How to Utilize Budget-Friendly Proteins

Protein prices are up – but your intake doesn’t have to go down. In this free nutritional education class, Kelsy Baker, MS, RDN of Sound Dietitians, LLC breaks down the most affordable protein sources available, what they offer nutritionally, and how to incorporate them into quick, satisfying meals every day. Hosted by Kristina Wigren of Stilly Valley Health Connections, this class is part of the free monthly Budget-Friendly Series – explore more in our free class recordings library.

What’s covered in this class:

• Protein basics – what amino acids are, the difference between complete and incomplete proteins, why soy and quinoa are the only plant foods with all nine essential amino acids, and how to calculate your daily protein needs (0.8-1.0g per kilogram of body weight)
• Cost comparison by protein source – a side-by-side breakdown of protein cost per 10 grams, showing dry beans at roughly $0.25 per serving on the affordable end, and why mixing plant and animal proteins stretches both your budget and your overall nutrition
• Legumes – beans, lentils, and chickpeas as shelf-stable, fiber-rich protein sources packed with iron and magnesium, including recipe ideas like lentil tacos (~$1.50/serving vs. ~$4.50 takeout) and black bean quesadillas, plus tips on beans + rice as a complete protein pairing
• Eggs – why eggs remain one of the most cost-effective proteins per gram despite rising prices, their key nutrients (vitamin A, choline, and vitamin D), and recipe ideas including egg fried rice, batch-cooked veggie egg muffins, and shakshuka
• Canned fish – why tuna, salmon, and sardines are pantry essentials, how to stretch a can of tuna further by mixing it with canned chickpeas, and what to look for on the label (packed in water, low or no sodium)
• Pantry stocking and shopping strategy – a complete budget protein list across shelf-stable, refrigerator, and freezer staples, plus tips on dry vs canned, fresh vs frozen, buying in bulk, protein rotation, and how dried beans can cost up to 70% less than canned