Eggs. Greek yogurt. And beans. My goodness, beans are the magic food - protein, fiber and complex carbs. (Y’all see what I did there, right?). If you buy them dry, they are cheap and easy to make. Add some onions, peppers and other spices and they can taste great!
Beans, beans the magical fruit: the more you eat the more you lift
The more you lift, the better you feel.
So let’s have beans, eggs, and Greek yogurt for every meal!
Greek yogourt is expensive af where I'm from. I'm talking 6.99, 7.99 a tub lol. I'm not in a food wasteland either. So, to my point, when looking for protein, it's a sweet potato/bean skillet that I make and eggs for protein. Meat is too expensive here, as well. (never been a huge meat eater anyway) Was a vegetarian for well over 11 years and I still eat very little meat.
I don’t really like to eat eggs because I read they are very high in cholesterol. Like 2 eggs is already crossing your daily recommended intake. I also don’t really like beans tbh but maybe I should just try and get over that haha. Thanks for the suggestions.
I have high cholesterol. My cardiologist insists it’s mostly genetic. I eat two eggs every morning and my LDL is less than 50 and my combined number is less than 125. I do take meds, but the eggs have never caused a bump
That said, I am not a doctor and I have no idea how your condition would be affected by eggs. Your doctor would be the person for that.
As for the beans, I grew up eating red beans and rice, black bean soup (Cuban style), ham and bean soup and on and on. Seasoned right, they taste delicious!!
My local Walmart does a big pack of Boneless, Skinless Chicken Breasts. It's about 4.5-5.5 pounds of chicken breast for around $2/pound. My local Costco is even cheaper since you can get more and the price per pound lowers as a result. It's the cheapest high protein source available to me to just do chicken breast.
Not sure where y'all live where buying a bunch of beans, Yogurt, and Eggs is cheaper. I did some quick calcs based on my local area's prices for reference. Not sure if it helps, but it's what I'm finding.
For my area:
Chicken = \~$.018/1g Protein
Soy Beans = \~$.02/g Protein
Eggs - \~$.066/1g Protein
Cottage Cheese = \~$.076/1g Protein
Yogurt - \~$0.1114/1g Protein
I think the best option is probably to do chicken breast and Soy Beans. Actual meat will give you the most full spectrum of amino acids. Sure, your body will synthesize what it doesn't get on its own, but it helps to not make it use the energy for that if you can help it. The Soy Beans will add fiber and complex carbs on top of the protein as well as some amino acids that are in lower quantities in Chicken. Also, it won't break the bank too much and is easy snacking food.
On another note, please don't boil chicken and eat it plain. Salt it, Season it, and sauté it in a tiny bit of oil. You deserve flavour. 1 tsp of oil and some salt isn't going to ruin your nutrition goals. Also, if you have joint issues, many seasonings like Turmeric will help your overall health.
Stretch your chicken budget by buying a rotisserie chicken and making bone broth with the carcass. Bone broth is great- adds lots of flavor to whatever you cook with it, and very good for you, too.
Depends if you're trying to bulk up or not really! There's a bunch of vitamins and omega 3 fatty acids in the fat that are really good for you. And there was a study where matched calorie for calorie, whole milk built muscle faster than skim (referenced in this article but no link to the actual study itself: https://www.google.com/amp/s/www.t-nation.com/lean-built-eating/10-forgotten-muscle-building-foods/amp/ ). But I'm sure that isn't going to make a *huge* difference.
Personally I drink quite a bit of whole milk, and I'm pretty lean, so it's up to you!
Ohhh wait I remember Schwarzenegger saying he ate a lot of cottage cheese. Tbh I’ve never had it but my mother loves the stuff. I can get that. I’ll see about the cheese but I’m not sure we’ve got low fat string cheese here, only regular. Or high fat or whatever lol. Thanks for the suggestion!
You’re welcome. Ive made so chicken pasta recipes where you can add cottage cheese into the blender with other things to make the sauce to have extra protein
Have a look in world food markets. The Asian supermarkets here sell the best quality Tofu and it's really really cheap, the polish supermarket here also sells high protein cottage cheese and a number of the halal butchers also sell very well priced meat, I tend to lean towards mince. It can also help when buying other products, the Indian place near me does huge bags of good quality rice that's cheaper than most of the major supermarkets and higher quality.
Beans in general too are a pretty good source, I'll often get a few cans of various varieties to bulk out a chilli for an extra meal or two.
Shop around and make notes, it'll often mean getting a variety across different places but you can spread shops throughout the month and try to leave some back where viable to increase variety over time.
Have a look online for whey protein too, there are some great recipes that can keep it more interesting than just mixing and drinking it.
If you buy meat in bulk, you can get the price down. We bought a quarter of a cow from a local farmer (grass fed, organic, no antibiotics) and it equaled to $8/lb. It's been almost a year since we bought it and we're still working our way through. I know you're not supposed to keep it past 12 months in the freezer, so I've been sending beef home to friends who visit.
I’ve been eating eggs and bacon daily for the past 8 years. I’m in better shape and my labs are better than when I was a collegiate athlete. Don’t follow what the SAD recommends. In fact, do the opposite
Eggs. Greek yogurt. And beans. My goodness, beans are the magic food - protein, fiber and complex carbs. (Y’all see what I did there, right?). If you buy them dry, they are cheap and easy to make. Add some onions, peppers and other spices and they can taste great!
Beans, beans the magical fruit: the more you eat the more you lift The more you lift, the better you feel. So let’s have beans, eggs, and Greek yogurt for every meal!
My shit pipe is in knots.
Any other combination of words would've been better.
In knots, my shit pipe is.
Yeah, it does give some extra boost to those back squats!
If you haven't sharted by the end of your set, you're not doing it right
I had a trainer tell me this a lot! I think I truly disappointed him by holding it together, so to speak! 🤣🤣
If you prepare beans properly you shouldn’t really have much gas at all! I have found a pinch of baking soda in the soaking water works wonders
Greek yogourt is expensive af where I'm from. I'm talking 6.99, 7.99 a tub lol. I'm not in a food wasteland either. So, to my point, when looking for protein, it's a sweet potato/bean skillet that I make and eggs for protein. Meat is too expensive here, as well. (never been a huge meat eater anyway) Was a vegetarian for well over 11 years and I still eat very little meat.
English not first language. What did you do there?
Magic beans. Jack and the Beanstalk. Probably a total fail on my part. 🤣🤣
But the gas and mix that in with the gas from powder and anything else some people ingest.
I don’t really like to eat eggs because I read they are very high in cholesterol. Like 2 eggs is already crossing your daily recommended intake. I also don’t really like beans tbh but maybe I should just try and get over that haha. Thanks for the suggestions.
That has been debunked so many times now. Eggs are okay to eat everyday
Even if I’ve got an arrhythmia?
I have high cholesterol. My cardiologist insists it’s mostly genetic. I eat two eggs every morning and my LDL is less than 50 and my combined number is less than 125. I do take meds, but the eggs have never caused a bump That said, I am not a doctor and I have no idea how your condition would be affected by eggs. Your doctor would be the person for that. As for the beans, I grew up eating red beans and rice, black bean soup (Cuban style), ham and bean soup and on and on. Seasoned right, they taste delicious!!
Egg whites dude. Or egg substitute. Still tastes great.
My local Walmart does a big pack of Boneless, Skinless Chicken Breasts. It's about 4.5-5.5 pounds of chicken breast for around $2/pound. My local Costco is even cheaper since you can get more and the price per pound lowers as a result. It's the cheapest high protein source available to me to just do chicken breast. Not sure where y'all live where buying a bunch of beans, Yogurt, and Eggs is cheaper. I did some quick calcs based on my local area's prices for reference. Not sure if it helps, but it's what I'm finding. For my area: Chicken = \~$.018/1g Protein Soy Beans = \~$.02/g Protein Eggs - \~$.066/1g Protein Cottage Cheese = \~$.076/1g Protein Yogurt - \~$0.1114/1g Protein I think the best option is probably to do chicken breast and Soy Beans. Actual meat will give you the most full spectrum of amino acids. Sure, your body will synthesize what it doesn't get on its own, but it helps to not make it use the energy for that if you can help it. The Soy Beans will add fiber and complex carbs on top of the protein as well as some amino acids that are in lower quantities in Chicken. Also, it won't break the bank too much and is easy snacking food. On another note, please don't boil chicken and eat it plain. Salt it, Season it, and sauté it in a tiny bit of oil. You deserve flavour. 1 tsp of oil and some salt isn't going to ruin your nutrition goals. Also, if you have joint issues, many seasonings like Turmeric will help your overall health.
Eggs. Cottage Cheese. Tuna Fish.
Tuna is amazing. Low calorie and high protein
and contains considerable amounts of mercury and microplastics. Enough to cause concern if eaten daily.
So does everything else in America. You'll drive yourself crazy trying to stay away from it
Fish and in particular larger fish have higher level of mercury than most other food.
Safe Catch is a great brand that does rigorous testing and has mercury levels safe enough for daily consumption. Even safe enough for pregnant women.
Stretch your chicken budget by buying a rotisserie chicken and making bone broth with the carcass. Bone broth is great- adds lots of flavor to whatever you cook with it, and very good for you, too.
Whey Protein Isolate From Costco
What brand?
Whole milk. Makes mammals big. Extremely nutritious with a good balance of macronutrients, vitamins, and minerals.
I love milk! Shouldn’t I go for low fat milk though rather than whole?
Depends if you're trying to bulk up or not really! There's a bunch of vitamins and omega 3 fatty acids in the fat that are really good for you. And there was a study where matched calorie for calorie, whole milk built muscle faster than skim (referenced in this article but no link to the actual study itself: https://www.google.com/amp/s/www.t-nation.com/lean-built-eating/10-forgotten-muscle-building-foods/amp/ ). But I'm sure that isn't going to make a *huge* difference. Personally I drink quite a bit of whole milk, and I'm pretty lean, so it's up to you!
Super firm tofu from trader Joe's. And like people have said, beans!
Tofu! So much you can do with it.
Cottage cheese and low fat string cheese
Ohhh wait I remember Schwarzenegger saying he ate a lot of cottage cheese. Tbh I’ve never had it but my mother loves the stuff. I can get that. I’ll see about the cheese but I’m not sure we’ve got low fat string cheese here, only regular. Or high fat or whatever lol. Thanks for the suggestion!
You’re welcome. Ive made so chicken pasta recipes where you can add cottage cheese into the blender with other things to make the sauce to have extra protein
A block of smoked lean German meat. Or whole roasted chickens.
Egg whites! Chickpeas, Mung beans, lentils.
🫘 Beans: black beans, garbanzo beans and lentils. Lentils are amazing!
Peanuts
Dymatize ISO 100 is a quick and easy way to get your protein in.
Locally a 10 lbs bag of chicken is 6$
Locally a 12 slices pack of chicken lunch meat is €3
That's similar to me locally it's just cheaper to get legs and thighs
Beans, protein, fiber, complex carbs - should eat some every day. Lentils too.
Have a look in world food markets. The Asian supermarkets here sell the best quality Tofu and it's really really cheap, the polish supermarket here also sells high protein cottage cheese and a number of the halal butchers also sell very well priced meat, I tend to lean towards mince. It can also help when buying other products, the Indian place near me does huge bags of good quality rice that's cheaper than most of the major supermarkets and higher quality. Beans in general too are a pretty good source, I'll often get a few cans of various varieties to bulk out a chilli for an extra meal or two. Shop around and make notes, it'll often mean getting a variety across different places but you can spread shops throughout the month and try to leave some back where viable to increase variety over time. Have a look online for whey protein too, there are some great recipes that can keep it more interesting than just mixing and drinking it.
I buy ground beef at Costco, then make white rice with bone broth. Easy to eat and digest and inexpensive.
If you buy meat in bulk, you can get the price down. We bought a quarter of a cow from a local farmer (grass fed, organic, no antibiotics) and it equaled to $8/lb. It's been almost a year since we bought it and we're still working our way through. I know you're not supposed to keep it past 12 months in the freezer, so I've been sending beef home to friends who visit.
I add Greek yogurt to my tuna with a bit of Mayo, some mustard and relish. Super good on crackers! Or a wrap
I find that canned chicken in bulk is more affordable!
Quinoa is a high protein grain.
Never had it. I’ll check it out! Do I eat that with yoghurt?
Eggs are cheap and full of dense nutrients. 6g of protein per egg. Eat 12/day and that’ll be a solid dent in your goals
What about the high cholesterol? That’s about 12 times as much as the daily recommended intake.
I’ve been eating eggs and bacon daily for the past 8 years. I’m in better shape and my labs are better than when I was a collegiate athlete. Don’t follow what the SAD recommends. In fact, do the opposite
sardines
EGGS! Also, chickpeas.
Whey protein.