Due to the rampant avian flu, egg prices in the U.S. have soared to record highs. eggs are a reliable and versatile source of protein, which is essential for maintaining and building muscle mass, controlling weight, supporting bone health, physical activity, quality sleep, the immune system, and wound healing. With egg prices skyrocketing, how can we get affordable alternative proteins?

The University of Texas Southwestern Medical Center has compiled a simple guide on dietary protein. Dr. Bethany Agusala from the center notes that not all proteins are created equal. The amino acids in eggs have high bioavailability, allowing the body to absorb more protein. Generally, animal products (especially chicken breast, turkey breast, and lean beef) are the best substitutes for eggs in terms of protein content. However, these can also be expensive substitutes and come with some negative health consequences.

Eating more meat seems like the easiest way to increase protein intake, but it comes at the cost of consuming more cholesterol and unhealthy fats, which are not good for your heart.

People often underestimate the protein content in plant-based foods like beans, chickpeas, and lentils. Legumes, tofu, and tempeh contain more protein than eggs and some meats, and they also provide dietary fiber that nourishes the beneficial bacteria in our gut, promotes healthy digestion, and helps lower cholesterol. Black beans can be used for breakfast burritos, and edamame is a protein-packed snack or side dish.

For common foods, a medium-sized egg contains about 6 grams of protein, while 3 ounces of lean meat contains 14-26 grams of protein, and 3 ounces of salmon or tuna contains up to 22 grams of protein. In plant-based diets, a vegetarian burger patty contains about 11 grams of protein, but a more affordable option is tofu (half a cup provides 21 grams of protein) and tempeh (also half a cup offers 15 grams of protein). Many snacks can replace eggs as well: one tablespoon of peanut butter contains 7 grams of protein, 4 ounces of cheese contains 14 grams of protein, and 6 ounces of Greek yogurt contains 18 grams of protein.

How much protein should a person consume each day? This varies depending on body weight. Generally, a typical adult needs about 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound. If you weigh 150 pounds, it is recommended that you consume about 54 grams of protein per day. Adult males should eat at least 56 grams daily, teenage males 52 grams, adult and teenage females 46 grams, and pregnant or breastfeeding women 70 grams. If you are weightlifting, running, or cycling, your target should be higher—between 1.2-1.7 grams per kilogram.