Protein without the price tag

If you’re looking to add more protein without overspending, try these affordable, nutrient-packed options:

1. Beans and other legumes are protein-packed, high-fiber choices. Add them to soups, stews or salads, or use them as dips.
2. Tofu and tempeh are versatile, plant-based staples that are rich in protein. Add silken tofu to miso soup, stir-fry firm tofu or add tempeh to noodle dishes and curries.
3. Ground turkey or chicken are leaner, often more affordable alternatives to ground beef and soak up flavor nicely.

Better grains for your heart

White rice is a staple in many diets, but it can spike blood sugar. Consider these grains to keep meals heart-smart:

1. Brown rice is a fiber-rich alternative to white rice that pairs well with almost any dish.
2. Quinoa is a protein-rich grain that works in soups, salads and side dishes.
3. Barley is used in many Asian soups as a whole-grain swap.

Canned, dried and frozen alternatives

These foods can be just as nutritious as fresh varieties, but also stay edible longer. Check for low-sodium, no-salt-added and no-sugar-added options.

1. Frozen fruits and vegetables are picked at peak ripeness and frozen to lock in nutrients. Use them in stir-fries, soups, smoothies or as quick side dishes.
2. Canned tuna is wallet-friendly, packed with omega-3s and easy to mix with salads, sandwiches or in brown rice bowls.To find more tips and budget-friendly recipes, visit Recipes.Heart.org.