5 Cheap Protein Foods to Include in Your Diet!

April 21, 2025

Written By: Mairead, Registered Dietitian


When it comes for nutrition for fitness goals, many of us are concerned about protein. After all, protein helps repair and build muscles, as well as helping us feel fuller longer, and keeping our energy levels stable throughout the day.

But protein foods, like meat, can be expensive! For those trying to watch your grocery budgets, or maybe just trying to include more variety in your protein sources, let's check out some less-expensive options!

1. Canned tuna! Fish is a fantastic lean protein source, and none are more convenient than canned tuna. While you can find fancy flavoured cans of individual servings, a 170g can of plain tuna is often only $2.00, meaning it's only $1.00 for a 3oz serving, with rougly 20g of protein! Plain tuna can easily be dressed up with your favourite seasonings, sauces, pickles... the list goes on! Try adding tuna to basic salads, using it as a sandwich filling, or creating rice bowls with your favourite veggies and some spicy tuna!

2. Canned beans! We all know beans pack a fibre punch, but did you know they're also a good source of protein? Canned beans can be quick and convenient - just open, drain, rinse, and go! A can of black beans can be found for only $1.79 and contains roughly three 1/2 cup servings, making each serving only $0.60, and packing in 8g of protein. Try pairing beans with whole grains like quinoa or brown rice, or use it to pump up both the fibre and protein in meat-based dishes.

3. Eggs! Eggs go way beyond breakfast! A carton of 12 eggs is $3.93, making each serving of two eggs roughly $0.66, with 12g of protein. Eggs can be an easy topping for bowl meals and salads, a convenient snack when hardboiled, or served with good old traditional toast for those who like to keep it simple.

4. Tofu! Many people claim not to like tofu, but most just don't know how to use it! Made from soybeans, tofu is a good vegan source of iron, and will take on the flavour of anything it is cooked or marinated in. A 350g package of extra-firm tofu can cost as low of $2.79, making each 85g serving $0.70, with 14g of protein. Try tofu in a flavourful stir-fry, or marinate it ahead of time for a quick protein addition for salads and bowls.

5. Edamame! Edamame are green soy beans, and are easy to find with the frozen vegetables. To use, they just need to be defrosted! A 500g bag of frozen edamame is roughly $5.00, making each 85g serving cost about $0.85, with 9g of protein, and a bonus 4g of fibre! Try adding edamame to your favourite stir fry or salad. While edamame is often used in Asian dishes, it's mild flavour makes it easy to incorporate anywhere. 

Did the price on any of these surprise you? Will you try a new-to-you protein idea? One of the keys to a balanced diet is variety, and including different sources of protein can help you meet your protein needs without blowing your budget!

Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com to learn more about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

Just Start Somewhere!

July 23, 2025
Written By: Mairead, Registered Dietitian So often we put off making changes in our health and fitness because it's just so overwhelming. There's so much information out there and it feels like we need to do everything at once! Making big changes like joining a gym or overhauling your diet can be intimidating, even if we know how beneficial they would be. What if instead, we just started somewhere, right now? It doesn't have to be big or flashy. What's the smallest move you could make in the right direction today? Will one small change solve all your problems? Probably not. But one small change leads to another and another. And small changes maintained over time do improve your health overall. It's always better to do something than nothing! Here's some small changes you could try today or tomorrow to get the ball rolling: Not drinking enough water? Aim for one or two glasses more today. Want to eat healthier? Add and extra serving of vegetables or fruit today. Worried about your protein intake? See if you can include a source of protein at your meals today. Want to get moving? Go for a 10 minute walk at whatever pace feels good. The point isn't to tackle everything at once. The goal is to just start moving things in the right direction as you work towards your goals! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

How Exercise Can Change Your Day (For the Better!)

July 18, 2025
Written By: Coach Sienna Training your body through exercise can provide more benefits than just improving your physical health. It can also support emotional wellbeing, mindset, mood and mental health! As much as working out can physically be tiring and challenging. It also challenges your mind which is just as good. Here is what is going on in your body when working out… Endorphins (happy, feel good hormones) Your body releases these when you are exercising and can impact how you feel. Example of this would be runners high. This happens when a release of these feel good chemicals occur during or after a workout. This happens biologically and is a mood elevator! Dopamine (motivation chemical) Is the brains reward chemical which also makes an appearance during exercise. This chemical affects your motivation and focus and overall sense of accomplishment and the “I can do anything!” Mentality. Serotonin (mood regulator) Serotonin helps balance your mood and keep you happy! Regular exercise can increase the production of this hormone.Overall change your day and even your life. Reduces Cortisol (stress hormone) Cortisol is our bodies stress hormone which can affect our mood negatively and make us feel like blah. During exercise this hormone is than kicked to the curb and replaced with our happy ones. Regular exercise can also help reduce this hormone over time overall leading a happy life. Confidence Since working out gives you a sense of accomplishment and that you did something hard. This can improve your confidence and help you release that you can do hard things. Confidence from a workout can help you flow into your work day with that same feeling and mindset. Movement as a Emotional Outlet Exercise can be hard and this can be a place to let out built up energy in your body instead of storing it. Maybe you had a hard week a work or something isn't working out in your favour. Exercise provides this outlet for these feelings and can help process them. Exercise is more than just a workout. You rewire your brain and change your mindset. It Improves your mood calming your nerves and provides an emotional outlet. Exercise isn't just for your physical health it also supports your mental health which is just as important! Ready to get moving? Book your Free Consultation by CLICKING HERE , or email us at info@degreefitnessseaforth.com to inquire.

5 Things to Ask Yourself Before Starting a Supplement!

July 7, 2025
Written By: Mairead, Registered Dietitian Supplements are a hot topic these days! It seems like everyone is on a different combination of products they swear by. Everywhere you look online, someone is trying to sell you a new shiny supplement, swearing that it will change your life. Supplements include vitamins and minerals, like multivitamins or those with a specific nutritient. The category of supplements also includes fibre supplements, electrolyes, probiotics, and many other products. There's just so many! There's many reasons to take supplements. Your doctor may diagnose a deficiency and recommend a supplement to correct it. You might need a supplement to make up for certain foods that you don't or can't eat, or to manage a specific condition. May people just take them because it seems like a good idea! And while many supplements are harmless, not all of them are harmless at all doses. Next time you're wondering if a supplement is for you, think about the following questions to decide if it's a good fit! 1. Could I get this from food? Sometime we have to take supplements because of things we don't or can't eat - but sometimes we can avoid the need for supplements altogether by using food! If the thing you need more of is found in food, you can often meet your needs without a supplement simply by learning more about what foods have that certain nutrient. For example, instead of taking vitamin C, you could focus on eating more fruits and vegetables to meet your needs. There are even nutrients that are more effective in their whole-food form than when they're isolated in a supplement! (Psssttt... your friendly neighbour dietitian is the perfect person to work with on this.) 2. What is this going to do for me? Often, people take a supplement just because it "seems like a good idea". This can lead to taking supplements that you don't need, which is harmless at best and can cause health issues at worst! If you are taking a supplement, it should be because you actually need it, not just for fun. One person may need a supplement because of their own dietary habits and health concerns, while the next person may not! 3. Who is selling me this? If someone is selling you a product, they can't possibly give you an unbiased opinion on whether you should be taking it. While you can definitely buy products to support your friends or influencers, make sure the product is actually the right one for you. Many people selling supplemented products may not have much or any health and nutrition education, and may not be the right person to be making recommendations. 4. How much is too much? Just because some of a vitamin, mineral, or other product is good, doesn't always mean more is better! Most vitamins and minerals have a Tolerable Upper Limit. This is the amount beyond which you could start to see side effects or health concerns as a result of taking in too much of the nutrient. Taking some supplements for extended periods of time can actually result in deficiencies of other nutrients! Some blended supplement products may also have very high amounts of certain nutrients, so remember to have a look at your labels. Check your supplements to make sure you're not taking in too much! 5. How do I know if it's working? If you are spending money on a product and using energy to remember to take it, it should be doing something good for you. So how do you know if it's working? For some cases, you may need to repeat bloodwork to see if a deficiency has been resolved or is being properly managed. For other supplements, you can assess for yourself based on whether any symptoms have improved. There are also some types of supplements that may just quietly do their job without you really noticing - and that's also ok! Make sure you know what to expect your supplement to be doing so you know if it's the right fit and working for you! Looking for more supplement advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!