Eggs, tofu, lentils, beans and canned fish are practical protein choices when you are trying to keep the grocery bill down. Buy one food you can cook fresh and one you can keep in the cupboard. For example, use tofu in a stir-fry and keep canned beans or sardines for a day when you have less time.
To compare prices, look at what the pack actually gives you. Divide the cost by the number of portions you will eat and check the protein listed for the same amount. A cheaper pack can cost more per meal if you throw part of it away or have to buy another ingredient to make it useful.
- Use the cost of the portion you actually eat.
- Compare similar foods in the same state, such as drained beans with drained beans.
- Keep a quick option and a longer-lasting option for different days.
- Add a staple and vegetables to make the protein food part of a meal.
In this guide
Section 1 of 5 · Start with meals you already cook
Choose a protein you can use more than once
HealthHub’s My Healthy Plate puts foods such as eggs, fish, poultry, beans and tofu in the protein portion of a balanced meal. Look at your usual dinners and choose a food that goes with at least two of them. Eggs might go with porridge or toast, while chickpeas might work in soup and a rice bowl. HealthHub’s My Healthy Plate guide
| Protein food | One quick use | What affects the value |
|---|---|---|
| Eggs | Fully cooked egg with toast or porridge | Number of eggs used before the pack date |
| Plain tofu | Tofu and greens over rice | Weight you eat and how quickly you use the opened pack |
| Tempeh | Cooked pieces with vegetables and a staple | Price for the portion and preparation needed |
| Dried lentils | Dhal or vegetable soup | Cooking time and how much cooked food you use |
| Canned chickpeas or beans | Add to soup, curry or a rice bowl | Drained weight and how much of the can you finish |
| Canned sardines or tuna | Add to bread, pasta or rice | Edible weight, packing liquid and sodium |
| Plain frozen fish or poultry | Cook a portion with vegetables | Edible yield, freezer space and preparation |
Buy the one that works with your equipment and routine. Dried lentils suit a night when you have time to simmer them. A can of beans is more useful on a night when dinner needs to be ready quickly. Use the manufacturer’s storage and preparation instructions, especially once a pack or can is open.
Section 2 of 5 · Count portions and usable weight
Compare the price in the supermarket
A sticker price tells you what you pay at the register. To estimate the cost per meal, divide it by the portions you will use. If a package lists total and drained weight, use the drained figure when the nutrition information and your portion both refer to drained food. A liquid you pour away is part of the purchase and contributes to the price even though it is absent from your meal.
An example with two invented packs
Suppose a $2.40 block of tofu makes three portions in your kitchen. It costs 80 cents per portion. If a $2.20 can of beans makes two portions, it costs $1.10 per portion. Those calculations say nothing by themselves about grams of protein. If a comparable label shows the tofu portion provides 8 g and the beans provide 11 g, both examples work out to 10 cents per gram of protein. These numbers are invented and help you separate cost per portion from cost per gram. HealthHub’s guide to reading food labels
Compare dry and cooked foods carefully
Dried lentils absorb water when cooked, changing the weight per serving. Use cooked yield to compare the portions you will serve. If you read a nutrition figure on a dry label, convert using the amount of dry food that went into the recipe rather than treating a cooked gram as a dry gram.
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Section 3 of 5 · Give each ingredient a second use
Make three meals from a small shop
For the first meal, cook tofu with chye sim or cabbage and serve it with rice. For the second, make a lentil soup with vegetables and a piece of wholemeal toast. For the third, serve sardines in a sandwich or with rice and add a vegetable side. Replace a fish meal with beans or tempeh if that better suits your household.
A family can use the same base and let people choose their protein. Put rice and greens on the table, then offer tofu or cooked egg where suitable. A student cooking for one can buy a smaller package and plan the second use before opening it. Follow the product directions for how to store and use the remainder.
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Section 4 of 5 · Look beyond the protein number
Choose for storage, taste and dietary needs
Check sodium on seasoned tofu, baked beans and canned fish if you are comparing similar products. Compare the figures on the same basis and consider the sauce or liquid you will consume. Plain versions can give you more control over the final seasoning. Choose products you enjoy enough to finish.
People following specific medical diets should use guidance tailored to their situation. For everyday meal planning, use a variety of protein sources rather than relying on the cheapest one at every meal. A shelf-stable cupboard item can bridge the gap between shopping days and leave room to buy fresh food when you will use it.
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Section 5 of 5 · Make the next grocery decision easier
Budget protein questions
Is tofu always cheaper than meat?
Prices and serving sizes vary. Compare your actual portions and account for any waste. Tofu can be a practical option even when its price per gram of protein is similar because it may fit a different dish.
Do beans count as a protein food?
Yes. They contribute protein and can also add dietary fibre. Choose a preparation that suits the meal.
Is a multipack always better value?
Only if you use the extra food. A smaller pack can cost less overall when the remainder of a large pack would be wasted.
Can I make a balanced meal from canned food?
Canned beans or fish can supply the protein portion of a meal. Add vegetables and a suitable staple, and check storage and seasoning on the labels.
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