First Eggs, Now Beef: 9 Cheaper Protein Alternatives to Consider

For a while there, buying a carton of eggs felt like you were buying a steak or chops — gone were the days of dollar eggs. That same dozen you could get for $1.32 in August 2020 set people back an average $6.23 this past March, per the U.S. Bureau of Labor Statistics. For the record, that's the highest eggs have ever been in the U.S. since the bureau started tracking prices in the 1980s.

But eggs aren't the only thing that's gone up considerably. Beef's been increasing in price for a while now due to several factors related to supply and demand. Plain ground beef — excluding pricier cuts like round, chuck or sirloin — reached a record $6.12 per pound this June.

The good news? There are tons of cheaper — and healthier — protein options at the store. You've just got to get a little creative and be willing to try them if you haven't. Don't let "tofu" turn you off — it's just beans in cube form.

We spoke with Knubian Gatlin, a registered dietitian nutritionist (RDN) at Houston Methodist, to learn what makes a "good" non-meat protein source and what you should be mindful of when choosing which proteins to incorporate into your diet on a budget.

Why do eggs and meat make such a good protein source in the first place?

"Setting aside the affordability issue, eggs and other animal protein sources include a good balance of all nine essential amino acids," says Gatlin. "There are 20 amino acids in total that we need. Nine of them our body can't make, but if we have access to that nine, we can make the other 11."

Eggs and other animal-based proteins including meat and dairy are considered "complete proteins" — meaning these foods contain all nine of the essential amino acids we need for proper bodily function.

The vast majority of plant proteins, on the other hand, tend to lack or have lower levels of one or two amino acids, which makes them "incomplete," says Gatlin. More on what that means and whether it actually matters in a bit.

Even at just 78 calories each, eggs are also what helps us breakfasts feel satisfying in the morning, says Gatlin.

"Eggs are such an easy-to-prepare source of protein in the morning that can help you feel full and prevent spikes and crashes in our blood sugar if you're eating other carbohydrate-rich foods like pancakes, fruit or oatmeal," he says. "As part of breakfast, eggs also give our body the protein sources it needs for tissue repair and the metabolic processes happening within our bodies throughout the day."

A large egg contains about 6 grams of protein and many other vitamins, minerals and antioxidants.

(Related: Are Egg Whites Healthy? Healthier Than Whole Eggs?)

Swapping animal proteins for plants can be a little like apples to oranges

A standard serving of ground beef is three ounces, which has a little over 23 grams of protein. In comparison, a standard serving of black beans is half a cup (roughly 3.5 ounces), containing a little over 7 grams of protein — a big difference.

To get an equal serving of plant protein, Gatlin says you might have to double the black beans to get enough protein. Although this would be more calories — plant-based protein sources also count as complex carbohydrates — it's a swap that could cover more aspects of a balanced meal and support certain health and wellness goals. Complex carbohydrates are a must at each meal.

Furthermore, a typical moderate to high protein meal only needs about 20 to 35 grams of protein, according to Gatlin. One serving of ground beef — without taking into account anything else on the plate — nearly lands you in this range.

How to complete 'incomplete' plant proteins

When you heat the word "incomplete," your mind tends to think, "not enough." Indeed, plant-based proteins are usually lower or insufficient in one or two essential amino acids. However, that doesn't have to be the case when it comes to including more plant proteins in your day.

What you trade off in a few amino acids in one source of plant protein, you gain in so many other healthful nutrients your body cannot get from complete protein sources like meat, dairy, fish and poultry. Fiber is arguably one of the most important among these nutrients, says Gatlin.

Still, a cup of beans isn't enough to make all the proteins you need. When you're swapping animal proteins like eggs and meat for plants, ideally, Gatlin says, you'll want to incorporate more than one and up to three different types of plant protein sources.

"Black beans and most other legumes tend to be low in the essential amino acid methionine but high in others, lysine and histidine," Gatlin says. "In order to make it complete, at some point in the day, you'll have to eat another protein source besides beans. This can either be brown rice, whole wheat bread, soy, quinoa, nuts or seeds. This pushes the overarching narrative that food group balance is very important."

However, there are some plant proteins that are considered complete by themselves, says Gatlin. Those include:

• Amaranth
• Buckwheat
• Chia seeds
• Hemp seeds
• Nutritional yeast
• Quinoa
• Soy products (tofu, tempeh, edamame)
• Spirulina (algae)

9 affordable protein alternatives to eggs and meat

Getting to the meat of this article (pun intended), here are nine affordable swaps Gatlin recommends trying as alternatives to eggs and meat.

1. Legumes

Legumes or pulses are plants in the pea family, which includes the likes of beans, lentils, green beans, peas and even peanuts (not a nut — they grow underground in pods). In general, legumes are very good for you, rich in fiber, essential vitamins and minerals. They're also one of the cheapest sources of protein out there. A one-pound bag of black beans costs around $1.50 and contains 13 servings.

Legumes contain relatively low levels of methionine (an essential amino acid), but they're high in lysine and histidine. Pair them with whole grains or another complete protein.

Examples include:

• Beans
• Chickpea or lentil pasta
• Lentils
• Peanuts
• Peas
• Soy curls
• Soybeans (edamame)
• Tempeh
• Tofu

2. Nuts and seeds

Nuts and seeds offer richness in the form of healthy fats, such as monounsaturated and polyunsaturated fats, which can help improve heart health and lower bad cholesterol. While the fats make them naturally higher in calories, like legumes, they offer lots of fiber, vitamins and minerals and antioxidants. Just be mindful of the sodium content in salted nuts and nut butters with lots of added sugar, which in excess can cause adverse health effects.

Each nut has different levels of each essential amino acid, meaning that when it comes to nuts, variety is your best friend. The few exceptions are chia seeds, hemp seeds and pistachios, which are all considered more complete proteins closer to meat.

Examples include:

• Almonds
• Brazil nuts
• Cashews
• Chia
• Flax (ground)
• Hemp
• Nut butters
• Pecans
• Pistachios
• Pumpkin seeds
• Sesame and tahini
• Sunflowers
• Walnuts

(Related: Are Seed Oils Bad for You?)

3. Low-fat dairy

If you're not totally ready to go all plant-based in your protein swaps, no worries. This is not a requirement to maintain balanced eating and overall health. Dairy, specifically low-fat, is one such food that's cheaper than meat and eggs and offers a lot of the same nutrition as meat does. Since it's an animal product, all dairy contains all nine essential amino acids and offers good amounts of calcium, making it a great swap for eggs, which are rich in calcium.

When it comes to dairy, like meat, you want to be mindful of saturated fats. Hence, Gatlin recommends either low-fat, part-skim or non-fat sources of dairy, including:

• Cottage cheese
• Low-fat or skim milk
• Low-fat or non-fat Greek yogurt
• Kefir (plain)
• Buttermilk

4. Whole grains

"Protein" probably isn't the first thing that comes to mind when you think of breads, pastas and cereals. However, whole grains like wheat, corn and oats offers lots of nutritional benefits, including a good amount of protein, fiber, iron, magnesium, selenium and B vitamins. Like beans, they're also highly affordable. Whole grain pasta, bread and brown rice are some of the most inexpensive items at the grocery store.

In contrast to meat and eggs, whole grains actually lower your risk for heart disease and stroke, support healthy digestion and reduce the risk for diabetes, according to the American Heart Association. Whole grains are also a good source of zinc, which can help offset what you'd miss from eggs.

Combine them with legumes to offset their lower amounts of lysine or opt for a complete protein grain source like buckwheat or quinoa. Examples include:

• Amaranth
• Brown rice
• Buckwheat (toasted)
• Oats
• Quinoa
• Seitan (wheat gluten)
• Sprouted grain breads
• Teff

(Related: What Can You Trust in the Bread Aisle?)

5. Canned fish

Although technically animal-based, canned or tinned fish is in another league of its own. Believe it or not, a can of tuna actually costs less than a bag of beans at most grocery stores and offers everything you'd want out of an animal protein but without the saturated fats associated with land animals like beef and pork.

In fact, like nuts and seeds, fish is rich in omega-3 fatty acids, which are good for you heart, per the American Heart Association, who recommends eating fish at least twice a week. And yes — canned fish can be just as healthy as fresh fish.

Like beef, a standard serving size of fish is three ounces. Pregnant people will want to choose low-mercury options. Gatlin says fish that are smaller in size tend to have less mercury than larger fish. Skipjack tuna, for example, is the smallest variety of tuna, averaging around 20 pounds, and bluefin tuna is the largest, capable of weighing up to 1,500 pounds.

Examples include:

• Anchovies
• Mackerel
• Salmon
• Herring
• Sardines
• Tuna

(Related: What's the Healthiest Fish to Eat?)

6. Nutritional yeast

Not many people think, "Yum, yeast!" but nutritional yeast (AKA "nooch") is one such food product that actually has a rich, nutty and cheesy flavor that's often used to make vegan queso or sprinkled on top of popcorn.

Not only is nutritional yeast considered a complete protein, it also contains high amounts of vitamin B12 — which can only be found in animal products and fortified foods.

It's different than the yeast used to make bread in that it's deactivated using heat. This process releases glutamic acid, the substance responsible for its umami flavor.

You can find it in the bulk section or next to the spices in the form of powder or flakes. Just make sure it says "nutritional yeast," as baker's yeast and active dry yeast are not the same — whatsoever.

7. Protein powders

If you're struggling to hit your protein goals, protein powder may be a good option for you to supplement what you're missing from eggs and meat, says Gatlin. However, there are a few things you want to keep in mind.

"Try to find a protein powder that has as few additional additives as possible and make sure you follow the serving size on the label," says Gatlin. "Usually, that's 25 to 30 grams of protein for a meal replacement. If it's more than that, unless you're a body builder or someone with a larger body, you're going to want to split that serving in half."

Some protein powders have been found to contain heavy metals, including lead, arsenic, cadmium and mercury, which is why finding one with fewer, recognizable ingredients is so important. You'll also want to steer clear of any with an excess of added sugars or calories.

(Related: Healthy Smoothie Dos and Don'ts)

8. Some non-starchy vegetables

Non-starchy vegetables are those lower in carbohydrates, like green leafy vegetables, cruciferous vegetables like broccoli and cauliflower and others like tomatoes, peppers and cucumbers.

While these vegetables aren't as high in protein as legumes or grains, several contain a not insignificant amount of protein that can be used to meet Gatlin's recommendation of 20 to 35 grams per meal, especially if you're opting for a plant protein as your main source.

Examples include:

• Artichokes
• Broccoli
• Collard greens
• Spinach
• Watercress

(Related: No, a Plant-Forward Diet Doesn't Mean Breaking Up with Meat — Here's Why)

9. Mushrooms (bonus)

Gatlin says you'll want to incorporate mushrooms when it comes to eating less eggs and meat, not as an alternate source of protein but rather a good source of vitamin D, which is naturally found in only a few foods, including fatty fish, fortified dairy, red meat and — of course — eggs. In fact, most of the vitamin D Americans receive is in the form of fortified foods — foods that have vitamin D added to them.

Mushrooms, like shitake, oyster and portabella, are among the only non-animal foods that naturally contain vitamin D. The trick, according to Gatlin, is you can expose them to UVB or direct sunlight to increase their vitamin D2 content.

Simply take fresh mushrooms and leave them by a window or under the sun for at least 15 to 30 minutes. For maximum exposure, Gatlin suggests turning the gills (undersides) of the mushrooms toward the sun.

Like human skin, mushrooms when exposed to UV light can produce their own vitamin D.

(Related: The Hidden Dangers of Tanning)

"Vitamin D is one of the major nutrients you receive from eggs," says Gatlin. "If you're not eating eggs or are eating less of them, you're going to want to supplement what you're lacking in animal products with fortified foods or mushrooms that have sat under the sun as a natural source of vitamin D."