Section Title

Using Proteins


Tips for BuyinG

Choose lean proteins, such as:

Tips for Using

Stir-fried tofu

Split pea, lentil, white bean or minestrone soups

Baked beans

Black bean enchiladas

Garbanzo or kidney beans added
to a salad

Rice and beans   

Veggie burgers

Hummus (chickpeas) spread on
pita bread



Choose unsalted nuts as a snack, on salads, or in main dishes. Here are some ideas:



Use pine nuts in pesto sauce with whole-grain pasta

Add toasted peanuts or cashews to a
vegetable stir fry in place of meat

Add slivered almonds to steamed vegetables                                                                       

Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt

Add walnuts or pecans to a green salad instead of cheese or meat



Tips for Handling

Using Proteins on a Budget

While some proteins may be the spendier items on your shopping list, such as those you find at the meat counter, there are many ways to incorporate proteins on a budget. Here are some quick tips: