Prepare organ meats more often. The price is right and they are fairly low in fat and an excellent source of iron, zinc, vitamin B6, riboflavin, niacin and folate. Liver is also an excellent source of vitamin A (it is, however, very high in cholesterol so should be eaten in moderation).
Go for more quality, less quantity. Buy more expensive cuts and eat less.
Use tofu instead of meat or to extend meat. Add to chili, soup, noodle dishes. Choose tofu that has been made with calcium sulfate.
Buy frozen fish fillets when fresh is too expensive or unavailable. Choose fatty fish that are high in heart healthy omega-3 fatty acids, such as salmon and mackerel. Herring, trout, sardines and anchovies are also considered higher-fat, omega-3 rich choices. Lean fish, such as cod, haddock and sole also contain omega-3s but at much lower levels. To get the best value nutritionally and taste-wise from fish, don't overcook it!
Lean deli meats are convenient and nutritious. Fresh-sliced deli meats are convenient, low in fat and nutritious, if you buy lean meats such as smoked or roast turkey, chicken and ham or roast beef or smoked pastrami. Though these meats often contain non-meat ingredients such as water, salt and glucose, if you stick with the lean meats and avoid mock meats such as bologna, salami and wieners, which are all high in fat, you'll still be eating a good source of protein. Buy only the amount you need and avoid wastage.
Buy value packs of meat and poultry. Usually packages of eight to 12 pieces cost a bit less per kilogram than the smaller packages. Divide them into serving sizes suitable for one meal for your family and freeze the portions in freezer bags.
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