Cheaper protein options when eggs are expensive in winter

Lifestyle: Egg prices are rapidly increasing in the country during the winter season. This is impacting the daily budget of many families and putting people at risk of protein deficiency in their diets. However, experts say that protein needs can be met without eggs. There are many readily available and nutritious food options available in the market.

According to experts, to increase protein consumption in winter, people can consume pulses, paneer, oats, rajgira, soy/tofu, and quinoa in addition to eggs. All these foods are good sources of protein and are beneficial for everyone, from children to the elderly.

1. Pulses
   Pulses are an essential part of the Indian kitchen. Besides being a major source of protein, they are also rich in fiber and iron. Pulses like mung bean, masoor, urad, and chana are readily available in the market, and their prices remain relatively stable during winter. Health experts say that daily pulses can be consumed as a substitute for meat or eggs.
2. Paneer
   Paneer is a rich source of protein and is easy to include in a vegetarian diet. Regular consumption of paneer strengthens muscles and maintains energy. While the price of paneer may vary by city and region, it is generally within the reach of most families.
3. Oats
   Oats are a good source of protein for breakfast. They are light and help boost energy. Oats can be cooked in milk or water, and adding fruits or nuts can enhance the taste and nutrition. According to experts, consuming oats for breakfast daily can be part of a healthy lifestyle.
4. Amaranth
   Amaranth is rich in protein and minerals. Being gluten-free, it is also suitable for those with gluten allergies. Rajgira can be used in roti, khichdi, or as a snack. It helps keep the body warm and boost strength during winter.
5. Soy/Tofu
   Soy and tofu are excellent vegetarian protein options. Soybeans and tofu are high in protein and can be used as a substitute for non-vegetarian protein. Many soy and tofu recipes can be easily prepared at home.
6. Quinoa
   Quinoa is a superfood rich in both protein and fiber. It is gluten-free and also helps with weight management. Quinoa can be included in salads, pulao, or khichdi. Experts say that regular consumption of quinoa provides both energy and nutrition to the body.
   Experts recommend including these options in your diet to increase protein intake during winter. This will not only reduce the impact on the budget but will also maintain the body’s strength and immunity.
   Thus, despite the high cost of eggs, people still have protein-rich alternatives. Foods like lentils, paneer, oats, amaranth, soy/tofu, and quinoa are not only readily available but also beneficial for the body. Experts say that with the right planning, these alternatives can completely replace eggs and help maintain health.