A little bit more expensive than most other items on the list, but Salmon provides an excellent source of complete proteins as well as a significant amount of Omega-3 Fatty Acids. Salmon is a phenomenal food, the only very minor shortcomings include its moderate cholesterol content and that a large amount of salmon on the market come from fish farms. Choose Wild Alaskan Salmon if possible for the best nutritional value. Unfortunately, the highest quality of salmon is also usually the more expensive kind. If you find salmon for an excellent price, it is most likely the farmed salmon so make sure to double check the food label or the advertisement. Occasionally there are sales on salmon making it more affordable I have included a few salmon recipes later on in this book.
Shrimp is an excellent source of almost pure protein. There is very low fat content, the only real downside is that it is very high in cholesterol. Shrimp gets a bad reputation sometimes because it is often accompanied with plates of pasta, rich creamy sauces, or plenty of tartar sauce. Buying shrimp when it is on sale or for special occasions is a good snack or meal that is high in protein and tastes great. At weddings and other formal events, I make sure to head right to the shrimp platter and stock up. Sometimes shrimp will go on sale, and some people eat small amounts of shrimp unlike myself, so I have included a few shrimp recipes later on in this book.
3. Acai Berries
While I think acai berries have recently been touted a little too much as super-antioxidants, they are still excellent foods to add to your diet. While they might not cure all diseases and help you lose 20 lbs, they are worth buying if you have the extra money to spend. Acai berries aren’t sold in a lot of stores and the acai berry nutritional supplements are at least moderately expensive. There are countless acai berry supplements weight loss drinks but it is not conclusive whether these products give you the same benefits as the acai berries themselves. You are better off purchasing grapes, blueberries, or green tea instead of acai berries to get in your antioxidants if you are on a budget.
4. Almonds/Almond Butter
Almonds are probably the best nut to snack on because of a very low percentage of saturated fat content and a lower carbohydrate content than most other nuts. Almonds are also very high in Vitamin E and other micronutrients. Almond butter is usually very expensive but it has a delicious sweet and toasty taste. Almonds are great as a snack or to add some healthy fat to a meal which is important to improve satiety and fat-soluble vitamin absorption. If almonds or almond butter are too expensive, natural peanut butter or plain peanuts are a good substitute. If you buy them in bulk and eat them slowly, a bag of almonds will last you a long time and provide you with several high quality snacks.
5. Soy Milk
Unless you are lactose intolerant or vegan, I would recommend drinking skim milk instead because it is about 1/3 of the cost. That being said, soy milk is still very good for you and not outrageously priced. Soy is one of the only major plant sources of complete proteins which makes it crucial for vegetarians. It is good first thing in the morning or post-workout because it is quickly broken down and absorbed by the body. Soy also has healthy fats, no cholesterol, and provides heart healthy flavenoids that reduce cholesterol levels. Soymilk can be purchased in several delicious flavors with added sugar or in plain form with less sugar than milk. If you don’t drink regular milk, I’d highly recommend adding soy milk to your diet. Don’t bother purchasing much rice or almond milk since neither of them provide any significant protein.
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