Cheap vegetarian protein supplement
A very cheap vegetarian protein is TVP textured vegetable protein, $6 CAD a bag. A 1/4 cup is 11g soy protein, just add a tiny bit boiling water to soak then 1/2 cup Swiss style muesli and hot 1% milk. I add cashews, walnut pieces, 4 dates, 2 prunes = 30g protein. The TVP isn't pasteurized so boiling water will kill any chance of bacteria. The TVP is quite fine so has a texture similar to flax seed.
I also have a ground seed mix of flax, sunflower, chia and pumpkin seeds, a 1/4 cup gives full days omega 3, I use this in a smoothie, cup water tablespoon Greek yogurt, and 1/2 cup frozen mango chunks. I let that soak and defrost before blending.
Soy protein is a good source of the BCAA Leucine