Delicious, Nutritious, and Cheap Ways to Boost Protein

BEANS

Beans are an affordable source of protein, fiber, iron, and vitamins. There are many health benefits linked with increased bean consumption, including decreased cancer risk, improved heart health, and better gut health. Beans are also known to help stabilize blood sugar levels and increase the feeling of fullness and satisfaction. There are many types of beans, making the possibilities endless in how you can cook with them.

Here are a few easy and nutritious recipes from Camilla Brand.

• New Orleans Style Vegan Red Beans and Rice

• Southwestern Pinto Bean Soup

• Crispy Cinnamon Garbanzo Beans

• Instant Pot White Bean Chili

EGGS 

Eggs provide 6 grams of protein and 13 essential vitamins and minerals. They are rich in selenium, vitamins D, B6, B12, and minerals such as zinc, iron, and copper. While the yolk of the egg contains more calories and fat than the whites, it is also where you find the most nutrition. The egg yolk is rich in the fat-soluble vitamins A, D, E and K, lecithin and choline.

If you've gotten bored with the same old meal of eggs and toast, check out these recipes from Egglands Best.

• Sweet Potato Hash and Eggs

• Healing Breakfast Soup

• Baked Egg Dippers 

• Chinese Cauliflower Fried Rice Casserole

CANNED TUNA

A convenient and economical way to boost your consumption of heart-healthy fish, canned tuna is a good source of protein, omega-3 fatty acids, selenium, and Vitamin D.
While there are many health perks of canned tuna, be cautious of the sodium, especially if your health requires you to limit your sodium intake. Avoid flavored and spiced tuna varieties, as these will be higher in sodium and sugar. Finally, due to the mercury content of canned tuna, it should not be eaten daily. Skipjack or "light tuna" is the lowest in mercury so choose these over albacore most often. To learn more about the mercury in fish, visit EPA's Guidelines for Eating Fish that Contain Mercury.

These recipes are from Wild Planet Foods.

• Mini Tuna Sweet Potato Cakes

• Quinoa Mac and Tuna

• Wild Planet Sweet Potato Toast

• Classic Tuna Salad (made with Greek Yogurt)

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