The 2025–2030 Dietary Guidelines recommend that adults consume 1.2 to 1.6 grams of protein per kilogram of body weight daily.¹ This updated guideline is a significant increase from the previous standard of 0.8 grams (g) per kilogram (kg), aiming to support muscle mass, metabolic health and reduce reliance on processed carbohydrates. For a 150-pound (approx. 68 kg) adult, this new recommendation translates to about 80-110 g of protein per day. While protein needs vary by age, activity and health history, general recommendations suggest you get 25-30 g of protein at each meal.

Beef – a protein powerhouse – is a natural pick to get the daily recommended levels. A nutrient-dense food, beef provides 10 essential nutrients including more than 25 g of high-quality grams of protein in a single 3 oz. serving. However, with tight cattle supplies and increased demand, some may find it a financial stretch to include more beef in their diet. Here are some tips on adding beef to your daily diet on a budget.

Beef – It’s Not Just for Dinner

Protein needs vary by age, activity and health history, but general recommendations suggest you get 25-30 g of protein at each meal.

Studies show that adding protein to each meal from foods like beef gives your body a boost of energy.² And, having protein throughout the day helps keep you fuller longer and reduces overeating.³ In our opinion, that’s the perfect example of a win-win situation. Having energy while feeling full – what’s not to like!

Plan for Leftovers

Planning to utilize leftover beef for one or two more meals can help you extend your budget and meet your daily protein goal. Beef’s versatility lends itself to leftovers being reinvented into a new and imaginative meal (or two). For example, you can make slow-roasted short ribs for a meal one day and then turn the leftovers into a panini sandwich the following day.

Batch cooking can also help you plan your leftovers. If you batch cook a larger quantity of beef, you can plan to use it throughout the week in several different recipes. Batch cook shredded beef, ground beef or steak as part of your meal prep for yourself and family. A batch of ground beef can be used in chili, tacos or spaghetti. Steak can be diced for salad, stir-fried with vegetables or served in a bowl combined with rice, beans and any other favorite topping.

Not a planner but prefer to look in the fridge and wing it? Try adding beef in new, flavorful ways. Add leftover pot roast to artichoke dip to heighten the protein content of a snack or top some mac-n-cheese with left-over shredded pot roast. Don’t forget a splash of barbecue sauce! The combinations are only limited by your imagination. Discover more leftover recipe ideas.

Marinade Makes the Difference

It’s easy to get into a cut rut. Luckily, adding a marinade can change up a tried-and-true cut or tenderize a more economical cut of beef. Take for instance flank steak, which is best when marinated and grilled or sliced thin and stir-fried. Or consider outside skirt steak for fajitas or stir-fry. Of course, eye of round steak is a tremendous value that is lean and boneless. Marinade this cut, then grill or cook in a skillet.

Snack Time = Beef Jerky

Try adding beef jerky to your list of go-to snacks. Beef jerky is full of essential nutrients and it’s easy to have on the go. Enjoyed alone, beef jerky can be a great pick-me-up after a workout or an easy snack. Or, you can incorporate it into a variety of recipes including granola bars, trail mix or even cookies. Learn more about jerky being a hearty treat that’s fun to eat.

Need more ideas? These budget-friendly references will help your next meal taste like a million bucks:

Sources:

1. Dietary Guidelines for Americans. 2026-2030 Available at: https://cdn.realfood.gov/DGA.pdf

2: U.S. Department of Agriculture, Agricultural Research Service. 2015. USDA National Nutrient Database for Standard Reference, Release 28.  Available at: http://www.ars.usda.gov/ba/bhnrc/ndl.

3: Westerterp-Plantenga MS, et al. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S 23

• Paddon-Jones D, et al. Protein, weight management, and satiety. Am J Clin Nutr 2008;87:1558S-61S.
• Paddon-Jones D, et al. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr 2008;87:1562S-6S.
• Wolfe, RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006;84:475-82.
• Devkota S, Layman D. Protein metabolic roles in treatment of obesity. Curr Opin Clin Nutr Metab Care 2010;13:403-7.