How-To: Power Up with Protein
7 smart savings tips
Protein foods can eat up a big part of your budget—unless you know a few great hacks.
Here are some ways to save every day.
Tip 1
Shop around the store to save on fish and seafood
- Pantry: Canned salmon, tuna and crab store well and are easy to add to your meals
- Freezer: Look for fish filets and shrimp—skip the sticks and breading to save fat and cash
- Fresh fish: Try quick-cooking white fish, such as tilapia, cod and haddock (and they freeze well!)
Make it at home with our Baked cod ole recipe!
Tip 2
1 chicken / 3 meals
A whole chicken may cost less than prepared parts, and can stretch over a few days:
- Day 1: Roast chicken and vegetables; simmer the bones to make broth
- Day 2: Casserole or pasta with leftovers
- Day 3: Enjoy soup with your homemade broth!
Make it at home with our Mediterranean chicken and white bean salad recipe!
Tip 3
Watch out for waste
Are you really saving with higher fat ground beef? Once you cook away the fat, the cost may be about the same!
| 80% lean ground beef | 93% lean ground beef | |
|---|---|---|
| Cost per pound | $5.49 | $6.49 |
| How much fat? | 20% | 7% |
| How much meat per pound (16 ounces)? | 12.8 ounces | 14.9 ounces |
| Cost per ounce of meat | 43¢ | 42¢ |
Skin and bones make up about 30% of a whole chicken. If you’ll be using everything, a whole chicken may be the best way to go. But if you won’t be making stock, boneless, skinless cuts may be better!
| Whole chicken | Boneless skinless thighs | |
|---|---|---|
| Cost per pound with skin and bones | $2.59 | $3.49 |
| Cost per pound for meat only | $3.70 | $3.49 |
NOTE: Comparisons based on August 2024 prices in St. Lawrence County, NY.
Make it at home with our Chicken vegetable no-crust quiche recipe!
Tip 4
Use your bean(s)
What do you do with a bag of beans?
Keep canned and dry beans on hand—try replacing half the meat in tacos, soups or other meals with beans.
- Cover with 2 inches of water and soak overnight
- Replace with fresh water and simmer according to the package timing (or toss in the slow cooker)
- Eat some and freeze some! A one-pound bag cooks up to 13 servings
Make it at home with our Bean and rice botana recipe!
Tip 5
Buy in bulk or on sale
When you can, stock up on bulk buys or sale prices. Or think about going in with friends or family on a portion of a cow, deer or pig from a local provider. Repackage in the right size portions for your needs and freeze for later use. Get tips on how to freeze without expensive bags.
Make it at home with our Garden sloppy joes recipe!
Tip 6
Go nuts! (and seeds)
Peanut or other nut and seed butters can be cheap sources of protein, so you can feel good about that PB&J or adding a smear of sunflower seed butter to your apple slices. Look for 0 trans fat and try to avoid hydrogenated oils.
Make it at home with our West African peanut soup recipe!
Tip 7
Eggs aren’t just for breakfast
Try a hard-boiled egg as a snack—skip the salt and mix it up with your favorite seasonings. Or make an omelet or scramble for dinner.
Make it at home with our Spanish omelet recipe!
You did it!
Now that you have some new ideas for saving, let’s look at where you can get protein from plants!
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