Cheap, ethical protein sources

xidia

Please help me out with suggestions!

I'd like to add another 20g or so of protein to my day, every day. I can "free up" around 200 cal to do it, more if it can replace my nut/seed/fruit snacks. (Reason for increasing protein is to get the benefits of the strength training I'm doing - I already use a protein shake on lifting days so I don't want to add another one.)

I only buy free range meat, so "bulk buy chicken breast, cook it and freeze it" doesn't work. I'm happy to do eggs/fish for breakfast, but needs to be 10-15 mins cooking max. I can't cook lunches, although I can heat up pre-cooked stuff.

I'm wondering about bean/pulse salads, maybe with hardboiled egg or tuna or something? Any other ideas please, oh wise people of MFP?

thefewsteps

roasted soy nuts/edamame. less fat than regular nuts, more protein, and more iron/calcium.

lentils, beans (better if you can get dried), split peas, quinoa

cottage cheese, plain greek yogurt, string cheese

chia seeds, nutritional yeast, flaxseed/meal, spirulina, hemp seeds, wheat germ

seitan, tofu, tempeh, textured vegetable protein (tvp)

Firefox7275

Canned wild oily fish - pink salmon, mackerel, sardines. Instead of buying processed deli meats could you purchase a whole raw free range chicken or joint of meat, cook in bulk and portion out?

TBH tho looking at your diary I am not clear why you are focussing on protein, you need a balance of ALL the macro and micro nutrients to get the best benefit from strength training and generally to be in a calorie surplus to gain. Your diary is full of refined/ processed/ sugary/ mucked about with stuff, these should be maximum 10% of daily calories. I can't understand why you would want to drop nuts/ seeds/ fruits when you desperately need the nutrients. Are you not logging fruit and veg or do you just not eat any? You aren't eating the recommended servings of dairy, oily fish, and not nearly enough mineral rich foods for someone training regularly - your needs are increased yet you sweat some out.

Your MyProtein product is a gainer not a true protein shake, it's way more carbs than protein so you are consuming 75g or 300 empty calories in the form of highly refined maize starch. IMO switch to a basic whey isolate or whey with creatine and mix with skimmed milk powder. That will count towards the recommended three servings a day, supply carbs, protein and calcium. There is some interesting research suggesting milk can aid recovery and rehydration. You won't need the vitamin C if you are eating your nine servings of fruit and veggies each day.

hecham

I completely understand the need for increased protein through organic/sustainable/ethical choices. I have started making changes in that direction as much as possible.
I'm planning to add more quinoa to my diet. I already enjoy tempeh frequently, but it is a great source of protein that is quick and easy (pretty inexpensive, too). How do you feel about tofu? Best of luck!
- sending a friend request your way, too.

BigGuy47

I completely understand the need for increased protein through organic/sustainable/ethical choices.

I'm planning to add more quinoa to my diet.

Uh Oh!

http://hwaairfan.wordpress.com/2011/04/07/quinoa-the-health-fad-that-is-starving-the-cultivators/

brower47

My cheap, ethical protein source every morning are the three eggs that my overly pampered girls lay for me each day.

cwolfman13

greek yogurt

xidia

Canned wild oily fish - pink salmon, mackerel, sardines. Instead of buying processed deli meats could you purchase a whole raw free range chicken or joint of meat, cook in bulk and portion out?

TBH tho looking at your diary I am not clear why you are focussing on protein, you need a balance of ALL the macro and micro nutrients to get the best benefit from strength training and generally to be in a calorie surplus to gain. Your diary is full of refined/ processed/ sugary/ mucked about with stuff, these should be maximum 10% of daily calories. I can't understand why you would want to drop nuts/ seeds/ fruits when you desperately need the nutrients. Are you not logging fruit and veg or do you just not eat any? You aren't eating the recommended servings of dairy, oily fish, and not nearly enough mineral rich foods for someone training regularly - your needs are increased yet you sweat some out.

Your MyProtein product is a gainer not a true protein shake, it's way more carbs than protein so you are consuming 75g or 300 empty calories in the form of highly refined maize starch. IMO switch to a basic whey isolate or whey with creatine and mix with skimmed milk powder. That will count towards the recommended three servings a day, supply carbs, protein and calcium. There is some interesting research suggesting milk can aid recovery and rehydration. You won't need the vitamin C if you are eating your nine servings of fruit and veggies each day.

Thank you for the detailed response. I don't always log veg when I eat them, and if my fiance is cooking, there often aren't many. Much of the sugar comes from dried fruit from Graze, which is nutritionally balanced by their dietician. Please point out the "mucked about with stuff" that appears regularly, since we tend to cook from scratch. To be honest, the last week isn't a gear sample because we're just back from holiday and haven't stocked the cupboards back up again. We certainly don't normally do 3 takeaways a week, but I can see why you'd think my focus were wrong: if the last week were typical, I'd agree with you!

The protein shake is deliberately a carb mix because I've found it's the best way too fuel my cardio. It's thee optimum ratio of carbs:protein for post-workout recovery, and I can certainly tell the difference when I don't drink it. Yes, theoretically I could cook up something of equivalent proportions but it's easier not to.

Oily fish & whole joints/chickens are a good idea, thank you.

xidia

My cheap, ethical protein source every morning are the three eggs that my overly pampered girls lay for me each day.

I miss my chickens!

xidia

roasted soy nuts/edamame. less fat than regular nuts, more protein, and more iron/calcium.

lentils, beans (better if you can get dried), split peas, quinoa

cottage cheese, plain greek yogurt, string cheese

chia seeds, nutritional yeast, flaxseed/meal, spirulina, hemp seeds, wheat germ

seitan, tofu, tempeh, textured vegetable protein (tvp)

Perfect, thank you.