(This post was updated on July 3, 2023)
Despite what you might have heard or read, you can save on meals while still eating nutritionally.
For instance, protein can be found in the form of eggs or beans, which are cheap. (Cue in quiche, bean soup, etc.)
I’ll eat scrambled eggs at any mealtime. Add slived mushrooms and other veggies like bell peppers and onions, a little cheese and some herbs, and I’ve got a delicious meal.
Eating eggs makes for an easy nutritious meal, morning, noon or night.
Did you know that eggs are among the most nutritious foods on earth?
Eggs: The Perfect Protein
The protein in eggs has the highest biological value—a measure of how well it supports your body’s protein needs—of any food, including our beloved beef.
Calorie for calorie, you need less protein from eggs than you do from other sources. But you’ll need to eat the yoke to get that jolt of protein.
It also contains Vitamin B12, which is necessary for fat breakdown and muscle contraction.
How Eggs Keep You Healthy:
Eggs are packed with riboflavin, folate, Vitamins B6, B12, D, E, iron, phosphorus and zinc.
For the vitamins eggs supply, they are actually a really good deal.
A hard-boiled egg offers many benefits because it contains carotenoids, riboflavin, vitamin B12 and selenium.
Beans & Legumes:
The current daily value for protein is 50 grams per day, a target meant for most people. Most beans provide between 29-36% of the DV for protein per cup cooked. Boiled soybeans (or edamame) provide a whopping 63% DV.
What Is %DV:
The %DV is how much a nutrient in a single serving of an individual packaged food or dietary supplement contributes to your daily diet.
Most beans are also low in fat. Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats.
Beans are loaded with fiber, phytochemicals, antioxidants and vitamins.
A boiled egg and beans diet supplemented with fruits, vegetables, dairy, nuts and seeds provides a healthy and well-balanced diet. But consult with a physician before making any dietary changes.
Beans have more fiber than eggs. But eggs are richer in copper, choline, selenium, vitamin B12, vitamin B2, vitamin A RAE, and vitamin D.
Foods Higher In Protein Than Eggs:
There are foods that are higher in protein than eggs, if you would like to substitute them.
- Quinoa (1 cup cooked quinoa = 8 grams of protein )
- Tofu (3 ounces = 8 grams of protein)
- Cheddar cheese (1 ounce = 6.5 grams of protein)
- Almonds (1/4 cup = 7 grams of protein)
- Black beans (1/2 cup = 8 grams of protein)
- Chickpea pasta (2 ounces = 14 grams of protein)
- Greek yogurt (1 cup = 23 grams of protein)
- Peanut butter (2 Tbsp. = 7 grams of protein)
- Sprouted-grain bread (2 slices = 8 grams of protein)
- Pumpkin seeds (1 ounce = 9 grams of protein)
Highest Protein Beans:
- Soybeans (1 cup = 30.2 grams of protein)
- Lentils (1 cup = 17.9 grams of protein)
- Large White Beans (1 cup = 16.9 grams of protein)
- Borlotti Beans (1 cup = 16.5 grams of protein)
- Split Peas (1 cup = 16.3 grams of protein)
- Pinto Beans (1 cup = 15.4 grams of protein)
- Kidney Beans (1 cup = 15.3 grams of protein)
- Black Beans (1 cup = 15.2 grams of protein)
- Navy Beans (1 cup = 15.0 grams of protein)
- Butter Beans (1 cup = 14.7 grams of protein)
So if you need to save money while still getting your protein requirement per day, you might try cooking recipes with eggs or beans.