25 August 2025

It’s a bit annoying to me as a grammar geek that the sections of USDA’s My Plate [guide for healthy eating] are all foods except the purple one. Protein is not a food, but rather a macronutrient. And it’s found in all the other food categories on the plate. But it’s so important to our well-being that the USDA felt it important enough - and I agree - to create a separate category of high-protein foods. They’re so varied that you can’t necessarily combine them in any other way. Adequate protein in our diet supports major bodily functions, but for many, it seems the most expensive part of the plate.

Why do we need it and how much do we need?
Amino acids from protein are super important for maintaining (and increasing) muscle mass. Protein also plays a role in bone health, energy and your immune system. Important hormones are derived from amino acids, and proteins can even impact gut health, so you could say they dictate much of how our body functions. Additionally, protein provides a satiety factor that helps keep us full, so it can be useful in weight management. And protein is found in most of the foods we eat. So…the best way to get adequate protein is through a varied and well-balanced diet.

For most people, one gram protein per kilogram body weight (the RDA is 0.8g/kg) is more than adequate for all the jobs that protein does in our bodies. A kg is 2.2 lbs so that’s roughly 0.5 g per pound of body weight. If you work out a lot, are a growing teen or are older, you may need a little more. I’m fairly certain (hopeful?) that the people recommending 1g protein per pound of body weight just got their units mixed up.

Regardless, we eat food, and we don’t usually measure food by its chemical makeup (and in the US, we use ounces, not grams anyway), so I appreciate the protein guidelines from the Academy of Nutrition & Dietetics (How much protein should I eat?), who suggest 5-6 “ounce equivalent” servings of protein foods per day for most consumers.

One disclaimer: I believe that the ounce-equivalent for beans and lentils should be 1/2 cup, not the 1/4 cup they suggest. This keeps its protein content on par with other listed sources - I think it’s highly unlikely that consumers will overeat legumes, so providing a higher goal (with more fiber!) can only be a good thing.

My top 5 affordable protein options

The most expensive item on your shopping list is usually the meat. That's one reason I recommend making use of plant based protein sources (bonus reasons include personal and planetary health, and it's better for the animals).

My top choice is tofu - at $2-4 for a package containing up to 70g protein (my favorite is Trader Joe's High Protein Organic Super Firm), it's a nutritional bargain. The great thing about tofu is its versatility. It can be grated, crumbled, cubed, roasted, air fried, or blended (whipped tofu is one of my favorite breakfast toppings and I make a different version of it every week). If you don’t like tofu yet, try it another way - ask me for suggestions.

Beans and lentils are another great protein option. The cheapest way to purchase is dried (not such a challenge to prepare these days, especially if you have an instant pot), but canned beans can be found for a little more than a dollar. That's pretty good for three protein servings as the base of a meal. I also sometimes make chickpea brownies, and get some protein in my delicious dessert!

A surprisingly easy way to add protein to almost anything is with the use of nutritional yeast. The great thing about nutritional yeast is it tastes sort of cheesy, even though it’s non-dairy and contains very little sodium. You can add it freely to a variety of foods, from baked potatoes and roasted vegetables to biscuits and popcorn. One tablespoon of the flaky yellow powder has 2g protein, which adds up! It's sold at most supermarkets, but you can save money by purchasing in bulk online.

Unpopular opinion: gluten is a great source of protein! There's no need to buy expensive "meat alternatives" when it's so easy to make your own with gluten flour (sometimes called vital wheat gluten). The protein found in wheat gives a meaty texture to foods, and can be used to make plant based sausages, burgers and chick'n cutlets. A $10 bag of this contains a whopping 437 grams of protein (19 servings, or 54 ounce equivalents). Using your own gluten flour means you can add the flavors and other vegetables you like to make it your own. Search recipes on the internet or reach out for my personal recipe suggestions and/or private cooking class.

One product I rely on for easy high protein meals is the black bean pasta from Explore Cuisine (unfortunately, this is NOT a paid endorsement). They also make an Edamame and Mung Bean Fettuccini. At first glance, it seems expensive for pasta ($5-6/box). But when you consider that each serving has over 40 grams of protein (that's less than $1.50/serving), and compare it to steak, that's a real bargain!

So are we protein deficient?

Generally speaking, if you are consuming a variety of whole foods, it is highly unlikely you won’t get enough protein unless you fail to consume enough calories. The RDA is designed to meet the needs of 97.5% of healthy individuals. As a percentage of calories, it translates to about 10% of calories. Even if you ate nothing but potatoes (not that I recommend that!), you would still be getting the 10%.

Protein is as important as all the other food groups. I’d love to hear how you are incorporating plant based protein options into your diet, vegan, omnivorous or other!

What are your go-to protein sources?