10 Affordable Protein Sources For A Super-Tight Budget - Page 4
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Canned salmon
If you enjoy this pink fish but the fresh stuff is too pricey, try the canned variety. It offers all the heart-healthy omegas of fresh salmon, in an efficient package. A five-ounce can of canned salmon offers nearly 30 grams of protein at just over 200 calories, so it will make you feel full without overeating. Like tuna, it tastes great mixed up with a little mayonnaise and relish to put on a sandwich or crackers, but it can also be used to make fried salmon patties, and you can also dress it up by putting it in your Salmon Wellington (baked pastry dish with cream cheese), or on top of a French salad nicoise. You can often find a five-ounce can for under two dollars, making it much cheaper than a filet of salmon.
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