There are many diets that help you lose weight, but they mainly rely on protein and healthy fats. Some think you need to buy expensive protein products, but many of those are unknown origin. So in this article, we'll show you cheap, good quality sources available at low prices.

First item: Almonds

Eating a handful of almonds gives you 6 grams of fiber and 9 grams of healthy fats. Eating a small amount of unsalted almonds makes you feel a bit happy, full, and like you’re not eating boring food during your weight loss journey.

Almonds have antioxidants that help reduce cancer risk. They’re a natural source of vitamin E. You can eat a small handful or grate two over salad, grilled chicken, bread, or cake.

 

Second item: Eggs

Eggs are important in some diets because they're cheap and easy to find everywhere. You can eat them for breakfast every day, cooked in many ways. One egg has 70 calories and 6 grams of protein.

That’s why some athletes prefer eggs for breakfast and eat a lot to feel full. Eggs help stabilize blood pressure and also provide good cholesterol for the body.

You can fry eggs in butter or cooking oil. It's a complete meal with healthy fats and protein, plus low in carbs which helps you lose weight fast.

Third item: Red beans

Canned red beans are cheap compared to many unhealthy foods and canned stuff we buy. Red beans have 7.5 grams of protein and 7.5 grams of fiber. Fiber helps digestion with the starch inside and keeps you feeling full longer. You can add them to a green salad or eat with grilled chicken.

Fourth item: Chickpeas

Chickpeas are good for your body and help strengthen bones. They are full of protein. Half a cup has 120 calories, 6 grams of protein, and 6 grams of fiber. Chickpeas are available fresh in all local markets. They’re rich in folic acid which gives you energy for daily activities.

You can eat chickpeas in many ways, like mashed, added to green salad, or with leafy veggies.

Fifth item: Lentils

Lentils offer many health benefits. They lower the risk of diabetes, obesity, and cancer. They also help strengthen heart muscles and keep blood vessels healthy. There are many ways to cook lentils. The most common is soaking lentils in 3 cups of water for a long time, then blending well and serving with green salad.

Item six: canned tuna

One can of tuna has 70 calories but also 16 grams of protein. Tuna helps build a lot of weight and also builds muscle mass in the body. It's rich in omega-3 vitamins. But watch the sodium amount in the can and try to lower it as much as possible.

When preparing tuna to eat, rinse it well from the preserving oil, then chop some fresh veggies next to it. This meal saves a lot compared to the fast food we eat daily.

Item seven: Greek yogurt

Greek yogurt is very important, full of protein and low in fat compared to other yogurts. One container of Greek yogurt has 16 grams of protein. It also provides daily calcium needs and probiotics that greatly improve digestion. So people with indigestion can eat it regularly.

Nutrition experts recommend eating a high protein amount at breakfast to stay full as long as possible and not overeat at lunch. So you can have Greek yogurt at breakfast with some granola or oats. There are some recipes that use it as a healthy alternative to butter or oil in baking.

Item eight: low-fat cheese

Many people don’t like the taste of low-fat cheese, but few realize its value. Half a cup has 16 grams of protein. You can eat low-fat cheese alone with some cucumber as a snack between meals. Watch fat content. the best options have 1% or 2%. The fat free version can be added in scrambled eggs or eaten with whole grains or fruit.

Item nine: Peanuts

Peanuts are a cheap, nutrient-rich nut. A handful, 28 grams, has 7 grams of protein. It's a natural protein source, has copper, many good minerals, and helps strengthen muscles and the immune system.

But avoid eating peanuts with sweeteners, roasted, or in large amounts because they have high calories.

Item ten: Pumpkin seeds

One handful of shelled pumpkin seeds gives you 8.5 grams of protein. They also have magnesium that helps balance minerals in your body. You can eat them by sprinkling on salad, oatmeal, or yogurt.

Item eleven: Quinoa

Quinoa has become popular in markets lately and prices have dropped. It's a healthy alternative to white rice, with twice the protein and fiber. Many baked goods are made from quinoa flour, so you can also use it instead of baked goods from white flour.

One note on all these items: you should count the calories in each and not overdo high-calorie ones like peanuts, chickpeas, and red beans. You can follow your diet with us through paid subscriptions that offer a tailored diet plan counting calories and a home workout system with levels from beginner to pro.