8 Ways to Sneak More Protein Into Your Diet without Breaking the Bank!

As many of you already know, protein is a vital food group that is important for you in your daily diets. It's primary function is that they are the building blocks for bones, muscles, cartilage, skin and blood. They are also building blocks for enzymes, hormones and vitamins. Your body uses protein to build and repair tissue.

So now with some of the rise in cost of our protein products and also some people trying to decrease their consumption of animal products, what are ways in which we can still get our protein that we need without the regular chicken that we're used to?

Here are 8 foods that you can add for protein and also be nice to your wallet!

1. Rye Berries
The collard greens of whole grains, rye seeds can be tough to cook with, but are loaded with additional nutrients, including magnesium, iron and fiber. Historically regarded as the "poverty grain" for their durability on poorer soils, rye berries don't taste like rye bread. The flavor actually comes from caraway seeds. This alone isn't a complete source of protein, but add it to item #2!


2. Lentils
Exceeded in protein among all legumes by only soybeans and hemp, lentils are also high in folate and fiber. Red lentils boast the shortest cooking time of the bean's six varieties.


3. Peas
As high in protein as any vegetables (8 grams per cup), green peas are also rich in vitamins B1, B6 and K, phosphorus and dietary fiber.

4. Eggs
No surprise! and it doesn't cost much! one carton yields 72 total grams of protein, though per egg amount drops to 3.6 grams when separated. Hormone and antibiotic free organic eggs typically run about a third more, but are still a healthier protein bargain.

5. Parmesan Cheese
Low-moisture hard cheeses are customarily high in protein, and Parmesan is the highest. Nearly 40% of its total composition is protein though almost another 20% is saturated fat. Still, you can shake several servings over salad or pasta to boost the protein content of a meal!

6. Light Tuna
Less expensive than other meat substitutes such as tofu, tempeh and seitan, but canned tuna is an exception. Lower in mercury than solid tuna, light tuna is generally not recommended more than once a week.

7. Fage 2% Plain Greek Yogurt
Greek yogurt is notoriously high in protein. You can enjoy it on its own or substitute it for mayonnaise, sour cream or cream-based sauces.

8. 1% Cottage Cheese
Not only is it a powerhouse of a protein, but it provides roughly 15% of the daily recommended intake of calcium, and half of the DRIs of vitamin B12 and phosphorus.