Budget High Protein Foods

heniko

Hi, I'm wondering if anyone can give me some high protein foods ... that aren't red meat, soy or protein powders. I need about 100g protein daily. I googled chicken breasts. Here it says half breast is 92g http://www.healthaliciousness.com/articles/foods-highest-in-protein.php, but typing it in on MTP it says half breast is only about 30g. Which is correct? Looking up eggs, it says about 15eggs = 100g. I doubt I could eat that many eggs daily. Plus 1600cal way too much LOL. I'm looking for budget ways of hitting my 100g daily protein target. Thanks everyone!

heniko

No one?

writergeek313

I make tuna salad with a can of tuna (packed in water), a few hard boiled egg whites, veggies, some pickle relish, and a tablespoon or two of light mayo. It works out to 45g of protein and costs very little to make. I also try to eat a lot of beans. It's easy to add them to soups and stews for some extra protein, and I've even started stretching the meat in some of my meals with lentils to help me keep my grocery budget down.

heniko

Thanks!

Zylahe

Beans,
Dairy especially yoghurt, quark, fromage frais, cottage cheese. ( low cal and high protein)
Mock meat? Can be a bit pricy, though TVP works out well.
Nuts? Though they can have lots of fat.
Also lots of vegies have a fair amount of protein in them.
Oats. Very cheap good protein.

pkw58

Fat Free Cottage Cheese or Cream Cheese. Frozen Fish. Pork Roast. I buy these all on sale.

JcMey3r

Did you see how many grams that half chicken breast was when you entered it into mfp? if you look on the website you prived it says half breast(306g)

I chose chicken breast meat only option and set it to 3 x 100 which will obviously give 300g and the protein was 93g

patrickfish7

You will be surprised how much protein you eat by not eating protein-rich foods anyway ie yoghurt 7-10g for a 150 gram pot, egg - 6g etc. Thsi can add up pretty quickly.I tend to have a tin of tuna (30g), chicken breast (30g), protein shake (30g) and 2-egg omelette (12g) as my staple. This is already 102 grams and then you can add in protein from milk, cereals etc.

Today, I have already had a yoghurt (7g), 2 bacon in a roll (20g), cereal (10g), (milk (3g). Thats 40grams before any of the 'staples' I mentioned above!

TonyStark30

Skin off Chicken drumsticks.

Koldnomore

Greek yogurt and fish are both very high in Protein. I make bean salad with a can of mixed beans and a can of tuna + pasta/noodles/lettuce (whatever) which also has a good kick. Peanut butter, nuts, cheese.. There's protein in a lot of things.

elisabeisme

pork chops are usually cheap at my grocery store.

I also see the often liquid egg whites on sale. They last really well in the freezer so when you see them on sale, buy a bunch of cartons and stick them in your freezer.

The good thing about liquid egg whites is that they can be mixed into other cheap food to up the protein content. For example, black beans, quick oats, brown rice, mashed potato, and even blended/creamy veggie soups. Basically, cook up your dish, keep it on the heat and and then pour in the egg whites while stirring/whisking. It thickens it up and increases the protein but doesn't impact the taste.

KarenJanine

Any reason why you're avoiding protein powders? Whey is the cheapest source of protein gram for gram.

That aside, good protein sources that don't break the bank are:
Tinned fish (tuna, salmon, sardines, mackerel, etc)
Greek yoghurt (the real stuff, not 'Greek style')
Cottage cheese
Egg whites (buy in cartons to avoid having to separate the eggs and waste yolks)
Turkey
Edamame and soya 'meats'
Quorn
Milk

Kayden1986

egg WHITES.... look up "two chicks" they make a egg white liquid so you don't have to waste your own eggs.

hemp proteins -- CHEAP.
pea proteins -- CHEAP
soy and other textured vegetable proteins.
tuna
cod....
pulses
......there is a good, wide range of protein sources. it depends on what you ENJOY

JoRocka

eggs
greek yogurt + protein powder
canned fish
steak
milk
egg powder

SarahBeth0625

I eat on a budget, but some of my favorite things are chicken breast, greek yogurt, and baked cod. My kids also like to eat tuna... I buy it in the pouches. I am coming around to liking it....