How could I cheaply and effectively integrate protein into my diet?

I'm not necessarily looking to increase my body mass, but I am looking to burn fat and add muscle while toning what muscle I currently have. I've been dieting, eating more fresh veggies and fruits as well as drinking water and fruit juices rather than sodas, and I have joined a gym. Any suggestions for good sources of protein and maybe some dietary supplements, protein bars, or other natural alternatives would be very well appreciated. Heck, any advice would. Please and thank you!

lean red meat. it still can't be beat. Most marketing these days is away from meat since there is a finite amount of marketing you can do for a steak but a lot of opportunity for the 255,000 million billion brands of carbs, supplements, and fad diets on the market.

It is the massive food companies which actually generate most of the 'research' going into nutrition, even sponsoring what gets the most coverage at universities. Anyone who has been involved with research grants knows what that means...you had better get the results the "lets look up our sponsor again...ah yes.... an un specififed Mars Candy sports supplement trust" wants or you run out of money for some reason.

Enough blabbing by me. Eat meat, small amount of carbs and some dairy. There is a reason your great great grandad working on the railroad in pictures showed iron forearms bulging out his rolled up sleeves, angular face like it was carved out of sandstone, and had the same trouser size as your average 14 year old boy of today.

Also you find on red meat your thinking and decision making improves. Little known fact from the military. Red meat is the first thing you take off POW's to keep them compliant.Get them onto breads and rice etc straight away.

As ot the health benefits any elite athlete tells the average guy the same thing(unless he is doing a commercial). That most of the advice out there is to keep John doe buying stuff that will get him fat and did I say my company also funds some great diet programs?...:)
The food groups guys are in it to make money, not make you superman.

Boiled egg whites and tofu are very good sources of protein.

Opt for chicken and fish instead of beef and pork; this will give you more protein and less fat. Snack on nuts and low-fat dairy products (if you like cottage cheese, it's a GREAT source of protein... if not, there are other options).

Buy some wheat germ (you probably have to go to a natural food store) or you could use whey protein if wheat germ is not available. Sprinkle it on/in things you normally eat... aim for 2 tbsp a day.

By the way, if you're dieting, steer clear of fruit juices. They're filled with sugar and lots of calories. Stick with water, or if you need some flavor, try some of those little packets you can mix with a bottle or glass of water to make flavored drinks. (Crystal Lite makes them, and there are some other brands... only 5 calories per packet so they're much better for you than sugary fruit juices).

PEANUT BUTTER. but watch out for the saturated fat.

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