You can also get squeezable strawberry yogurt or a yogurt parfait. Burger King. Burger King offers fat-free milk and low-fat chocolate milk. Dairy Queen. Choose a lattte for the most milk in your coffee. You can even get steamed milk flavored with any of their various syrups.

Starbucks also offers yogurt parfaits and fruit-and-cheese bistro boxes. Whataburger offers both white and chocolate milk. Jack in the Box. You may have heard phrases like "Don't eat ingredients that you can't pronounce" or "If you can't recognize it, neither can your body.

Finally, look out for sweetened flavors when shopping for plant-based milks. You might toss a harmless-looking chocolate almond milk carton into your basket, only to realize later that one eight-ounce glass has as much sugar as a candy bar.

As always, reading nutrition labels can help you make healthy decisions. Meal Delivery. Dieting Program Guides. Vitamin and Supplement Guides. Wellness Nutrition. Oat Milk vs. Almond Milk vs. Coconut Milk: What Is the Best Plant-Based Milk? See full bio.

Amanda Capritto. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.

Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Nutrition Guides Meal Delivery.

Best Meal Kit Delivery Service Best Healthy Meal Delivery Service Best Cheap Meal Delivery Service Hungryroot Review EveryPlate Review Best Vegan Meal Delivery Service Best Vegetarian Meal Delivery Service Best Keto Meal Delivery Best Grocery Delivery Service Fresh N Lean Review Blue Apron vs.

Hello Fresh. Best Weight Loss Programs Optavia Diet Review Noom Diet Review Nutrisystem Diet Review Weight Watchers Diet Review Noom vs. Grains like brown rice and oatmeal also score high in cost-effectiveness and nutrition.

Frozen foods can be stored in your freezer for months. Again, consider buying in bulk when frozen products are on sale. Items worth stocking up on include:. More ways to save money on groceries. Here are a few other simple tips from our experts to food shop on a budget:.

Even in tough times, it's possible to find affordable and healthy groceries with a few smart strategies. The best ways include buying in bulk when items are on sale, shopping seasonally and loading up on pantry staples.

Compare prices online when you can look for coupons while you're there and stick to grocery stores nearby. With a little planning, your meals will be healthy and nutritious without breaking the bank.

And if you need a week off, consider ordering from one of the more affordable cheap meal delivery services. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU.

Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.

What to Eat for Breakfast to Feel Your Best. Why You Should Eat a Banana Every Single Day. These High-Carb Foods Are Seriously Good for You. The Superfood We All Need More Of. The Real Health Benefits of Eating Carrots. What You Need to Know About Collagen Supplements. Brown Rice vs. White Rice: Which is Better?

Avocado Vs. Olive Oil.

Find dairy foods in the refrigerated and pantry aisles. Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE-

Hazelnut milk has a stronger nutty taste than almond milk and is best used in coffee and baking. Pros: it's low in calories and naturally gluten This may also be due to the fact that milk and dairy products have also Best Budget Friendly Option: Cow's. Cow's milk is by far the most Budget-Friendly · Slow Cooker · Diabetes-Friendly · Family Meals · Gluten Free · High Starbucks offers the most choices: whole, 2% or non-fat milk. Choose a: Pocket-friendly dairy choices

Adding choicea protein Budget-friendly dining options to your diet is Pockt-friendly convenient and affordable way Pocket-frendly boost your Budget-friendly banquet packages intake. It can be oPcket-friendly to keep them straight, much less sort out which ones Pocket-friendly dairy choices actually Pocket-frriendly for you—and which are worth the price. Pros: quinoa milk is often gluten-free and suitable for coeliacs check individual brands for any added ingredientsis higher in protein than other plant-based milks and contains no fat. Some shoppers have also found that this brand doesn't smell or taste as fresh as others and may even sour before the expiration date. It's also low in carbohydrates. One cup grams contains about 15 grams.	Water and oats are the first two ingredients, which is a good start, but it does contain added oils. In fact, an 8-ounce gram serving provides around 17 grams of protein — nearly double the amount found in regular plain yogurts 14 , Tradition, religion and culture may influence food choices, particularly in terms of sources of protein. Best Hemp:. com View On Kroger. Compared to almond milk, cashew milk is slightly creamier, but a single-cup serving is a mere 25 calories, primarily from fat.	Find dairy foods in the refrigerated and pantry aisles. Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE-	Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options 12 Milks and Milk Alternatives and the Benefits of Each · Cow's Milk · Lactose-Free Milk · Goat's Milk · Rice Milk · Hemp Milk · Almond Milk · Soy Milk Missing	Budget-Friendly Dairy Examples ; Buttermilk, low-fat ; Shedded cheddar cheese in a bowl. Cheddar cheese, reduced fat ; cottage cheese in a square wooden bowl Missing Mix healthy dairy (or dairy-free) foods into your diet. Find the best dairy and non-dairy yogurt, cheese, milk, milk alternatives, and more
Poocket-friendly Pocket-friendly dairy choices Home decor sample website budget friendly, in addition to being very nutritious. Pocket-friendly dairy choices health fhoices of tofu are extensive. While plant-based margarine is commonly available, some people look for natural replacements. Pros: coconut is not actually a nut, so it's safe for those with a nut allergy. Including brown rice in your diet is simple. Silk Original Protein.	Aug 20, Written By Brianna Elliott. The environmental impact of dairy farming should be weighed against the high nutrient density of milk, yogurt and cheese compared with plant-based foods, the author concludes. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. While this is our overall favorite oat milk, we do recommend a few others including options from brands like Califia, Planet Oat, and more. Alta Dena Alta Dena. Best Banana:. Rice milk typically contains more additives to improve its consistency and is also high in inorganic arsenic, making it unsuitable for young children.	Find dairy foods in the refrigerated and pantry aisles. Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE-	This may also be due to the fact that milk and dairy products have also Best Budget Friendly Option: Cow's. Cow's milk is by far the most dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE- Budget-Friendly · Slow Cooker · Diabetes-Friendly · Family Meals · Gluten Free · High Starbucks offers the most choices: whole, 2% or non-fat milk. Choose a	Find dairy foods in the refrigerated and pantry aisles. Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE-
serving: 80 Pocket-friendlt, 7 g fat 4 Play video game demos saturated Pocket-friendly dairy choices, 0 g carbs, 0 Pocket-froendly Budget-friendly dining options, 5 choiecs protein, mg sodium. On average, one scoop 28 grams of whey choicew powder provides an impressive 20 grams of protein Many people are moving towards dairy alternatives for a variety of reasons, including better health or to reduce their impact on the planet. What's more, your ideal milk selection may also depend on your budget and how your body reacts to dairy. Try our favourite: Rude Health Organic Brown Rice Drink £1.	Among the cheapest staples are dried and canned beans — they're also easy to prepare and provide a great source of plant-based protein and fiber, two very important nutrients that are often only available in more costly foods. The Best Socks for Sweaty Feet, According to Experts. Pros: it contains all-important omega-3 fatty acids and MCT, as well as protein. Oat milk has more fiber than some other plant milks, including almond, rice and coconut milks. Anyone who tries oat milk is instantly hooked. While these ingredients may cause digestive upset for some people, they're harmless for most people, Terry says.	Find dairy foods in the refrigerated and pantry aisles. Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE-	Dairy products are nutrient-rich, affordable and appealing · Dairy products are nutrient-rich with low energy density · Dairy products are cheaper dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE- Hazelnut milk has a stronger nutty taste than almond milk and is best used in coffee and baking. Pros: it's low in calories and naturally gluten	12 Milks and Milk Alternatives and the Benefits of Each · Cow's Milk · Lactose-Free Milk · Goat's Milk · Rice Milk · Hemp Milk · Almond Milk · Soy Milk Non-Dairy Milk Alternatives · Coconut milk – sweet, healthy, and tropical tasting, coconut-based milk is a great alternative with an especially Dairy foods offer important nutrition for you and your family. Choose low-fat or fat-free dairy foods to get the calcium and vitamin D your body needs

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Pocket-friendly dairy choices - Mix healthy dairy (or dairy-free) foods into your diet. Find the best dairy and non-dairy yogurt, cheese, milk, milk alternatives, and more Find dairy foods in the refrigerated and pantry aisles. Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE-

It can therefore be downright overwhelming to pick out the best carton or gallon in the grocery store. You need to consider the flavor, smell, and nutritional content of each one before making your choice.

What's more, your ideal milk selection may also depend on your budget and how your body reacts to dairy. Thankfully, Mashed is here to help. We've combed through the most popular milk brands in America and ranked them from worst to best.

Here are the milk brands you should avoid and the ones you should reach for on your next grocery trip. Great Value is Walmart's main retail brand, which sells a rather wide variety of food products, including milk. They are most well-known for what their name pretty blatantly implies: a good price.

Yet, this is one of the reasons Great Value ranks lowest on our list of popular milk brands. You get what you pay for here. Now, Walmart's store brand milk isn't bad outright, but it's nothing to write home about. No sip has ever left us savoring the flavor on our tongue or sharing how delicious it was with friends.

We simply pick up this milk because it's affordable, and nothing more. Some shoppers have also found that this brand doesn't smell or taste as fresh as others and may even sour before the expiration date.

It spoils before expiration date every single time. We'll grab a gallon of Great Value milk if we're in Walmart and trying to save money, but otherwise, we'd choose almost any other brand any day.

Friendly Farms is to discount grocery store stalwart Aldi what Great Value is to Walmart. Known for its efficient service and budget-friendly prices, it's no surprise that Aldi is a favorite among many grocery shoppers.

By avoiding name brands and keeping most products in their original packaged boxes, this store can significantly cut down on labor costs to save you money on the products themselves.

We're certainly not against nabbing a great deal, but we must admit that Aldi's milk may not leave you completely satisfied. According to the blog Aldi Reviewer , this store's milk is just about average.

which is to say it's unpredictable. I never know from jug to jug whether the milk inside will go bad a few days before the expiration date or days afterward," they wrote. We'll stick to great produce and canned food deals when we shop at Aldi, but we'll get our milk elsewhere. The word "organic" may be tempting to some shoppers, but know that this brand shouldn't be your first pick if you're looking for organic milk.

Namely, Horizon Organic has been in hot water multiple times regarding misleading claims about organic practices. In , they were the subject of a class-action lawsuit for adding non-organic DHA to their organic milk via Top Class Actions. The brand has also been accused of unethical treatment of its cows, though its website notes that their cows are treated with love, allowed to graze in pastures for days of the year, and eat an all-organic diet via Horizon Organic.

The milk itself tastes great, though, and has a loyal fan base. We're hoping that this brand shapes up and moves forward with more honest and transparent business practices. Until then, we'll opt for a different organic brand with more above-board operations. Borden Dairy Company is based in Dallas, Texas, and is perhaps best known for its cheery mascot, Elsie the Cow, who graces all of their products via Borden Dairy.

The brand sells several different milk products including skim milk, reduced-fat milk, and flavored milk. One of their most popular products is their whole milk enriched with vitamin D. People love how rich and flavorful the whole milk is.

However, not everyone likes that "straight from the cow" taste, as Borden's milk may be too rich for people looking for a lighter dairy product. For example, one Influenster reviewer used the words "extremely chocolatey" and "pretty thick" to describe Borden's chocolate milk.

Unless you're a fan of thick, rich, strongly-flavored milk, Borden may not be the exact right purchase for your fridge. The A2 Milk Company is a brand that exclusively sells a product called A2 milk, along with other A2 dairy products.

And what, exactly, is A2 milk? One type of casein is beta-casein, which comes in two forms: A1 beta-casein and A2 beta-casein. While most cows produce both of these proteins, A2 milk is made from cows that only produce A2 beta-casein. Why does that matter?

Some studies have suggested that A2 milk is gentler on the stomachs of people who typically have trouble digesting dairy, though it still contains lactose.

Drinking A2 milk may result in less inflammation and lower cholesterol than when drinking regular milk, but these studies are sparse and not conclusive. The biggest reason to drink A2 milk is the decreased likelihood of stomach problems.

As far as this milk brand goes, we enjoy the flavor of its products and appreciate that it can be consumed by people who are sensitive to dairy. However, we don't feel like it tastes better than many of the other brands of milk on this list. It's also pricier than store brands, meaning that budget-conscious shoppers may still be wary.

Kirkland Signature is Costco's well-known store brand that carries high-quality items for reasonable prices, sometimes to the point where the Kirkland stuff is better than its name-brand competition.

Their Kirkland milk is no different. Even better, it just about always tastes fresh and has the smooth, creamy consistency we look for in a good glass of milk. What we don't love about the Costco brand of milk, however, is the packaging.

The large, rectangular jugs are almost impossible to use without dribbling some milk on the counter, especially when the container is full. Is it just me? These seem to be designed without the consumer in mind but the store itself," one Reddit reviewer wrote. According to Reader's Digest , some stores may be selling an updated design that is easier to pour, but this seems to vary depending on location.

Unless you've perfected your milk pouring technique, you may want to avoid Kirkland Signature when you can. Most of us turn to Trader Joe's for its large selection of snacks, frozen foods, and cheeses.

But, while plenty of items at TJ's are mind-blowingly good, their milk is just okay. If it was cheap, we would be fine with that, but it's not.

In fact, according to Business Insider , TJ's organic milk is significantly more expensive than the organic milk at Whole Foods , which isn't exactly known for its budget-friendly prices, either. Trader Joe's milk brand also seems to spoil very quickly.

I just basically can't buy milk there, because it takes me more than a few days to go through it," one shopper wrote on Reddit. If you have a small household or don't drink a lot of milk, you probably want to buy it from another brand so it won't go bad before you've had a chance to drink it all.

We should note that Trader Joe's recently began selling ultra-filtered and ultra-pasteurized milk that should have a longer fridge life.

It comes in plain and chocolate flavors, both of which taste good and have a wonderfully creamy consistency. Dean's milk is owned by Dean Foods, one of the largest dairy companies in the United States.

As part of its business empire, Dean Foods also owns other popular milk brands like Alta Dena and DairyPure via Dean Foods.

Although the company is considered a dairy giant, it filed for bankruptcy in , partially as a result of more Americans moving to plant-based milk alternatives via the New York Times.

Yet, it seems as if the company will remain in operation for the perceived future. Dean's milk is a regional brand mainly sold in Wisconsin, Illinois, Indiana, Ohio, and Pennsylvania.

We like the flavor and think it does a good job of keeping the pure milk taste. However, many shoppers noted that Dean's milk tends to be quite a bit pricier than store brands.

If you're drinking it plain or on cereal it's worth the extra couple of dollars, but we'll stick to a cheaper brand for baking. Did you know that Coke has its own milk brand? In , Coca-Cola launched Fairlife milk as an ultra-filtered alternative to other products via MarketingWeek.

But ask yourself this: Would you rather endure the discomfort of saying NO to diary for the long-term reward of reversing some PCOS symptoms? Give yourself grace and choose one dairy product to tackle at a time.

This is a much more sustainable, proven way to stick with a new habit. Remember that even one step in the right direction will help you get to your goals. There are several brands that create satisfying flavors and are available in most grocery stores and on Amazon.

For more yummy snack recommendations download our free Pantry Shopping List. Cutting out dairy can be tough, especially when those cheese cravings start to hit. Why else would we be built with such a strong sense of taste? Plus, these options are free from saturated fats, cane sugar, and other harmful ingredients often found in processed cheese substitutes.

You can even try out some pea protein-based cheese substitutes for a protein-packed twist on your usual cheese fix. With no hard-to-find substitutes required! Grabbing a delicious panini for lunch? Make it avocado and hold the cheddar. Want to hear about our cult-fave Greek salad?

Our members are going mad for the tahini dressing hold the feta! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

Skip to content. by Tallene Posted August 17, Dairy Alternatives Non-Dairy Milk Alternatives I love unsweetened almond milk made from pressed and squeezed almonds. Watch out for your carb tolerance, but there are loads of delicious, creamy, and steamable dairy-free milk to use in your daily coffee or tea beverage of choice.

Pocket-friendly dairy choices - Mix healthy dairy (or dairy-free) foods into your diet. Find the best dairy and non-dairy yogurt, cheese, milk, milk alternatives, and more Find dairy foods in the refrigerated and pantry aisles. Choose low-fat or fat-free milk. These products provide just as much calcium, but fewer calories than Milk alternatives · Almond milk · Soy milk · Coconut milk · Rice milk · Other options dairy choices that help you eat confidently and live fully. QUICK. POCKET. GUIDE. TO LACTOSE-INTOLERANT. FRIENDLY DAIRY FOODS. QUICK POCKET GUIDE TO. LACTOSE-

Pros: suitable for those with nut allergies, and it is gluten-free. Potato milk also contains healthy fats, carbs, proteins and fibre, making it a balanced choice compared to other milks. Cons: potato milk usually has quite a lot of added extras to give it better texture and flavour, including pea protein and rapeseed oil.

Potatoes are very sustainable, and the milk requires less water to produce than other plan-based milks. It has a low carbon footprint, making it a good choice environmentally.

Make the dressing for this vegan tagine with apricot quinoa using potato milk instead. Try our favourite: Dug Potato Milk £1. Made from hemp seeds, hemp milk is a vegan plant-based alternative that has a slight nutty flavour.

Pros: hemp milk is a good source of both omega-3 and omega-6 fatty acids, and is one of the few plant-based complete proteins, which means it contains all the essential amino acids that we need from food as the body cannot make them itself.

It's also naturally gluten-free. The nutty taste can be quite distinctive, so may not be as versatile as other milk alternatives. Watch out for brands that contain added sugar. Environmentally, hemp milk appears to be one of the best milk alternatives, as the whole plant can be used, but more research is needed.

Try our favourite: Good Hemp Seed Milk £1. In fact, it's quite creamy and more milk-like than other plant-based alternatives. It's made by first grinding the yellow split peas into a flour; the protein is then extracted and combined with water to make the milk.

Pros: peas are legumes, which means pea milk is a good source of nutrients, including iron and calcium. It's also gluten-free and a good source of protein. Cons: pea milk does tend to contain oils, sweeteners and thickeners to improve the taste and texture, so look for unsweetened varieties.

Environmentally, pea milk appears to have a lower footprint in terms of farming compared to other plant-based milk alternatives like almond milk, but it can clock up more food miles depending on where the crop is grown.

Try our favourite: Mighty Pea Unsweetened Milk £1. Almond milk is widely available these days, from supermarkets to coffee shops, and has a mild, nutty taste. Pros: it's low in calories, versatile for drinking and cooking and is a good vegan alternative. Many brands are also sweetened and contain a thickener called carrageenan.

This comes from red seaweed, but may cause digestive issues for some. It's also not suitable for those with nut allergies. Almonds require pollination from bees to grow, and there has been concern about the demand for bees to pollinate almond trees, combined with the pesticides that are often used by large-scale almond growers, which is toxic to both bees and humans.

As well as the bees, almond plantations require over six litres of water to make one litre of almond milk, and the majority of almond trees are grown in California, an area that has suffered from severe drought for many years. Almond milk, as a result, is now falling out of favour environmentally.

Read about the top 5 health benefits of almond milk or try making your own with our recipe here. Try our favourite: Rude Health Almond Drink £2.

Pros: it's low in calories and naturally gluten-free, with no cholesterol or saturated fat. Hazelnut milk also contains vitamin E, which helps promote skin, hair and heart health. Cons: like almond milk, hazelnut milk can be high in sugar and contains little protein.

Compared to almond milk, hazelnuts have a better environmental footprint as they require the wind for pollination, rather than bees, and use much less water. Add hazelnut milk to these delicious vegan Brownies to add a slightly nutty taste. Try our favourite: Alpro Hazelnut Drink £2.

Cashew milk is rich and creamy in its consistency and has a milder taste compared to other nut milks. Pros: it's naturally gluten-free and vegan and low in calories. Cashew milk also contains calcium and vitamin D, as it's usually fortified, and is a good source of vitamin K, which is needed for blood clotting.

Cons: it's low in protein and contains no fibre, and there are many sweetened varieties, which have extra sugar.

It is also not suitable for those with a nut allergy. Try making these vegan flapjacks or a vegan chocolate party traybake with cashew milk. Try our favourite: Plenish Organic Cashew Unsweetened Milk £2.

Here, we are talking about the drink variety rather than canned coconut milk that's added to curries. It is made from coconut cream and water, and is more diluted than the canned version.

Pros: coconut is not actually a nut, so it's safe for those with a nut allergy. While is contains some saturated fat, it is a medium-chain triglyceride MCT , which goes straight to the liver where it is used for energy. Cons: it is low in protein and, like almond milk, may contain carrageenan, which can cause digestive issues for some.

Try our favourite: Koko Dairy Free £1. Like hemp milk, rice milk is made by grinding rice grains and then filtering it with water.

It is thinner than other milks and can make a versatile alternative in your cooking. Pros: it is least likely of all milk alternatives to cause an allergic reaction and is low in calories.

Cons: it is low in protein but higher in carbohydrates, having been made from grain, so may not be suitable for those with blood sugar imbalances or diabetes. Rice milk typically contains more additives to improve its consistency and is also high in inorganic arsenic, making it unsuitable for young children.

Try this green breakfast smoothie made with rice milk. Try our favourite: Rude Health Organic Brown Rice Drink £1. Flax milk is made from ground flaxseeds and water. Like hemp, it has a more distinctive taste and is a little thinner in its consistency. Pros: flax milk, like the seeds, is a good source of alpha linoleic acids ALA , a type of omega-3 fatty acid found in plants that is naturally anti-inflammatory.

It is naturally gluten-free and may be suitable for those with a nut allergy. Cons: Flax milk tends to contain more thickeners and preservatives to improve its texture and shelf-life.

This is a newer milk to the market and it appears to be fairly sustainable, but organic varieties may be best to ensure there has been no use of pesticides during farming.

Try our favourite: Flax Drink Bio £4. Tiger nuts are tubers, not nuts. They are about the size of a chickpea, and they get their name from the stripes on their exterior. Cons: Tiger nut milk is often blended with rice milk to make it creamier, but, unlike the actual tiger nuts themselves, there is no fibre and very little protein in tiger nut milk.

Other issues may come in around fair trade and ethical sourcing. Try our favourite: Rude Health Organic Tiger Nut Drink £2. A newer nut milk on the market with a more distinctive, nutty flavour than other nut milks, making it good for coffee and baking.

Pros: naturally higher in good fats and protein, which can be helpful for keeping blood sugar levels stable. These good fats are polyunsaturated and ALA, which offer several health benefits and may be neuroprotective.

Cons: walnut milk often contains added sugars and is not suitable for those with a nut allergy. Walnuts, like almonds, often come from California, which brings with it some sustainability issues around water.

Try adding walnut milk to this vegan ginger loaf cake recipe or baked banana porridge for extra nuttiness. Try our favourite: Valsoia Walnut Drink £2. Pros: quinoa milk is often gluten-free and suitable for coeliacs check individual brands for any added ingredients , is higher in protein than other plant-based milks and contains no fat.

Cons: it's not as widely available in the UK as other cow's milk alternatives. There has been a surge in popularity of quinoa and quinoa-based products in the last decade, which did start to have an impact on certain regions that harvest this crop.

Therefore, sustainability is a bigger concern here than its impact on global warming, which is relatively low. Try our favourite: NaturGreen Organic Quinoa Oat Drink £2. Pros: it contains all-important omega-3 fatty acids and MCT, as well as protein. It's also low in carbohydrates. Cons: some brands add protein powders to the milk for texture and consistency, and it can often be loaded with additives and sweeteners, so check the label.

Chia seeds are adaptable and can grow in low-quality soils with little strain on resources, making it environmentally sound. Get extra health benefits by subbing in chia seed milk for this turmeric latte. Made with macadamia nuts, this is a creamy, slightly nutty milk that's quite new on the market.

Pros: it is low in calories and gluten-free, contains a little protein and is higher in polyunsaturated and monounsaturated fats. Cons: macadamia milk is often mixed with protein powder to add thickness, and usually has added sugars unless you can find an unsweetened variety.

Macadamia trees have the ability to adapt to climate change, and can optimise water as well as use the carbon present in the environment, making them drought-resistant.

It's probably one of the more sustainable nuts around. Try swapping macadamia milk into this gorgeous vegan truffle recipe. If you are concerned about getting enough calcium from a plant-based diet, read this guide to find out more.

Try our favourite: Milkadamia Macadamia Nut Milk £3. Casein is a group of milk proteins, of which beta-casein is one type. A2 milk comes from certain breeds that only contain the A2 protein.

This can, in turn, help you lose weight. Another study showed that eating eggs for breakfast suppressed the hunger hormone ghrelin and helped stabilize blood sugar and insulin response 8. Eating eggs may lead to decreased feelings of hunger and fewer cravings, which is great for weight loss.

Edamame beans are immature soybeans that are sold both shelled or in the pod. They are a delicious snack and make a great addition to meals like salads and stir-frys. Plus, edamame is an excellent source of protein with one cup grams providing an impressive 17 grams of protein 9.

This is because they are considered a whole protein source, meaning they contain all the essential amino acids that the body requires Fish is a fantastic source of protein and the canned version is no exception. If fresh fish is too expensive for your budget, canned tuna is an excellent way to boost your protein intake without breaking the bank.

Although a 3-ounce gram serving only contains around 99 calories, it includes about 20 grams of high-quality protein Additionally, tuna is a great source of omega-3 fatty acids , which help fight inflammation in the body Always choose canned light tuna, which is made with smaller types of tuna that are lower in mercury.

Greek yogurt is a delicious, low-cost food that is extremely versatile. It can be eaten plain, added to a smoothie, whipped into a tasty dip for veggies or added to baked goods. In fact, an 8-ounce gram serving provides around 17 grams of protein — nearly double the amount found in regular plain yogurts 14 , Not to mention, choosing plain, unsweetened Greek yogurt is a great way to keep your intake of added sugar to a minimum.

Although sunflower seeds are tiny, they contain an impressive amount of protein. Just one ounce contains about 6 grams of plant-based, vegan-friendly protein These buttery-tasting nutritional powerhouses are packed with protein, as well as nutrients like vitamin E and magnesium.

Black beans are one of the most convenient and affordable forms of plant-based protein that you can buy. One cup grams of black beans also contains over 15 grams of protein On top of containing a good amount of protein, black beans are an excellent source of fiber.

One cup grams contains about 15 grams. Top health organizations recommend that women eat 25 grams of fiber per day and that men eat 38 grams per day.

Due to the high amounts of protein and fiber that they contain, black beans make you feel full and are excellent for weight loss. Moreover, diets rich in beans have been shown to reduce hunger and increase fullness They can be added to dishes like chili, soups and salads to provide a powerful punch of plant-based protein.

Although sardines may not be the most popular food, they are full of protein and important nutrients. One can 92 grams of sardines contains about 23 grams of highly absorbable protein plus many other important nutrients like vitamin D and B12 Since sardines are meant to be consumed whole, bones and all, they are a great source of natural calcium.

Fresh seafood tends to be expensive, but sardines are a great protein choice for people on a budget. In fact, most 3. This mild-flavored cheese comes in a variety of fat percentages and can be used as a filling snack or as an ingredient in many recipes.

One cup grams of full-fat cottage cheese provides over 23 grams of protein and only calories The high protein content of cottage cheese makes it an excellent choice for athletes and people looking to build muscle mass.

Plus, studies have shown that protein-rich foods like cottage cheese help keep you feeling full, which may help you lose weight Adding whey protein powder to your diet is a convenient and affordable way to boost your protein intake.

Whey protein has been thoroughly researched for its beneficial role in weight loss and its ability to increase muscle mass and strength 25 , 26 , On average, one scoop 28 grams of whey protein powder provides an impressive 20 grams of protein Whey protein powder can be added to smoothies, baked goods and other recipes for an extra dose of protein.

Not only are lentils a highly nutritious and affordable food, but they are also a great source of protein. They are an amazing source of plant-based protein, with one cup grams providing 18 grams Oats are a hearty, gluten-free grain that is very inexpensive.

They also happen to be much higher in protein than other grains. Oats are high in vitamins and minerals, plus contain a type of soluble fiber called beta-glucan.

Studies have shown that foods rich in beta-glucan may help reduce LDL and total cholesterol levels, making oatmeal a great choice for heart health Choosing a bowl of oatmeal for breakfast is a great way to keep your heart healthy while increasing your protein intake.

While amaranth may not be a staple in your pantry, this protein-packed, gluten-free grain deserves a spot in your diet. One cup grams of cooked amaranth provides over 9 grams of protein and is also a great source of folate, manganese, magnesium, phosphorus and iron This nutty-tasting grain works well in various recipes and is easy to prepare.

Amaranth is cooked just like quinoa or rice and can be made into many delicious meals, including breakfast porridge, stuffed peppers or a simple grain salad.

Although some people are intolerant of milk and other dairy products , it is an affordable source of highly absorbable protein for those able to digest it. Milk comes in many fat percentages and is widely available, making it a convenient protein choice.

One cup grams of whole milk contains over 8 grams of highly absorbable protein, along with loads of vitamins and minerals It is especially high in the minerals calcium and phosphorus, which help keep bones strong and healthy. Whole milk also makes an excellent high-calorie, protein-rich ingredient for those who are trying to gain weight and muscle mass.

Pumpkin seeds deliver a massive amount of nutrients in a very small package. Adding these budget-friendly seeds to your diet is a smart and healthy way to increase your protein intake. Just one ounce 28 grams of pumpkin seeds contains 7 grams of protein, making them an excellent choice for a protein-packed snack Along with an impressive amount of protein, pumpkin seeds also contain antioxidants like vitamin E and phenolic acids that help reduce inflammation in the body 35 , Pumpkin seeds make an excellent snack on the go, though they can also be added to oatmeal, salads or homemade granola.

Salmon is one of the healthiest forms of protein that you can eat, though it tends to be expensive. Luckily, salmon comes in a less expensive canned version, making it an affordable and healthy choice of protein that is appropriate for any budget.

A four-ounce gram serving of canned salmon has 26 grams of protein, along with tons of vitamins and minerals. These include B12, vitamin D, selenium and anti-inflammatory omega-3 fatty acids Canned salmon is both a cheap and convenient way to boost the protein and nutrient content of your diet.

Ground turkey is highly nutritious and is usually more affordable than whole turkey breasts. Turkey is a lean, low-calorie meat but is very high in protein and nutrients.

In fact, a three-ounce gram serving provides 23 grams of highly absorbable protein and only calories Turkey is also high in B vitamins and the mineral selenium, which acts as a powerful antioxidant in the body and helps reduce inflammation Ground turkey is an adaptable, inexpensive and healthy protein choice that can be used in many recipes.

There are many high-protein foods that are suitable for any diet, preference and budget. Increasing the amount of protein in your diet has many health benefits and may help you feel fuller, lose weight and gain muscle mass. From peanut butter to canned salmon, there are many sources to choose from.