In recent years, the cost of staple proteins like eggs and beef has risen sharply in the United States. According to the U.S. Bureau of Labor Statistics, the average price for a dozen eggs climbed from $1.32 in August 2020 to $6.23 in March 2023, marking the highest level since the 1980s. Beef prices have also increased, with ground beef reaching $6.12 per pound in June.
Knubian Gatlin, a registered dietitian nutritionist at Houston Methodist, explained why animal proteins such as eggs and meat are considered high-quality sources: “Setting aside the affordability issue, eggs and other animal protein sources include a good balance of all nine essential amino acids,” said Gatlin. “There are 20 amino acids in total that we need. Nine of them our body can’t make, but if we have access to that nine, we can make the other 11.”
Animal-based proteins like meat and dairy are known as “complete proteins” because they contain all essential amino acids needed for proper bodily function. In contrast, most plant proteins lack or have lower levels of one or two essential amino acids, making them “incomplete,” according to Gatlin.
Eggs are also valued for their convenience and nutritional profile. “Eggs are such an easy-to-prepare source of protein in the morning that can help you feel full and prevent spikes and crashes in our blood sugar if you’re eating other carbohydrate-rich foods like pancakes, fruit or oatmeal,” Gatlin said. “As part of breakfast, eggs also give our body the protein sources it needs for tissue repair and the metabolic processes happening within our bodies throughout the day.”
A large egg contains about six grams of protein along with various vitamins, minerals, and antioxidants.
When comparing plant-based alternatives to animal proteins like ground beef—where a standard three-ounce serving provides over 23 grams of protein—a similar amount of black beans offers just over seven grams per half-cup serving. To match animal protein content using plant sources may require larger portions and combining different types.
Gatlin noted that while individual plant proteins may be incomplete, variety helps: “Black beans and most other legumes tend to be low in the essential amino acid methionine but high in others, lysine and histidine,” he said. “In order to make it complete, at some point in the day, you’ll have to eat another protein source besides beans. This can either be brown rice, whole wheat bread, soy, quinoa, nuts or seeds. This pushes the overarching narrative that food group balance is very important.”
Some plant-based foods—such as amaranth, buckwheat, chia seeds, hemp seeds, nutritional yeast, quinoa, soy products (tofu, tempeh), and spirulina—are considered complete proteins on their own.
Gatlin recommended several affordable alternatives to eggs and meat:
1. Legumes: Beans, lentils, peas (including chickpeas), peanuts (which grow underground), soybeans (edamame), tempeh and tofu offer fiber as well as protein.
2. Nuts and Seeds: Almonds, pistachios (a more complete option), cashews, walnuts; chia seeds; flax; hemp; pumpkin seeds; sunflower seeds; nut butters.
3. Low-Fat Dairy: Cottage cheese; low-fat or skim milk; Greek yogurt; kefir; buttermilk—all provide complete proteins plus calcium.
4. Whole Grains: Brown rice; oats; quinoa (a complete grain); seitan (wheat gluten); sprouted grain breads.
5. Canned Fish: Tuna (choose smaller varieties like skipjack for lower mercury), sardines; salmon; mackerel—all offer omega-3 fatty acids beneficial for heart health.
6. Nutritional Yeast: A vegan-friendly option rich in vitamin B12 and a complete protein source.
7. Protein Powders: These can supplement diets lacking enough protein but should be chosen carefully due to potential additives or contaminants.
8. Non-Starchy Vegetables: Artichokes; broccoli; spinach; collard greens contain modest amounts of protein when included regularly.
9. Mushrooms: While not high in protein themselves, mushrooms exposed to sunlight provide vitamin D—a nutrient otherwise found mainly in animal products.
“Vitamin D is one of the major nutrients you receive from eggs,” Gatlin stated. “If you’re not eating eggs or are eating less of them, you’re going to want to supplement what you’re lacking in animal products with fortified foods or mushrooms that have sat under the sun as a natural source of vitamin D.”
With rising costs impacting traditional animal-based proteins such as eggs and beef—and health organizations like the American Heart Association recommending whole grains for reduced risk of heart disease—consumers may benefit from exploring these alternative sources for balanced nutrition.
