The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. The RDA indicates how much of a nutrient you need for essential health. So, if you weigh 150 pounds, that is only 50 grams of protein or about 2 ounces. People who are very athletic or older may want a little more. The Dietary Guidelines for Americans have shifted away from dictating percentages of macronutrients to focusing on a healthy eating plan that is high in fiber with nutrient-dense foods.
Here is an online calculator from the National Institute of Health to check your requirements based on age, activity level, sex, and weight.
One of the easiest ways to cut food spending costs is to optimize your protein choices to be more heart-healthy and closer to the recommended amount.
Understanding the cost of various protein sources can help you make budget-friendly choices without compromising nutrition.
Here's a breakdown of some common and affordable protein choices with their approximate costs per ounce:
Note: Prices are approximate and can vary based on location, brand, and purchasing method.
The most heart-healthy protein choices are low in saturated fat and rich in essential nutrients like omega-3s, fiber, and lean protein. Here are some top options:
Fatty Fish (Salmon, Tuna, Mackerel, Sardines) – High in omega-3 fatty acids, which reduce inflammation and support heart health.
Skinless Poultry (Chicken, Turkey) – Lean protein with less saturated fat than red meat.
Legumes & Beans (Lentils, Chickpeas, Black Beans) – High in fiber and plant-based protein, which helps lower cholesterol.
Tofu & Tempeh – Plant-based protein packed with heart-protective compounds.
Nuts & Seeds (Almonds, Walnuts, Chia, Flaxseeds) – Healthy fats and protein that support cardiovascular health.
Low-Fat Dairy (Greek Yogurt, Cottage Cheese) – Provides protein and calcium with minimal saturated fat.
Eggs (in moderation) – Nutrient-rich with heart-healthy fats, especially when paired with a balanced diet.
By practicing portion control, you can easily make many more protein choices and your shopping list more affordable.
I am a food, beverage, and CPG product photographer specializing in photos, stop motion, and video, with over 90,000 photos and motion graphics delivered. Clients hire me for my eye, creative direction, and passion for taking their idea to the next level.
My strength lies in a nimble and lean creative process. Clients love getting creative content at a reasonable cost since my studio can art direct, style, and shoot their images quickly and on budget. My studio features an extensive surface library and prop house with a fully equipped kitchen and two shooting studios.
My experience as a chef, stylist, and photographer has earned many awards, including APA Top 100, ACF Gold Medal, and a juried fine art photo exhibit at Art Basel Miami. I was Executive Pastry Chef for two Hyatt Hotels and Resorts before completing two post-baccalaureate certificates for Visual Art and Graphic Design at U.C. Berkeley Extension in San Francisco.
Optimize Protein Intake to Lower Food Cost
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. The RDA indicates how much of a nutrient you need for essential health. So, if you weigh 150 pounds, that is only 50 grams of protein or about 2 ounces. People who are very athletic or older may want a little more. The Dietary Guidelines for Americans have shifted away from dictating percentages of macronutrients to focusing on a healthy eating plan that is high in fiber with nutrient-dense foods.
Here is an online calculator from the National Institute of Health to check your requirements based on age, activity level, sex, and weight.
One of the easiest ways to cut food spending costs is to optimize your protein choices to be more heart-healthy and closer to the recommended amount.
Understanding the cost of various protein sources can help you make budget-friendly choices without compromising nutrition.
Here's a breakdown of some common and affordable protein choices with their approximate costs per ounce:
Note: Prices are approximate and can vary based on location, brand, and purchasing method.
The most heart-healthy protein choices are low in saturated fat and rich in essential nutrients like omega-3s, fiber, and lean protein. Here are some top options:
Fatty Fish (Salmon, Tuna, Mackerel, Sardines) – High in omega-3 fatty acids, which reduce inflammation and support heart health.
Skinless Poultry (Chicken, Turkey) – Lean protein with less saturated fat than red meat.
Legumes & Beans (Lentils, Chickpeas, Black Beans) – High in fiber and plant-based protein, which helps lower cholesterol.
Tofu & Tempeh – Plant-based protein packed with heart-protective compounds.
Nuts & Seeds (Almonds, Walnuts, Chia, Flaxseeds) – Healthy fats and protein that support cardiovascular health.
Low-Fat Dairy (Greek Yogurt, Cottage Cheese) – Provides protein and calcium with minimal saturated fat.
Eggs (in moderation) – Nutrient-rich with heart-healthy fats, especially when paired with a balanced diet.
By practicing portion control, you can easily make many more protein choices and your shopping list more affordable.
I am a food, beverage, and CPG product photographer specializing in photos, stop motion, and video, with over 90,000 photos and motion graphics delivered. Clients hire me for my eye, creative direction, and passion for taking their idea to the next level.
My strength lies in a nimble and lean creative process. Clients love getting creative content at a reasonable cost since my studio can art direct, style, and shoot their images quickly and on budget. My studio features an extensive surface library and prop house with a fully equipped kitchen and two shooting studios.
My experience as a chef, stylist, and photographer has earned many awards, including APA Top 100, ACF Gold Medal, and a juried fine art photo exhibit at Art Basel Miami. I was Executive Pastry Chef for two Hyatt Hotels and Resorts before completing two post-baccalaureate certificates for Visual Art and Graphic Design at U.C. Berkeley Extension in San Francisco.
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