Maximizing protien/cal/$

buffinatorsov

So, I've been having trouble hitting my protein goals and at least part of the reason is that I likely don't eat all that much meat. The problem is when I do hit my protein goal then I've likely gone over on fat, calories, and daily food budget (usually on some outsized burger). So how do I get the protein? I guess I could do powder but my diet is somewhat fixed and I'm not sure where I would add it in. I'm living with family right now and not really cooking for myself anymore otherwise it would be easy.

so my interest is in food that is affordable both in terms of the cost in $$$ and the cost in calories with decent protein yield. I guess powder is an option but I've never tried it before and I prefer to eat naturalish foods.

nerual13

Try working in beans, inexpensive and you can do lots of things with them. They'll give you a good boost. If you DO decide to try powder, the unflavored Isopure is what I'm using currently. I eat it in a smoothie, but I'm betting you could stir it into various things (haven't tried that yet though, dunno how it would affect taste/texture).

HeidiCooksSupper

Beans and lentils are cheap and good, healthy sources of protein.

SaintTawny

When I first started I knew that protein was something I had difficulty getting enough of. I started having protein shakes for breakfast, and centering my meals around a lean source of protein like chicken or fish. Even if your meal regimen is fairly fixed, you could pick up a small container of protein powder and mix it with water or skim milk to boost your intake for a minimal amount of calories and fat. I've tried and liked Muscle Milk and Aria, although Aria is marketed specifically towards women it does have a great ratio of protein to calories and fat, and the chocolate one tastes fine in milk or water. Specifically, one serving of Aria is only 90 calories, 1 gram of fat, and 14 grams of protein. I found it at my local Shop Rite.

As far as a non-powder approach? Try incorporating 3-4 ounces of chicken breast in some form into one of your meals for 20-26 grams of protein. If you like fish or shellfish, tilapia, salmon, and shrimp are all great low fat high protein foods as well.

lisalsd1

Organic tofu at BJs is $1.99/lb. Press, slice, bake...4 oz is something like 100 cals and 12 grams of protein. You can eat it plain or add it to anything for extra protein.