein, peas also contain many essential vitamins and minerals, especially folate, thiamine, niacin, zinc, and phosphorus, which are vital for cell development and growth. Frozen peas are versatile cooking ingredients and are widely available year-round.
Conclusion
Switching to a vegetarian lifestyle doesn’t mean sacrificing protein intake or spending a lot of money. By incorporating these High Protein Low Cost Meat Alternatives such as soy, legumes, almonds, and broccoli into your diet, you can maintain a balanced, nutrient-rich diet without breaking the bank. With proper planning and creativity, you can enjoy delicious, high-protein meals that support your health and well-being.
FAQs
Q: How Much Protein Do I Need Daily?
A: The recommended daily intake of protein is approximately 0.90 grams per kilogram of body weight for the average person.
Q: Can I Get Enough Protein Without Eating Meat?
A: Yes, by consuming a variety of plant-based foods like soy, legumes, nuts, and vegetables, you can meet your daily protein requirements.
Q: Are There Any Other Low-Cost Protein Sources?
A: Yes, other low-cost protein sources include tofu, quinoa, chia seeds, and eggs (for those who are not strictly vegetarian).
Q: How Can I Add More Protein to My Diet?
A: You can add more protein to your diet by including high-protein snacks, incorporating legumes and nuts into your meals, and using protein-rich vegetables like broccoli and peas.
