Protein is an essential part of a nutritious diet; but, for many people, foods that supply protein are some of the most expensive items on the grocery list.

Protein supplied by eggs is both high in quality and low in cost. It’s easy to compare the price of eggs to the price of other protein foods. A dozen Large eggs weigh 1 1/2 pounds, so the price per pound of Large eggs is two-thirds of the price per dozen.

Another helpful formula is that one egg equals one ounce of lean meat, poultry or fish. This means that you can use two eggs as your main dish at a meal or you can use eggs to “stretch” more expensive protein foods. For instance, you might use one chopped hard-cooked egg per serving along with half the usual amount per serving of expensive seafood in a casserole.

Click here for more tips on using eggs in your menu.