UW Nutritionist: Skipping eggs? Here are Inexpensive proteins to maintain a healthy diet
Mar 22, 2025, 5:10 AM
Tuna is a solid alternative to eggs as a protein source, according to a UW nutritionist. (Getty Images)
(Getty Images)
The price of eggs has some looking for protein alternatives. A UW nutritionist says options don’t have to be expensive or complicated.
In a report from Morgan Chojnacki recommends affordable options like tuna, chicken, and plant-based sources such as beans, seeds, and grains.
“I always advocate for beans. You can buy a can of beans for 89 cents,” she said. “There are three servings in a can, and you’re getting 8, 10, 15 grams of protein, depending on the bean.”
For breakfast, Chojnacki suggests alternatives to sugary cereals.
“Some of my favorite breakfast items are cottage cheese or yogurt with granola or nuts. I also really like oatmeal,” she added.
Chojnacki also offered ingredients that can add variety to your meals. Nontraditional sources like teff flour, used in Ethiopian dishes like injera, and lentils, which are high in both protein and fiber.
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Your body needs protein
noted the importance of protein to stay healthy.
“Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones. Plus, protein helps you feel full, so it’s often part of a healthy weight-loss plan,” the website outlined.
says, “The nutritional value of a protein is measured by the quantity of essential amino acids it contains.”
Chicken, beef, fish, and dairy products have large amounts of high-quality protein. Soy products, quinoa and the seed of a leafy green called amaranth also have large amounts of all of the essential amino acids. Beans, lentils, nuts and whole grains contain all of the essential amino acids, but may be low, according to Better Health.
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