Introduction:

Nutrients are the most important for the survival and overall functioning of our body. Mainly there are three types of macronutrient Carbohydrates, Protein and Fats. Carbohydrates are required in the human body for energy and functioning. Our body requires Carbohydrates in greater amount than Fats and Proteins. Carbs are an essential element for our day to day works.

Sources of Carbs are rice, roti, banana, potato and bread. Actually, fruits are a great source of Carbs. Carbs are broken into glucose and sugar by our body.

Fats are required relatively in less amount than carbs. It mobilizes the joints helps in the proper functioning of our body. Our body needs fats for brain development, controlling inflammation, and blood clotting. Sources of Fats are almond, peanut, oil, ghee, butter etc.

Our body breaks Fat into fatty acids and glycerol.

Now come to Protein. Our body needs Protein in an adequate amount. Protein is important for our muscle building. It breaks down into amino acids which are called the building blocks of muscle.

Protein is also called an Expensive Nutrient as it is a little expensive compared to another macronutrient. An average Indian cannot afford it regularly. The typical Indian diet consists of Roti and Rice are a source of carbs only. Indian diet mainly focuses on carbs so we lack behind in Protein sources. According to Scientists, around 50% of our calories should come from carbs, 30-40% from protein and 10-20% from fats. Our body needs 1gm of protein per kg of our body weight to maintain the muscles. So in this article, I will let you know about the cheapest sources of Protein available in India that you can try regularly even if you have an average income and in the last, I will give the best protein option available for Veg-Indians earning above average.

Soya Chunks:
It is the cheapest source of protein available.
Soya chunks is a plant-based protein source. It is also easily available and an easy to use protein source containing all chains of amino acids. It is soaked for eating just like other lentils and legumes.
There is also a myth about the soya chunks that eating soya chunk causes hormonal imbalance i.e. that it decreases testosterone, a muscle-building hormone and increases oestrogen a female hormone that is bullshit as scientists have proven by facts that it is a false conception. Adding around 50 grams of soya chunks around a day doesn't cause anything. However, if you feel a problem with digestion, you can skip it.
It is a value for a money protein source .50 gm of soya chunk give 26 gm of protein for 10 rupees. It means 2.6 gm protein at 1 rupee. How cheap?Yes though.

Egg:
The best and cheapest source of protein. They are readily available at any time and any place. Eggs contain high-quality protein with all necessary amino acids in them. You can simply buy it from anywhere. You can have it according to your particular diet needs. A plain boiled egg gives around 6.3 grams of protein at a cost of just 5 rupees. This means you are getting around 1.26 grams of protein at just 1 rupee. 

Milk:
Milk is a dairy product that is mainly a protein source. For Veggies, it is a good and easily available protein source. Milk contains a composition of casein protein and whey protein. The main thing about milk is that you can find it in many corners of India. The milk is found in many varieties skimmed milk, low-fat milk, soy milk, whole milk. A glass of milk could be a great option for protein. A 100 gm of milk contains 8 gm of proteins and at just 10 rupees. Costing around 0.8 gm of protein per rupees.

Chicken Breast:
When it comes to easy and cheap protein sources chicken breast comes first. But why I have included it down the list because it a non-veg source of protein as India's 20 -30% population is vegetarian. Easy to cook and availability rate of chicken is also good. Its fat proportion compared to other cheap protein source is also good. A negligible amount of fat. Having a complete chain of amino acid also makes it a good source. Approx, 100 gm of chicken breast contains 25 gm of protein for 30 rupees only. Giving 0.85 gm of protein per rupee.

Rajma or Kidney Beans:
Beans are also a good source of protein. It can easily be found in our kitchens. Although they are a great affordable source they are not a complete protein source as they lack amino acids. However, they can be taken with another protein source that can make up. That is why I have stated it down in the list. Around 50 gm of kidney beans cost 14 rupees which contain 12 gm of protein.
Around 0.85 gm protein at 1 rupee.