Protein on a budget

Dried beans are incredibly cheap -- you can cook them a pound at a time easily in a crock pot and then freeze what you aren't going to eat right away.

Eggs, canned tuna, beans, ground beef, tough cuts of meat (can be stewed).

This is from: https://stronglifts.com/build-muscle-on-a-budget-the-10-cheapest-sources-of-protein/

(My comments on each are in parentheses)


1. Canned Tuna. 40g protein/can. Buy tuna in spring water or brine. Don’t worry about the mercury: 1 can chunk light tuna per day is safe. (I would check out store brand sardines instead -- get them w/o sauces and sugar b/c the fish are caught smaller than tuna and are less likely to have PCBs and mercury in them.)


2. Whole Eggs. 7g protein/egg. Lower your body fat rather than throwing the yolk away if you have bad cholesterol. Dietary cholesterol isn’t bound to blood cholesterol, and the yolk contains half the protein and vitamins A/D/E. (Eggs are a great bet and don't skimp on organic! They cost a bit more but are "cleaner" especially if they are cage free).


3. Whey. 1 scoop ON whey is 24g protein/30g serving. At 2 scoops/day, a 10lbs bag will last 10 weeks for 84,99$. You don’t get cheaper than this. But don’t rely on whey only because it’s cheaper. Vary your protein intake. (Forget about this one, you really don't need it if you are on a budget. If you can afford it, go with plain protein powder - look at hemp, pea, egg white and use half of the recommended amount.)


4. Ground Beef. 25g protein/100g. Buy 80% ground beef and rinse the fat if lean beef is too expensive. You can reduce the fat content by as much as 50%. (Don't rinse the fat! Use it for energy satiety. Try to reduce carbs in a box. Any ground meat will be less expensive - try to find store brands that don't use antibiotics or growth hormones. Call stores and ask them. Also, some stores will grind beef for you. So if you can afford it, stock up and freeze it.)


5. Milk. 30g protein/liter milk. If you’re a skinny guy, want to gain weight fast and don’t bother gaining some fat, drink 1 gallon raw milk per day. Don’t worry about the saturated fat. Stay away from milk if you want to lose fat. (Milk is a great protein source; Full fat Greek yogurt is better. Try to find store brands that don't use antibiotics or growth hormones.)


6. Frozen Chicken Breast. 25g protein/100g. Cook the frozen chicken breast using a George Foreman Grill. Consume the chicken breast within 2 months of freezing for optimal tenderness & taste. (Try to find store brands that don't use antibiotics or growth hormones.)


7. Cottage Cheese. 12g protein/100g. Cottage cheese is more expensive in Europe than in the US. We buy Quark cheese: 10g protein per 100g, cheaper than cottage cheese and a better taste. (Try to find store brands that don't use antibiotics or growth hormones. Get full fat! Use it for energy satiety. )


8. Ground Turkey. 25g protein/100g. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content. Rinse the fat like for ground beef. (Don't rinse the fat! Use it for energy satiety. Try to find store brands that don't use antibiotics or growth hormones.)


9. Canned Mackerel. 23g protein/100g. Canned mackerel is high in omega-3, contains less mercury than canned tuna, and tastes a lot better too. (I would check out store brand sardines instead -- get them w/o sauces and sugar b/c the fish are caught smaller than tuna and are less likely to have PCBs and mercury in them.)


10. Calves Liver. 20g protein/100g. Low fat and nutrient dense. Contrary to what you might believe, liver is safe. The easy way to cook them is with onions and garlic. (Also check out chicken livers, chicken gizzards and other organ meats. You want to make sure that they are from manufacturers that don't use antibiotics or growth hormones.)

Also check out https://www.westonaprice.org/about-us/healthy-4-life/

Chicken Thighs are my favorite. I can get a pack of 8 for less than $4 and one thigh is 28g of protein! My fav way to cook is in the crock-pot, I do 4 at a time: 1/2 cup low sodium chicken broth, sprinkle of Cavender's All Purpose Greek Seasoning ($4 at Target or Walmart), place the thighs inside, sprinkle more seasoning on top. Cook on high 3-4 hrs or low 6-8 hrs. Tastes JUST LIKE a rotisserie chicken! When it's cooked, I remove all the skin and bones, then store the meat in the fridge for up to one week. I make wraps, add to salads or eat it plain all week. The key is to have protein that is easily accessible (for me, anyway!).

When I feel I need to supplement a normally healthy died, I'll grab a Premier Protein Bar as a meal replacement. They each give 30g of protein and aren't much over a dollar each from Costco.