Affordable ways to boost protein intake

• High-protein diets can be achieved affordably with smart food choices
• Soya chunks offer 52g of protein per 100g at a very low cost
• Use lentils, eggs, curd and peanuts to meet daily protein needs

The belief that a high-protein diet is expensive is a common myth. With smart choices, you can easily meet your protein needs without stretching your budget. Your kitchen is likely already stocked with some of the most affordable protein powerhouses.

Embrace Plant-Based Powerhouses

The backbone of affordable protein in India comes from plants. Lentils (dals), chickpeas (chana), and kidney beans (rajma) are incredibly cost-effective and nutritious. A 100-gram serving of uncooked moong dal, for instance, provides about 24 grams of protein. Soya chunks are another champion in this category, offering a massive 52 grams of protein per 100 grams at a very low cost, making them one of the most economical protein sources available. Combining legumes with grains, like in the classic dal and roti or rajma and rice, creates a complete protein profile, providing all the essential amino acids your body needs.

The Incredibly Versatile Egg

Often called the gold standard of protein, eggs offer high-quality, highly bioavailable protein at a budget-friendly price. An average egg contains about 6 grams of complete protein. Whether boiled, scrambled (bhurji), or made into a curry, eggs are a simple and powerful way to boost the protein content of any meal. They are perfect for a quick breakfast, a satisfying lunch, or a light dinner, making them a staple for anyone looking to increase their protein intake affordably.

Choose Your Dairy Wisely

Dairy products are an excellent source of protein, especially for vegetarians. Curd (dahi) and milk are among the most affordable protein sources in this category. A bowl of homemade curd can add a good amount of protein to your meal along with gut-friendly probiotics. Paneer, or cottage cheese, is another fantastic option, providing about 18 grams of protein per 100 grams. While store-bought paneer can be moderately priced, making it at home from milk can significantly reduce the cost. It's a versatile ingredient that works well in curries, stir-fries, or as a grilled snack.

Smart Poultry and Fish Picks

For non-vegetarians, chicken is a great source of lean protein. While chicken breast is often recommended, it can be pricier. However, even with breast meat, the cost per gram of protein can be very competitive. Preparing simple, home-cooked chicken dishes like grilled chicken or a basic curry is more economical than eating out. Fish, especially locally available varieties in coastal areas, can also be an affordable protein source packed with healthy omega-3 fatty acids. Quick preparations like pan-searing are both healthy and time-efficient.

Budget-Friendly Protein Snacks

Snacking smart is key to meeting your protein goals without overspending. Instead of packaged snacks, opt for homemade, protein-rich options. Roasted chana (chickpeas) is a cheap, portable, and crunchy snack that is high in protein and fibre. Peanuts, often called the poor man's almond, are another excellent, low-cost option. A handful of roasted peanuts or even peanut butter on a whole-wheat roti can make for a filling and protein-dense snack. Sprouted moong salad is also a fantastic, nutrient-dense option that is easy to prepare at home.