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Good protein sources on a budget

paleojamie
paleojamie Posts: 191
edited November 2024 in Food and Nutrition
I am on a very tight student budget, and need to up my protein as it has been taking a while to recover from my workouts!

I need something that isn't high in fibre .. as I already get more than enough at almost 50g.

No dairy :)
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Replies

  • jonski1968
    jonski1968 Posts: 4,490 Member
    Do you mean as in a supplement?
  • _Shelley_
    _Shelley_ Posts: 206
    Cottage Cheese
    Protein Shakes
    Chicken/Turkey Breasts
  • paleojamie
    paleojamie Posts: 191
    oh right, forgot to mention - NO DAIRY!!!!
  • hhamada
    hhamada Posts: 27
    Egg whites, canned tuna
  • kschr201
    kschr201 Posts: 208 Member
    canned tuna
    eggs
    dried lentils (I guess those have more fiber...but they are so cheap)
  • paleojamie
    paleojamie Posts: 191
    eggs sound good
  • keenercam
    keenercam Posts: 321 Member
    hard boiled egg whites are my go-to protein fix. I hard boil a dozen on Sunday and use them for my afternoon snack which has to be protein to get me through an evening workout and hold me over until a late dinner.

    My second favorite is a 100 calorie pack of almonds. You can buy raw unsalted almonds in bulk pretty inexpensively. I think 16-18 of them are about 100 calories.
  • pg3ibew
    pg3ibew Posts: 1,026 Member
    Nothing cheaper than chicken.
  • ClascyParra
    ClascyParra Posts: 85
    Eggs, chicken breast, turkey breast, hydrolyzed whey protein (I have a lactose issue and this doesnt bother me...if that is the same reason you said no dairy)
  • bmwillisbaw
    bmwillisbaw Posts: 27
    bacon has a good amount of protein and its only 60 calories a slice

    also try this its cheap to make and tastes amazing. one serving has 22grams of protein

    http://www.foodnetwork.com/recipes/giada-de-laurentiis/rigatoni-with-eggplant-puree-recipe/index.html
  • tuffytuffy1
    tuffytuffy1 Posts: 920 Member
    Canned tuna - 40 grams of protein in a can, and I usually stock up when I find them on sale for $1 a can.
  • LilMizDetermined
    LilMizDetermined Posts: 174 Member
    bump! I have the same issues. I like egg whites and tuna a lot. I also LOVE edamame
  • drellbell
    drellbell Posts: 23
    eggs 10 for 10.00 @ Kroger pretty cheap when you can catch them on sale :)
  • drog2323
    drog2323 Posts: 1,343 Member
    chicken thighs etc are cheaper than breasts. higher in cals, but good protein.

    ground turkey/chicken
    tuna/salmon canned - buy from costco or sams club etc. better deals
    protein powder
    eggs
    liquid egg whites
    frozen tilapia. costco has some. reasonable, low cals and solid protein
  • delilah47
    delilah47 Posts: 1,658
    tofu and other soy products
    spinach is very high in protein for a veggie 1 cup cooked has approx 5 grams of protein
    eggs or egg subs
    egg whites
    beans
    nuts/seeds
  • mrsred79
    mrsred79 Posts: 79
    Quinoa is the only grain that is a complete protein by itself. All the other suggestions above are good too.
  • paeli
    paeli Posts: 295 Member
    Dried beans and lentils are dirt cheap and go such a long way. Tofu is also cheap.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    bump
  • paleojamie
    paleojamie Posts: 191
    bump!

    chicken is actually quite expensive for me ... it is 3 pounds for 525g
  • almonds1
    almonds1 Posts: 642 Member
    Egg whites, canned tuna

    this for sure!!!
  • Thena81
    Thena81 Posts: 1,265 Member
    nuts
  • RemakingMyself
    RemakingMyself Posts: 37
    Protein powder from Walmart.

    (Oh, sorry, just saw the no dairy. Tofu is good, too.)
  • paleojamie
    paleojamie Posts: 191
    things are very expensive at the moment here in the UK !

    Annoying really .. little things like cucumber being put up by 20p and stuff .. doesn't sound a lot but it's annoying.

    and tuna is also expensive.
  • Aperture_Science
    Aperture_Science Posts: 840 Member
    If you find tuna too expensive try sliced ham, or sliced turkey/chicken breast.

    Something worth thinking about is buying whole chicken from Aldi (small is £3:50 ish) and roasting it. For 2 people you can have a breast each for evening meal and a good portion each or the rest of the meat for lunch the following day.

    Eggs are cheap and one of the highest protein to cals ratio for a non-meat item. Even better ratio if you just have the whites but the yolks are good for you and tasty, and so it is a shame to waste them.

    Tinned mackerel in tomato sauce is good for protein and also provides a good dose of fish oil. They are pretty cheap and with some crackers make a great lunch.
  • Ant_M76
    Ant_M76 Posts: 534 Member
    Chicken
    Tuna
    Eggs

    In that order :p
  • Les_Lamb57
    Les_Lamb57 Posts: 57 Member
    Tuna and hard boiled eggs - convenient, tasty and low in calories.
  • 2012x
    2012x Posts: 149 Member
    I went bought 5 tubs whey protein for £45.
  • Ant_M76
    Ant_M76 Posts: 534 Member
    I went bought 5 tubs whey protein for £45.

    Bargain! What brand, how big and where from? :flowerforyou:
    Oh, and does it taste nice? :drinker:
  • diletta24
    diletta24 Posts: 91 Member
    Super cheap:
    - cottage cheese
    - eggs
    - beans, lentils

    Moderately cheap:
    - chicken breast
    - canned tuna or canned salmon
    - greek yogurt
    - mackarel fillets
    - cod filleds

    anyway, I suggest the RELATIVELY cheap, pay attention to super cheap food, I wouldn't trust so much: powder derived dairies or eggs from intensive livestock farming for sure affect the quality of food we eat, not to mention other issues.

    I suggest a smart STRATEGY to save your budget instead: alternate extra cheap with expensive source of proteins: salmon/tuna/GOOD eggs + lentils/beans. You fix in this way both the wallet and the variety problem :) In a few words, when it comes to NON VEG proteins put a few more money for good quality, weight out saving on VEG proteins (beans and co)
  • hartsmart
    hartsmart Posts: 141 Member
    i'm sure someone's said it already: BEANS! dried beans are especially cheap, if you have the time and wherewithall to remember to soak them! :)
This discussion has been closed.

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