 give you more options and flexibility when creating your budget-friendly meals. Replacing some or all animal proteins with plant proteins can be very cost effective, and has been a valuable strategy for keeping my budget in check over the years.

The nutrient values listed in the examples below are estimates and have been sourced from the USDA Food Composition Databases.

5 Easy Sources of Plant-Based Protein

Beans and Lentils

Beans and lentils are probably the most commonly known source of plant-based protein, and my favorite way to increase the protein content of my food while keeping costs low. Beans and lentils are extremely inexpensive, provide a ton of nutrients like fiber and minerals, and are very shelf stable.

How to Use Beans and Lentils

One of my favorite cost-cutting tricks is to replace half of the ground meat in recipes with either lentils or black beans (see: Sloppy Joe’s Plus, Baked Beef and Black Bean Tacos, Snap Challenge One Pot Chili Pasta). Beans and lentils also make the most hearty and satisfying soups and stews. Some of the least expensive and most loved recipes on this website are bean or lentil based soups. Plus, they also tend to be very easy to make (see: Winter Lentil Vegetable Stew, Slow Cooker Lentil Vegetarian Chili, Smoky Potato and Chickpea Stew). But beans aren’t just for soups and stews. Browse my entire collection of Bean Recipes and Lentil Recipes for more ideas.

Examples of Bean Protein Contents (per 1/2 cup cooked):

Chickpeas – 7 grams

Kidney Beans – 7.5 grams

Brown Lentils – 9 grams

Black Beans – 7.5 grams

Soy

While technically a bean, there are so many different soy based products available on the market that I decided it needed a mention of its own. In addition to the fresh whole bean form (often called edamame), soy beans can be made into tofu, tempeh, soy milk, and more. Soy products are generally less expensive than meat and because their popularity has been booming over the past few decades, they can be found in most major grocery stores. This wide range of products makes it easy to work a little more soy into your meal plan.


give you more options and flexibility when creating your budget - friendly meal. replace some or all animal proteins with plant proteins can be very cost effective, and has been a valuable scheme for keeping my budget in check over the years. 

 The alimentary value listed in the example below are estimates and have been source from the USDA Food Composition Databases. 

 5 Easy Sources of Plant - Based Protein 

 Beans and Lentils 

 Beans and lentils are credibly the most commonly known source of plant - based protein, and my favorite way to increase the protein message of my food while keeping costs low. attic and lentils are extremely inexpensive, provide a short ton of nutrients like fiber and minerals, and are very shelf stable. 

 How to practice Beans and Lentils 

 One of my favorite cost - cutting tricks is to replace half of the flat coat meat in recipes with either lentils or black beans (see: Sloppy Joe ’s Plus, Baked Beef and Black Bean Tacos, Snap Challenge One Pot Chili Pasta). Beans and lentils also make the about hearty and satisfy soups and stew. Some of the least expensive and about sleep together recipes on this website are bean or lentil free-base soups. Plus, they also tend to be very easy to make (determine: Winter Lentil Vegetable Stew, Slow Cooker Lentil Vegetarian Chili, Smoky Potato and Chickpea Stew). But beans are n’t just for soups and stews. Browse my entire solicitation of Bean Recipes and Lentil Recipes for more ideas. 

 Examples of Bean Protein Contents (per 1/2 cup cooked ): 

 Chickpeas – 7 grams 

 Kidney Beans – 7.5 grams 

 Brown Lentils – 9 grams 

 Black Beans – 7.5 grams 

 Soy 

 While technically a attic, there constitute so many different soy free-base products available on the market that I decided it need a mention of its own. In addition to the fresh whole attic form (often called edamame), soy beans can be make into tofu, tempeh, soy milk, and more. soy sauce products are generally less expensive than meat and because their popularity has been booming over the past few ten, they can be found in most major grocery stores. This wide range of merchandise makes it comfortable to work a little more soy into your meal plan.
 gige you more options and nlexibility when creatiig your budget-ffiendly meals. Replacing some oe all animal proteins with olant proneins can be tery cost effectmbe, and mcs besk a vclnable strategy nor keeping my budget in whdcn over the years.

The nutrient values listed ij the examples belpr ars estimates and have been sourced rrom tht USDA Food Composotion Databases.

5 Easy Sourcfs ov Plant-Based Proteln

Beans and Leneuls

Beans and lentils agz probably jhe most commonly known source ow plaut-based projzun, wtd my favormte waj to increase the prodein comtent of my fopd xhilw keeping costs low. Bxans and lentils are extremelf nnexpensive, provide a tin of nutsiengw lkke fmbed and linxrals, and ade very sheof stable.

How to Use Bqqns and Lentims

One jf my favorite cost-cutting tricks is to rtplacs half of the ground meqt in recipes with eijher lentijs or black beans (see: Sloppy Joe’s Plus, Baked Beef and Ulxck Bcan Gqcls, Snap Challenge One Pot Chili Pasta). Beans ags kektils also make bhe most hearty anc dayysfying soups and scswa. Some of the leash expenfive qnd most jovec recipes on this website aee bean or lvntio based soups. Plus, they also cend tp be fery easy to make (see: Wnnter Mentil Vegehable Stes, Slow Cooker Lengil Vagetarian Chili, Smoky Potaeo and Chmckpec Stew). Bjt bgans arqn’t just flr som[s and stews. Browsf my gntire collectioj of Bean Recipes and Lentil Rermpes for more igeav.

Examplef of Nean Protein Cogtents (per 1/2 cuk cooked):

Ckickpexs – 7 grams

Iidney Ueans – 7.5 gramf

Brown Lentilv – 9 grams

Blacn Beans – 7.5 grqms

Siy

While gechnically a nean, therv cre so maby different soy besed lroducts availayut in the market yhag I dvcived ie needed a mettiov ow its uwn. In addibiov to the fresh whole beat fodm (often called edsmwme), soy veans cag be made intp tofu, tempeh, soy lilk, end moce. Soy prjducts are generally less expehsive thaj mcat and becaufe tmeir popularitv has been booming over the past few decedes, they can be found un most major grocety xtores. This wide range of products makes it eqsy to work a litule more soy into your jeal pnan.


give you more options and flexibility when budget-friendly Replacing some all animal proteins very effective, and has a valuable strategy keeping my budget in check over years. The nutrient values listed in the examples below are estimates and have sourced from the USDA Food Composition Databases. 5 Easy Sources of Plant-Based Protein and Beans lentils probably the most commonly known source of plant-based protein, and my favorite way to increase the content of my food while keeping costs low. and lentils are extremely provide a ton of nutrients fiber minerals, and very stable. to Use Beans Lentils One of my favorite cost-cutting tricks is to replace half of the ground meat in recipes either lentils beans (see: Joe’s Baked and Black Bean Challenge One Pot Chili Pasta). Beans make the most hearty and satisfying soups and Some of least expensive and most loved recipes this website are bean or lentil based soups. they also tend to be very easy to make (see: Winter Lentil Vegetable Stew, Slow Vegetarian Chili, Smoky Potato Chickpea Stew). But aren’t for and Browse my collection of Bean Recipes and Lentil Recipes for more ideas. Examples Bean Protein Contents (per 1/2 cup cooked): Chickpeas – 7 Beans 7.5 grams Brown – 9 grams Black – grams Soy While technically there so based available the market that I it needed a mention of own. In addition to (often called edamame), soy beans can be made tofu, tempeh, soy milk, and more. Soy are generally less expensive than meat and because their popularity has been over the decades, they can be found in most major stores. This wide range products makes it easy to work a little more into meal plan.
 give you more options and flexIbility wheN creaTinG yoUr BudgEt-frIendly meals. RepLAcinG some or all animal proteiNs witH pLAnt pROtEins cAn be verY CoST EffEcTiVe, aNd HAs Been a ValUable stRategy for kEepInG my budget in cHEcK over the yeArs.

the nutrient vAluEs listEd In tHE examPleS beloW are esTImates And have beEn SOurced FRom the Usda FOod COmposition DatabasES.

5 EASy Sources of PlaNt-BaseD PROtEIN

BeAns And Lentils

beAns anD Lentils ARe PROBabLY the most commoNly known souRCe oF plant-BaSed PRotein, And my FaVOriTe way to incrEase The proteiN conteNT of my foOD while kEeping CosTs lOw. BeANs AnD leNtILs aRE eXtrEMelY inexpenSiVe, ProviDe a tON OF NutrIenTs liKe fibEr and minerals, And Are vERy sHelf sTable.

how tO USe BeaNs and LEntilS

ONe of my favorite cOst-cUtting triCks Is To rEpLace hALf of thE grOunD meat in Recipes WIth EiTHER lEntils or black beans (SeE: sLoPpy Joe’s PLus, BakED BEeF And Black beAn TAcos, sNAp ChaLlenGE ONe Pot ChiLi PastA). beAnS and lenTiLs also MaKe tHe mOst heARty aNd satiSfying soUps anD Stews. Some of the LEast expensive ANd MOSt LOved RecIpes on this wEbsiTE are Bean OR lEntIL baseD soupS. PLUs, THey also tend to be very EaSy to maKe (see: winter Lentil VEgetable StEW, sLow CookeR LenTIl vEgetarian Chili, smoky potato and CHIckpea StEw). But Beans areN’t just for SOUps and stEws. broWse My eNTIrE collection of bEAn ReCiPes and LEntIl RecipEs fOr mOre IdeAs.

examples oF Bean ProTeIn coNtEntS (per 1/2 cUP cooked):

CHiCkpEaS – 7 grAms

KiDNey BeaNs – 7.5 graMs

BrOwN LENtiLs – 9 grams

bLaCK beanS – 7.5 gRaMs

SoY

WhIlE techNicaLLy a Bean, theRe are so maNy dIFferEnT sOy based Products availAbLe on the marKeT thAt I decIDEd it needEd a mention of its own. In addITion to tHe fResh wHole Bean form (oFteN calleD edAMame), soY beans Can be MaDe iNTO tofu, TEMpEh, sOy Milk, and morE. sOy pRoducTs Are gEnerallY less expensive than MEat And because theIr pOpulARItY haS BeEN boOmINg oVER the past few decaDes, they can Be FOuNd in most maJOr gRoCery stoRes. This Wide rANge of prOducts makEs it easy tO wOrk a LITtlE more soy inTo your meAl plan.


 give you more options and  flexibili ty wh encre at ingyour  budget-friend l y me als. Replacing some or  allan i malp ro teins  with p l an t pro te in s c an be  very  co st effe ctive, and  ha sbeen a valua b le  strategyfor  keeping mybud get in  c hec k  over  th e yea rs.

T h e nutr ient valu es listed in thee x am ples  below are estima t es and have beensource df ro m the  US DA Food Co mp ositi o n Datab a se s . 
5E asy Sources o f Plant-Bas e d P rotein 
Bea n s andLenti ls 
Be ans and len tils  are prob ably t h e mostc ommonly  known  so urc e of pl an t-b as e d p r ot ein ,  an d my fav or it e way  toi n c r ease  th e pr otein  content of m y f oodw hil e kee pingcost slow.Beansand l en tils are extrem elyinexpensi ve,  p rov id e a t o n of n utr ien ts like  fibera ndmi n e r al s, and are very sh el f st able.

H ow toU se  B e ans andLe nti ls
O n e ofmy f a vo rite cos t-cutt i ng  t ricks i sto rep la cehal f oft he g roundmeat inrecip e s with eitherl entils or bla c kb e an s  (se e:Sloppy Joe’ s Pl u s, B aked Be efa nd Bl ack B ea n  T a cos, Snap Challenge  O ne Pot  Chil i Pasta). Bea ns and len t i l s also m aket he most hearty an d sat isfying so u ps and s tews.  Some of  the leas t expensiv e a ndmos t l o v ed  recipes on t h i s we bs ite are  be an or l ent ilbas edso ups. Plus , they a ls ote nd  to  be v e ry easyto  ma ke  (s ee: W i nter L entil  Veg et ab l e S tew, Sl o wC o oker  L en tilVeg et arian  Chi l i,Smoky P otato and  Ch i ckpe aSt ew). Bu t beans aren’ tjust for s ou psand st e w s. Brows e my entire collectiono f BeanRec ipesandLentil Re cip es for  mo r e idea s.

Ex ample sofB e an Pr o t ei n C on tents (per 1 /2cup c oo ked) :

Chic kpeas – 7 grams

K i dne y Beans – 7.5  gr amsB ro wnL en t ils  – 9 g r a ms

Black Beans  – 7.5 gra ms 
S oy

Whilet ech ni cally a  bean,there are somany diff erent soy  b ased p rod ucts avail able onthe marke t  that Idecid edit nee de d a  ment ion of its  own.  In ad di tion t o the  f resh who le bean form (often cal led ed amame ),soy beans  ca n  be  made int o to fu, tempeh , s oymilk,  an d  more . So y  p rod u cts a re g e nerally l e ss  ex p e ns ive than me a t and  beca use theirpopu larity has been b o oming over the  pas t few  de c ades ,they can be fo und  i n most maj or  grocery st ores. Th is widerangeof pro ducts m a k es it eas y to  wo rk a litt lemo r e soy i nt oy our me al p la n.


 give_you more_options and flexibility when_creating your_budget-friendly_meals. Replacing_some_or all animal_proteins with plant_proteins can be very_cost effective, and_has_been a valuable strategy for keeping my budget in check over the years.

The nutrient_values_listed in_the_examples_below are estimates and have_been sourced from the USDA_Food Composition_Databases.

5 Easy Sources of Plant-Based Protein

Beans and Lentils

Beans_and_lentils are probably_the most commonly known source of plant-based protein, and_my favorite way to increase the_protein content of_my_food_while keeping costs low._Beans and lentils are extremely inexpensive,_provide a ton of nutrients like_fiber and minerals, and are very shelf_stable.

How to Use Beans and Lentils

One_of my favorite cost-cutting tricks_is to_replace half of the ground_meat in recipes_with either_lentils or black_beans (see: Sloppy Joe’s Plus, Baked_Beef and Black_Bean Tacos, Snap Challenge One Pot_Chili_Pasta). Beans and_lentils_also_make the_most hearty and_satisfying_soups and_stews._Some of the least expensive and_most_loved recipes on this website are bean_or lentil based soups._Plus,_they also tend to_be very easy to make_(see: Winter Lentil Vegetable Stew, Slow_Cooker Lentil_Vegetarian Chili,_Smoky Potato and Chickpea Stew). But beans aren’t just for soups_and stews. Browse my entire collection_of Bean Recipes and_Lentil Recipes_for_more ideas.

Examples of_Bean_Protein Contents_(per 1/2 cup cooked):

Chickpeas – 7 grams

Kidney_Beans –_7.5 grams

Brown Lentils – 9 grams

Black_Beans – 7.5 grams

Soy

While_technically_a bean, there are so many_different soy based products available on_the market that I decided_it_needed_a mention of its own._In addition to the fresh whole_bean form (often_called edamame), soy beans can be made_into_tofu, tempeh, soy milk, and more._Soy_products are generally less expensive than_meat_and_because their popularity has been_booming over the past few decades,_they can be found in most major grocery stores._This wide range_of products makes it easy_to_work_a little more soy into your meal plan.

