Baltimore Residents Cut Costs Using Beans, Eggs, Nuts for Protein

Baltimore shoppers bought 18 percent more dried beans and legumes at city markets in the first half of 2026 than in the same period last year.

The increase tracks with local wellness programs that now list non-meat proteins as a standard recommendation during routine health screenings at clinics run by the Baltimore City Health Department. Meat prices at several neighborhood grocers have stayed above $7.50 per pound for chicken breasts since March, pushing households to test cheaper staples that still deliver 15 to 25 grams of protein per serving.

Two spots have become regular stops for residents looking for these alternatives. The Baltimore Farmers Market at Hollins Street opens every Sunday at 7 a.m. and features stalls selling bulk lentils, chickpeas and black beans by the pound. A few blocks away in Mount Vernon, the Charm City Co-op stocks refrigerated tofu and tempeh made by a local producer in Canton, along with cartons of eggs from farms in Baltimore County.

Market prices and portion planning

A 16-ounce bag of dried lentils at the Hollins Street market sells for $2.25, enough for four servings when cooked with rice or vegetables. The co-op lists a 14-ounce block of organic tofu at $3.49. Nutrition data posted by the Baltimore City Health Department in its June 2026 newsletter shows that adults aiming for 50 grams of protein a day can meet the target with one cup of cooked lentils and two eggs, a combination that costs under $1.50 at current market rates.

Staff at both locations report that customers often ask for simple combinations that work for weeknight meals. Market vendors hand out recipe cards featuring lentil salads and scrambled tofu seasoned with Old Bay. The co-op offers a twice-monthly class on measuring protein in plant-based dishes, held in its second-floor classroom on the first and third Wednesdays.

Next steps for home cooks

Residents who want to start can visit the Hollins Street market this Sunday with a reusable bag and pick up two pounds of mixed beans plus a dozen eggs. Those farther north can stop at the co-op before 8 p.m. on weekdays to compare prices on nuts and seeds. Anyone with specific medical conditions should check with a primary-care provider before making large diet changes, as the health department advises on its website.