Dietitian ranks the most affordable protein options to add to your diet

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

As household budgets become increasingly stretched, it is not surprising that many of us are taking a microscope to the weekly grocery spend to determine if we can save any extra dollars.

While the cost of fresh produce has had noticeable increases, it is the cost of protein-rich foods including meat, chicken and fish that remain high and are unlikely to be discounted as heavily as processed snack foods.

There are though some surprisingly cost-effective options and foods that could even slash your weekly protein spend if you use a little more frequently in the family meal plan.

Offering more than 13 vitamins and minerals and up to 8 grams of high-quality protein per egg for less than $2 a serve, eggs are one of the most cost-effective sources of protein. While there have been recommendations to limit the intake of eggs, egg yolk in particular, unless you have high cholesterol you can enjoy an egg or two each day without cause for concern.

It is not uncommon to see people spend much money on expensive protein rich foods, when you can find skim milk powder in supermarkets for as little as a few cents per serve, which means you can concentrate protein shakes, smoothies, yoghurt, baking and cereal bowls with extra protein for just a few extra cents each day.

For the non-vegetarians among us, tofu is not always top of the list when it comes to affordable protein options you can't go wrong with adding tofu to your diet a couple of times each week. Made by curdling soy milk and pressing it into blocks, tofu is a cost effective, plant-based protein that works well as an alternative to meat in stir fries and curries.

Often on sale in supermarkets, and offering upwards of 18 grams of protein per 100 grams, canned tuna is one of the most budget friendly proteins you can find. Easy to incorporate into a range of meals, utilising tuna in a family meal each week will save upwards of $10 compared to using meat or chicken as a meal base.

If you like cottage cheese, it is nothing but a good thing for your weekly shopping budget, given that just ½ a cup of cottage cheese contains close to 15 grams of protein. A higher protein alternative to cheese, most spreads and as a base for pasta dishes and salads, if you do enjoy it, it is a smart time to use it a lot more on your weekly menu.

One of the leanest, protein rich foods you can find, 100 grams of white fish contains fewer than 100 calories and almost 20 grams of protein. If it is fear from preparation holding you back, all you need is some baking paper and a fry pan to sear a fillet, or crumb like a schnitzel for a relatively cheap family meal.

Surprisingly lean, chicken mince is significantly cheaper than lean beef and is an extremely versatile protein to weave into the family meal roster – think rissoles, pasta dished, Chinese stir fries or tacos, for as little as $5-6 per meal.

Another surprisingly lean mince alternative, pork mince is a tasty base for spaghetti bolognaise or lasagna, and another dinner base that costs as little as $6 per meal.

Significantly cheaper than the extra lean varieties, at 18-20 per cent fat, you are much better to buy chicken or pork mince and then enjoy the extra lean beef mince occasionally.

Popular for families, chicken thigh, especially enjoyed with the skin on can contain 20-30 grams of fat per 100 grams, which makes similarly priced chicken breast a much smarter option nutritionally.

Regularly discounted, you can pick up chicken breast in bulk for as little as $10-13 per kilo and with 20-30 grams protein and very little fat per serve, chicken breast is a nutrient rich protein that can be made into a wide range of family friendly meals.

A rich source of well absorbed iron, if you are going to enjoy beef mince, it makes sense nutritionally to pay a little extra for the extra lean varieties.

Slighter higher in fat than lean pork cuts, compared to beef, pork is cheaper and means you can feed the family a protein rich meal for $10 or less.

Nutritionally superior to canned tuna thanks to its rich Omega-3 content, if fresh salmon is not your jam, or out of your budget, canned salmon made into rissoles, quiches or frittatas is a great way to get more Omega-3 into your diet at a much cheaper price point.

One of the leaner cuts of beef, rump steak is also one of the more cost effective options that is a rich source of iron and protein.

Tasty but also high in fat, there are better protein rich options at this price point than fatty chops.

Whilst relatively expensive per kilo, per 100g these Omega 3 and protein rich toast toppers get top marks nutritionally and are worth the spend if you like them and can include them more frequently in your weekly diet.

Relatively lean, lamb steak strikes a good balance between price point and a lean red meat to tick the box on the family's intake of well absorbed iron.

One of the richest natural sources of Omega-3 fat, whilst relatively expensive, you only need 100g to get your ensure daily recommended intake of these important fats.