Egg prices have soared lately. In the past year, they shot up by 53%. This surge is the highest we’ve seen in two years. A recent report noted that bird flu outbreaks have made eggs hard to find in stores, causing concern for many shoppers. According to a recent Pew Research survey, 75% of Americans are worried about food prices.
Eggs are a great source of protein, essential for a healthy diet. Whether you’re active or trying to build muscle, protein plays a vital role. However, the increasing grocery prices can make it hard to include enough protein in your meals without breaking the bank.
High-protein diets have advantages. They can help you feel full longer, reduce cravings, and maintain or build muscle. Protein fuels your body, making it crucial for many aspects of health, including muscle repair during weight loss and physical activity.
If you’re cutting back on meat and dairy or just looking for budget-friendly options, there are many plant-based sources of protein. In fact, some alternatives are currently cheaper than eggs or beef.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. But this may change based on your specific goals, such as gaining muscle or losing weight. To find out how much protein you need, try using an online calculator.
Beyond the basic nutritional needs, individual requirements can vary. It’s a good idea to consult with a healthcare professional to figure out what’s best for you.
To help understand protein costs, Hims analyzed prices of various protein sources. Their findings highlight some surprising facts about costs:
- Chicken is the cheapest option for protein, offering a great value.
- Eggs and steak were among the most expensive, partly due to their recent price hikes—eggs up 53%, and beef by 5.5%.
- Dried beans have also seen a price increase but remain a good source of protein.
Here’s how these food items compare in terms of cost per ounce and protein content for a serving that contains 25 grams of protein:
- Boneless chicken breast ($0.91)
- Pork chops ($0.94)
- Ham ($0.99)
- Cheese ($1.10)
- Ground beef ($1.26)
- Dried beans ($1.27)
- Eggs ($1.54)
- Steak ($2.43)
The ranking used data from Johns Hopkins for protein content, alongside the latest figures from the Bureau of Labor Statistics for pricing.
With food costs rising, here are three tips to maintain protein intake without overspending:
- Mix your protein sources: Plant-based foods—like beans, lentils, and peanut butter—often offer better prices compared to meat. They are also lower in calories and fat while providing vital nutrients and fiber, which aids in weight management.
- Stay flexible: If you normally start your day with eggs, consider alternatives. Swapping eggs for chicken can save money and provide similar benefits. Incorporating lentils and nuts can also enrich your diet with nutrients and diversity.
- Cook at home: Meals prepared at home can save money compared to dining out. Home-cooked meals give you more control over ingredients and portions, leading to healthier choices.
Finding ways to manage your food budget is essential now more than ever. By exploring various protein sources, you can maintain a balanced diet without the high costs. For more information on affordable protein options, you can check out this Hims article.
Check out this related article: Discover the Surprising Reasons You Shouldn’t Drink Coffee on an Empty Stomach, According to a Lifestyle Expert
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