7 Budget Protein Foods This Chef Always Buys at Costco
Getting enough protein daily can feel like a challenge, especially if you're aiming for that magic number of 100 grams. Food Network Champion Bobby Parrish understands this struggle and has discovered the best protein-packed finds at Costco that won't drain your wallet. Whether you're an athlete, fitness enthusiast, or just trying to eat healthier, this guide will help you reach your protein goals with ease.
Safe Catch Tuna: The Mercury-Tested Protein Powerhouse
When it comes to portable protein, tuna is hard to beat. "One tin of Safe Catch yellowfin tuna packs 43 grams of protein, getting you almost halfway to your daily goal," Parrish says in his post. He particularly recommends the Safe Catch brand because every batch is mercury-tested, making it pregnancy-safe. While chunk light tuna offers 18 grams per 3 ounces, yellowfin provides a whopping 26 grams in the same serving.
Greek Yogurt: The Strained Protein Champion
Greek-style yogurt stands out in the dairy aisle. "Two-thirds of a cup of Greek yogurt delivers 18 grams of protein, while regular yogurt only provides 8 grams in a larger serving," Parrish explains. The difference lies in the straining process, which removes excess sugar (lactose) while concentrating the protein content.
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Chicken: Breast vs. Thighs Protein Battle
For poultry lovers, chicken breast emerges as the protein winner. "A three-ounce portion of chicken breast contains 26 grams of protein, compared to 21 grams in chicken thighs," Parrish notes. While thighs offer more flavor due to higher fat content, breasts are the go-to choice for maximizing protein intake.
Ground Beef: Lean Means More Protein
When it comes to beef, leaner options pack more protein. "The organic 85/15 ground beef provides 21 grams of protein per 4 ounces," says Parrish. He points out that while the conventional 93/7 blend offers slightly more protein at 23 grams, the organic option provides better overall quality.
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Beef Sticks: Portable Protein Solutions
For on-the-go protein, Parrish recommends Chomps beef sticks. "A 32-gram Chomps stick delivers 10 grams of grass-fed beef protein," he shares. This beats out Wagyu beef sticks, which only offer 5 grams of protein per 26-gram serving due to their higher fat content.
Wild-Caught Salmon: The Sustainable Protein Option
While not as protein-dense as tuna, wild-caught pink salmon still impresses. "A one-third cup serving provides 17 grams of protein," Parrish notes. This makes it a solid choice for those seeking variety in their protein sources.
Cottage Cheese: The Comeback Protein Star
Cottage cheese has made a strong return to the protein scene. "Just a half-cup serving packs 13 grams of protein," Parrish explains. He recommends it for both direct consumption and as a versatile ingredient in protein-rich sauces and dishes.
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Bobby's Pro Tip:
Mix and match these protein sources throughout your day to easily exceed 100 grams of protein. For example, combining tuna at lunch, Greek yogurt as a snack, and chicken breast at dinner puts you well on your way to meeting your daily protein goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
