It’s no secret that protein builds strong muscles. But how do you introduce it into your everyday diet — along with all those nutrients, vitamins and minerals — without breaking the bank?
Simple: leaner cuts and smaller portions of poultry, pork, beef and fish. But how much is right? The recommended portion size is 3 ounces, which is about the size of a deck of cards and fits in the palm of your hand.
Read on to find out how to make healthy, leaner choices without emptying your wallet.
Wing it
Poultry is a great choice that’s good for your health. Go for lean or extra-lean chicken and turkey — skinless or ground. Look for poultry that has not been injected with sodium. Remember: There’s generally less fat in wild game than in animals raised for market.
Mindful money-saver: Skin-on or bone-in parts tend to be less expensive. And you can always buy a whole chicken or turkey and cut it into pieces.
Mouthwatering poultry recipes:
- Chef Rob’s Curried Chicken Thighs
- Chef Kelsey’s Pan Roasted Chicken Thighs with Cherry Tomatoes and New Potatoes
Beef up
Live high on the hog with beef and pork loins and rounds, which are healthy cuts with the lowest amount of saturated fat. Skip prime beef in favor of choice or select grades. Craving hamburgers or meat loaf? Buy ground beef that’s 90% lean or more. But if you must use ground beef that’s less than 90% lean, no worries. Just make sure to pour off the fat after you brown it.
Mindful money-saver: By and large, the healthiest cuts of meat are the least expensive, such as beef sirloin, lean ground beef, flat-iron steak and bone-in pork loin chops.
Sumptuous beef and pork recipes:
- Chef Rob’s Apple Pork Chops
- Chef Kelsey’s Turkey Meatballs with Marinara over Zucchini Noodles
- Chef Kelsey’s Pork Cutlet Scallopini with Zucchini Noodles
Go fish
Surf’s up! With fish, you have an ocean of healthier, leaner choices. Start with fatty, protein-rich options like mackerel, herring, black cod and sardines. Your best bets are fresh or frozen fish that are prepared grilled, baked or broiled, never breaded or fried.
Mindful money-saver: Fresh fish that’s in season tends to be less expensive. Stock up on long-lasting canned varieties such as anchovies, salmon or albacore tuna and rinse off to cut back on added salt. Buying in bulk and freezing grab-and-go portions can help keep costs low.
Delicious fish recipe:
For healthier poultry, beef or pork, be sure to discard the skin and all visible fat before you cook it.