9 PROTEIN-RICH FOODS FO THOSE ON A TIGHT BUDGET 

Eggs are often dubbed nature's perfect food. They have essential vitamins, minerals, and high-quality proteins, all encapsulated in a neat little shell.

1. Eggs

Peanut butter isn't just a delectable spread; it's packed with protein. For approximately $2.50 or less per 16-ounce jar, you get about 8 grams of protein from just two tablespoons.

2. Peanut Butter

Originating from East Asia, edamame has gained immense popularity worldwide due to its impressive nutritional profile.

3. Edamame

Seafood, especially fresh fish, can be costly. However, canned tuna offers an affordable alternative, allowing people to enjoy the benefits of marine protein without breaking the bank.

4. Canned Tuna

Traditional Greek yogurt is thicker and creamier than regular yogurt, resulting from its unique straining process.

5. Greek Yogurt

Sunflower seeds are tiny treasures of nutrition. These crunchy seeds, often overlooked, are a source of healthy fats, antioxidants, and a decent amount of protein.

6. Sunflower Seeds

Hailing from South America, quinoa has been consumed for thousands of years. This ancient grain is a true superfood, loaded with nutrients, including a good amount of protein.

7. Quinoa

Tofu is derived from condensed soy milk, and tofu is a rich source of plant-based protein. Its subtle taste and adaptable texture make it a favorite for various culinary applications, from stir-fries to desserts.

8. Tofu

For those serious about muscle-building and fitness, whey protein powder is often a go-to.

9. Whey Protein Powder

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