Protein is an essential nutrient for muscle building, tissue repair, hormone production, and immune health. The good news? You don’t need to spend a fortune to include protein-rich foods in your diet. Here are 10 affordable indian options under ₹100:

1. Moong Dal (Green Gram)

· Cost-effective and high in protein

· Versatile: Use in soups, khichdi, or sprouts

· Rich in fiber, vitamins, and minerals

2. Chana (Chickpeas)

· Packed with plant-based protein

· Great for salads, chaat, and curries

· Helps in weight management and blood sugar control

3. rajma (Kidney Beans)

· Protein powerhouse for vegetarians

· Ideal for curries, salads, or wraps

· Loaded with iron and fiber

4. Tofu

· Affordable and versatile soy protein

· Can be used in stir-fries, curries, or sandwiches

· Excellent source of calcium and essential amino acids

5. Paneer (Cottage Cheese)

· High in casein protein, perfect for muscle repair

· Use in sabzis, sandwiches, or snacks

· Rich in calcium and healthy fats

6. Eggs

· Complete protein with all essential amino acids

· Economical and quick to prepare: boiled, scrambled, or omelettes

· Supports muscle growth and brain health

7. Peanuts

· Budget-friendly and protein-rich snack

· Can be eaten raw, roasted, or as peanut butter

· Contains healthy fats and fiber

8. Dahi (Curd/Yogurt)

· Great source of protein and probiotics

· Perfect for raita, smoothies, or as a side

· aids in digestion and immunity

9. Soy Chunks

· One of the highest protein plant-based foods

· Affordable and easy to cook in curries, biryani, or stir-fries

· Excellent for vegetarians and vegans

10. Sprouts

· Moong, chana, or lentil sprouts are loaded with protein

· Eat raw in salads or lightly stir-fried

· Packed with vitamins, minerals, and antioxidants

💡 Tip:
Mix and match these foods throughout the day to meet your daily protein requirements without stretching your budget.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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Balasahana Suresh

04/11/2025 11:24 AM