reduce cholesterol and the risk of breast cancer. Pan-fry tofu with veggies in the next stir-fry, or even add the silken variety to a fruit smoothie.
10. Pumpkin seeds, $0.50 per 1oz serving, about $5 per pound
Move over birds, these seeds are for us humans (and not just on Halloween)! Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat.
11. Chicken breasts, $0.75 per 4 oz serving, about $2.99 per pound
Forgo the McChicken on the dollar menu — a small fresh chicken breast is $0.25 cheaper and filled with healthy, lean protein. Grill ’em, bake ’em, or enjoy sliced in a whole-wheat wrap with veggies.
12. Canned salmon, $0.75 per serving, about $1.50 per can
No need to splurge on a salmon filet to enjoy this Omega-3-packed seafood. Grab the canned version for some protein power without dishing out the big bucks. Whip up some homemade salmon burgers or chowder with a twist.
13. Canned tuna, $0.75 cents, about $1.50 per can
Not only is tuna fish cheap, but it’s an easy way to get Omega-3s (which could make us brilliant). Mix with Greek yogurt and chopped veggies for a healthier tuna salad.
14. Whey protein, $0.75 cents per scoop, about $40 per 3 lb container
Need an extra dose of protein? Add whey protein to a smoothie, a bowl of oatmeal, or sneak it into the next batch of brownies.
15. Yogurt, about $1 per 6 oz cup
Skip the bagel and pick up a quick treat that’s filled with protein and calcium! Enjoy for breakfast with some granola, or as a post-workout snack. Just beware of flavors loaded with extra sugar, and remember that low-fat varieties will be lower in calories (if you’re counting). Extra points for choosing superfood Greek yogurt — though it can be more expensive, so waiting for it to go on sale is a smart move!
16. Low-Fat Milk, $0.25 cents per cup, about $4 per gallon
Got milk? One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds. Add a splash to a fruit smoothie, or enjoy in a bowl of oats or cereal.
17. Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container
It’s time to put looks aside. This clumpy, mild cheese is surprisingly high in protein and tastes great in both sweet and savory dishes. Like yogurt and most other dairy products, cottage cheese typically comes in full-fat, low-fat, and fat-free varieties — choose whichever fits best into your diet. Try it topped with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a creamy pasta sauce.
18. Whole-grain pasta, $0.37 cents per ½ cup serving, about $3 per box
Move over, white stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower the risk of heart disease. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.
19. Brown rice, $0.18 per ¼ cup serving, about $2 per pound
Listen to our manifesto: Choose brown rice over white (especially at Chipotle). The whole-grain version is