Forget ‘Exercise’: 16 Fun Ways to Move Your Body When You’re Chronically Ill
You’ve probably seen it too: the online obsession with protein-rich recipes. And for good reason: Protein is the building block of your body and plays a crucial role in repairing tissues, producing enzymes and supporting your immune function.
Getting enough protein in is essential for every body, but even more so if you are managing a chronic illness, recovering from surgery or simply feel stressed out. Protein helps maintain muscle mass, keeps energy levels steady and can even support your mental well-being. And if you’re over a certain age, prioritizing protein can be a game-changer for maintaining strength and resilience.
But when you scroll through social media, you’re often met with picture-perfect egg bowls for breakfast, or wooden snack boards with a big steak, avocado and fruit. While these meals are packed with protein, they’re not always accessible. Depending on where you live in the world, staples like meat, fish and eggs can be pricey — who hasn’t heard about the soaring cost of eggs in the U.S. lately?
Not to mention that eating meat every day, especially beef, comes with a significant environmental footprint. Research shows that beef production generates more greenhouse gasses and requires more water and land compared to most alternative protein sources. That doesn’t mean you have to cut out animal products entirely – I don’t either- but being mindful of where your protein comes from can make a big difference, for both your wallet and the planet.
So how can you fuel your body with protein-rich meals that are budget-friendly and environmentally conscious?
What works best for you, depends on your specific health and living conditions. Diets are highly personal, so please check with your doctor, dietician or other medical professional first before making big changes.
Before we dive into affordable, high-protein recipes, first let’s get a better understanding of the kind of protein sources you could use.
Healthy Sources of High-Quality Protein
Ok, so your body needs protein for its daily functioning, but exactly how much protein should you eat every day?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. During pregnancy, over the age of 50, after intense workouts or when you’re recovering from surgery, you may need up to 1,0 to 1,2g of protein per kg per day.
On the other hand, too much protein can cause health problems for people with kidney disease and diabetes, so don’t try high-protein diets without consulting your doctor first. This online calculator can help you figure out how much daily protein you should aim for depending on age, weight and activity level.
Now, not all proteins are created equal. Protein is formed by different combinations of molecules called amino acids. Your body requires 20 different amino acids to function properly. You can produce some of these molecules yourself, but there are 9 essential amino acids you can only get through the foods you eat.
Animal proteins like meat, fish, dairy and eggs contain all 9 essential amino acids, whereas most sources of plant protein have some, but not all of the necessary amino acids. However, by combining different vegetarian protein sources (nuts, seeds, legumes and grains) you can still create a complete protein profile.
If you want to consume 15 to 30 grams of protein with each meal, which foods should you eat? Here’s a breakdown of high-quality protein options, based on resources from Healthline, John Hopkins Medicine and registered dietitians.
Animal Proteins
- Chicken breast – 31g protein per 100g
- Turkey breast – 30g protein per 100g
- Canned tuna – 25g protein per 100g
- Shrimp – 23g protein per 100g
- Cooked salmon – 22g protein per 100g
- Lean beef – 21g protein per 100g
- Eggs – 13g protein per 100g
- Cottage cheese – 11g protein per 100g
- Greek yogurt – 10g protein per 100g
Plant Proteins
Soy, quinoa and buckwheat are the only plant-based proteins that contain all 9 essential amino acids. When it comes to all other plant-based protein sources, you must eat multiple foods combined to get a complete protein.
- Peanuts – 25g protein per 100g
- Almonds with peel – 21g protein per 100g
- Pumpkin seeds – 19g protein per 100g
- Oats – 16g protein per 100g
- Buckwheat – 13g protein per 100g (complete protein)
- Lentils – 9g protein per 100g
- Chickpeas – 9g protein per 100g
- Tofu – 8g protein per 100g (complete protein)
- Quinoa – 4g protein per 100g (complete protein)
How to Eat Sustainable Protein-Packed Meals on a Budget
Many healthy high-protein recipes seem to revolve around eggs, chicken and beef, but that can get a little boring and – depending on where and when you read this – even pricey. However, the price of foods changes every season and from location to location. More so, research across 140 countries shows that what’s considered an environmentally-friendly diet depends on the specific weather conditions, agriculture methods, transportation modes, nutritional needs and food culture of each country.
So as a general rule of thumb, mixing and matching different protein sources allows you to create nutrient-packed meals that are both cost-effective and sustainable.
For example, pairing legumes with rice forms a complete protein, while adding a handful of locally-grown nuts or seeds to your meals boosts protein content without breaking the bank. And by using two eggs in pancake batter with milk and buckwheat flour, you can stretch your money to feed your whole family instead of an eggs on toast for one.
Of course, you could also choose to eat smaller portions of animal protein and combine them with protein-rich plants, like a chili con carne with less minced beef and a wide variety of kidney beans, lentils and/or black beans.
What’s more, when it comes to a healthy diet, protein is only part of the equation. You may get in tons of protein by eating hot dogs, bologna sandwiches and chicken nuggets, but these foods also contain unhealthy fats, excess salt, nitrates and other additives – all the things you don’t want to consume.
Now that we know what kinds of high-quality protein there are, let’s explore some easy, budget-friendly protein-rich recipes that won’t compromise your health or the environment.
Protein-Rich Breakfasts
High-Protein Greek Yogurt Oatmeal Pancakes from Mom Loves Home
Turn two eggs into a protein-rich feast for the whole family by mixing them with Greek yogurt, milk and oats.
Cottage Cheese Bowl, Two Ways from Eat the Gains
Cottage cheese has a lower carbon footprint than hard cheeses, but still packs a punch in the protein department. Top with seasonal produce to stay within budget and ecological footprint.
5-Ingredient Savory Oatmeal (Chinese-Style) from Omnivore’s Cookbook
Oats, one egg and Asian favors, what’s not to love?
Creamy Quinoa Porridge from Two Spoons
Looking for a plant-based breakfast? Quinoa contains all 9 essential amino acids, and the pecans add another 9g of protein per 100g. Use any kind of healthy toppings that are affordable to you.
Yogurt Parfait Cups with Fig from Cotter Crunch
Start your day with Greek yogurt, chia seeds, almond butter and buckwheat groats.
High-Protein Lunches
Cottage Cheese Toast Ideas from Walder Wellness
Toast with cottage cheese and healthy toppings? Yes please! And the pumpkin seeds add even more protein.
Crispy Rice Salmon Cucumber Salad from KaleJunkie
Use salmon as a topping instead of the main ingredient and add edamame for a sustainable and more affordable lunch.
Protein-Packed Falafel Bowls from The Hungry Waitress
This falafel bowl contains quinoa, sesame seeds and homemade tzatziki for added protein.
Greek Healthy Meal Prep from 40 Aprons
Combine a small portion of juicy chicken with a big serving of tabouleh, hummus and tzatziki for a lunch packed with protein and flavor.
Nourishing White Bean Lemon Soup from Dishing Out Health
You can use any kind of white beans (roughly 17g of protein per 100g), leftover vegetables and some grated cheese to make this creamy soup.
Healthy Snacks with Proteins
Chia Pudding with Yogurt from Feasting at Home
They may be tiny, but chia seeds still pack a punch in the protein department! You could substitute (half of) them for flax seeds if that’s more budget-friendly.
Healthy Peanut Butter Oatmeal Cookies from Beaming Baker
Is there a tastier way to combine peanut butter and oatmeal than these cookies?
Chickpea Tahini Protein Balls from Tasty Thrifty Timely
With chickpeas, tahini, oats, nuts and seeds as ingredients, you can rightfully call these protein balls!
Greek Yogurt Onion Dip from Evergreen Kitchen
Get your veggies and your proteins in with this tasty dip.
Protein-Packed Dinners
Spicy Peanut Tofu Bowls from Pinch of Yum
Get all your amino acids in by combining tofu, peanut butter sauce and broccoli.
Instant Pot Pesto Pasta with Sardines from Killing Thyme
Sardines offer great vale for their money, with 21g of protein per 100g as well as health-boosting omega-3 fatty acids.
Chipotle Chicken Burrito Bowl from So Much Food
Poultry has a lower ecological footprint than beef, prawns and pork. Mix chicken thighs with black beans for an affordable and nourishing dinner bowl.
Sweet Potato Lentil Curry with Crispy Chickpeas from Half Baked Harvest
With both budget-friendly lentils and chickpeas, this curry screams plant protein power!
Ground Turkey Stuffed Peppers from The Modern Proper
Ground turkey, plus beans, quinoa and cheese? If you’re looking for a hassle-free, protein-packed recipe the whole family will love, give this a try.
Sweet Pea Risotto with Goat’s Cheese from Jamie Oliver
This Spring comfort food contains a whopping 30g of protein, and looks so pretty too.
What’s considered sustainable and budget-friendly differs from country to country and from period to period. But hopefully this article has given you some new ideas to make high-protein meals that won’t break the bank or the environment!
Which one of these protein-rich recipes will you be trying first?
For more healthy living advice that’s accessible, learn more about how to maintain muscle mass when you’re chronically ill and how to keep your blood glucose levels stable throughout the day.
