Protein intake

Most meat, Fish, Cottage Cheese, Yoghurt, Eggs, Leafy Greens, Grains, Nuts

https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

Tinned tuna. Egg whites. Natural yoghurt...

I think a WPI would be the best bang for buck, but you don't want powder. If you're on a budget, is there a good reason to avoid them?

I wonder why no protein powder. If I need protein, I can get 25grams of protein for .57cents and only 110 calories.

Beans. Can't get much cheaper and there are a lot of current kinds.

No protein, no meat in the diet?
I suggest hummus too

daddygreig135 wrote: »

Thanks guys, great pointers now giving me more options than I had myself.....
@TheWJordinWJordin I just have it in my mind I want just 'real food'.....I know it can be open to manipulation and tampering with, but makes my mind sit easier

Would mixing protein powder into another food make it more like "real food"? Cause you could always add a scoop to a bowl of Cream of Wheat in the morning.

I get 52 grams of protein every morning just from eggs and egg whites, my calorie goal is a few hundred smaller than yours and it easily fits!

Greek yogurt is stupid pricey where I live (7 dollars for 4 servings) but you can make your own as well with whole milk and a bit of yogurt as a starter so thats cool.

Cottage cheese, beans, fish and ground meats are all pretty cheap. Chicken breast here costs at min, 2 dollars a breast. I can get 4lbs of ground turkey for 10 dollars though.

Animal based sources of protein:
Meat (poultry is generally higher in protein than red meat/fattier cuts)
Fish
Dairy (cottage cheese, greek yogurt have a decent ratio of cals to protein compared to a lot of others)
Eggs.

Non animal based sources of protein:
Lentils - dried have a higher % than canned
Chickpeas
Beans
Nuts
Seeds
Grains
Veg like peas, broccoli
Meat subs like soy/tofu and wheat gluten (seitan)

My protein goal is 77g in 2050 cals, I don't have animal based products or supplements, and it seems reasonable enough so can definitely be done without relying on chicken. Plus grains, lentils etc are really cheap!

daddygreig135 wrote: »

How can I get 100g protein daily on a budget?
I have lost 20lbs over last 4 months through calorie counting (informed decisions), and moderate exercise. My daily calorie intake is aimed at 2,200, however I am struggling to eat enough protein. I don't want to take powders or supplement, nor do I want a chicken breast heavy diet....
All advice, comments appreciated

At 2200, 100 g of protein shouldn't take any thought if you eat meat (which it seems you do).

Looking briefly at your diary, you aren't logging anywhere near 2200, so that's likely the answer.

My own goal is about 100 g at 1500 when I'm on a deficit, and how I hit that easily (rarely with protein power, although on occasion) is focusing on having protein at all three meals (I eat 2 meals, no snacks). It's not uncommon for people to have breakfasts or even lunches that are low protein, so it's that's you it's something to look at.

It also seems you might be IFing -- 2 meals, some snacks, no dinner? If so, it is a little more challenging, but you can add the protein into the snacks.

What I do is have eggs for breakfast (whole eggs, I don't like tossing yolks, it seems wasteful to me and plus they are the tastiest part) with vegetables and usually smoked salmon or cottage cheese or plain greek yogurt. If I have oats or a smoothie, that's when I use the protein power (it's good in oats). Then my lunch and dinner are planned around protein (often meat, but all kinds of meat, certainly not primarily chicken breast -- fish, shellfish, whole chickens roasted eaten over days, lean beef, lamb, venison, lots of cuts of pork, chops and tenderloin are lean, so on) and of course vegetables. Everything else is based on preference and what rounds out my meal.

I don't snack, like I said, but some snacks are higher protein -- low fat dairy is an excellent example.

If you aren't particularly interested in protein powder, I see no reason to consume it, as your goal is really not that hard to reach. But if it's easier to do using protein powder than consuming other sources (meat, dairy, eggs, legumes, including tofu and tempeh, etc.), then you might find it useful.

I do 140g a day - my intake gets planned on what is on sale for a given week at the store - chicken/pork/turkey have similar protein amount

On the brain side - Farro has 7g per 50g dry (35g carbs); Israeli couscous has 6g per 50g dry