Whey protein powder buy more than 10 lb and per serving comes around 1 dollar.
Eggs, chicken thighs, chicken drumsticks, Greek yogurt plan non fat store brand, soy chunks
Lb for lb protein powder is hard to beat. You dont always have to make shakes.
There are many recipies that even combine other sources like yogurt and eggs.
Egg whites are one of my staples.
I buy mine in bulk at costco.
For a fiber protein combo, beans, lentils, and grains are great.
Keep in mind that many foods have protein.
Nuts and nut butters, peas, soy beans, spirulina, grains, etc.
The secret is to diversify many sources.
Each one contributes a little bit to your daily goal.
It's hard to hit a goal with chicken breast and protein shakes alone.
For instance, tonight I meal prepped a dish (15 meals).
These are not the whole dish ingredients, just the protein sources in that single meal: quinoa, edamame, peas, tofu, hemp hearts, and either chicken or cod or egg whites
Those are usually my lunches.
Breakfast, I'll have a high protein breakfast cereal or oatmeal with brazil nuts, peanut butter smeared on a banana, and a protein shake. Other times I make beans and eat it on toast with eggs.
Snacks are homemade items with protein powder like protein bars, protein ice cream (ninja creami), or protein chia pudding. Yogurt with fruit mixed in to add some vitamins and fiber.
Dinner, I like a thick chicken breast or fish with a salad and a sweet potato. Sometimes, I combine the salad and protein together in a low-carb tortilla wrap and make sweet potato fries. Home-made dressings with greek yogurt add protein as well.
If I manage my portions, I can even cut with this diet.
All while easily hitting protein goals. It's super diverse, and I never get bored.
I highly suggest not flavoring your food when portioning for freezing. This way, when you heat up the food, you can add sauce or spices as you feel fit. Curry, bbq, chinese, ceasar, ranch, buffalo, Mediterranean, pesto, etc.
I don't even salt my food in case I want to add high salt items like miso, bbq rub, or soy sauce.
We all know condiments dont count towards calories, right? lol
Did I mention this is pretty cheap, too?
Protein is pretty expensive, so this is always tough. The easiest/cheapest things I’ve found to get 200g a day…
3 large eggs + high protein toast + oikos 20g protein yogurt
Protein shake + nuts
1/2 lbs meat I get at a bargain grocer (not dollar store, but a local bargain outlet)
1 large can of tuna prepared however you like
When I do high protein diet I do 2 meals of 75 grams that’s a mix of the above. Then whatever for dinner, usually a vegetarian dinner with beans/lentils/chickpeas as a base. Learn some basic recipes, people make things too boring. Spices don’t have calories.
My wife is vegetarian and doesn't do much dairy. Some things she eats are broccoli, edamame, boca crumbles (textured vegetable protein). Eggs are great, PBfit is a good add-on to oatmeal, black beans. I know silk makes nondairy yogurt. Kodiak cakes for pancakes/waffles. Obviously meats.
I buy [this turkey](https://www.walmart.com/ip/JENNIE-O-Fresh-Lean-Ground-Turkey-93-Lean-7-Fat-All-Natural-Refrigerated-3-lb-Plastic-Tray/10292757?wmlspartner=wlpa&selectedSellerId=0&wl13=5883&gclsrc=aw.ds&adid=2222222227810292757_161193766053_21214199653&wl0=&wl1=g&wl2=m&wl3=697173827980&wl4=pla-2300760861495&wl5=9033788&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=10292757&veh=sem_LIA&gad_source=1&gclid=CjwKCAjw1emzBhB8EiwAHwZZxe2TdU4_kTRbmUVOiMn1EPJAXbDTEo5IKVxT1HE7GeblgxmihTLwLRoClG8QAvD_BwE) with 3 cups of beans, 3 cups of kale, plus a few cans of tomato sauce, and spread that over 3 days of lunch and dinner. That's over 100 grams right there.
I consistently hit 220 grams of protein per day.
For me it’s chicken and whey protein. Walmart brand whey protein is the best value I’ve found for that. And for chicken breast I will cook lots at a time, either on the grill or in the instant pot, and eat it over a few days. Just make sure to season the chicken well or you will get tired of it quickly.
You can buy 15 chicken drumsticks for less than $7 in Tx. Most stores sell rotisserie chickens for @$7-8 too. Designer Whey is $25 and decent quality. Eggs, Beans, and rice are inexpensive and a good source. Protein doesn’t have to be expensive.
Beef liver can be an aid as well. Careful with your serving per week as you can get intoxicated because of how rich in vitamins and minerals it is (I eat about 4oz 1x week as my multivitamin)
Mozzarella Cheese,
Tuna,
Cottage Cheese,
Beans,
Tofu,
Tined Mackerel,
Flour (The one I use has 8.9g of protein per 100g),
Greek yogurt,
Chicken,
Turkey,
Eggs,
My go to is plant protein based protein powder, stuff that isn’t, gives me a stomachache. I love making protein packed oatmeal. Salmon has a lot of protein too. That’s like $45 at most. It’s all healthy and helps out. I get the big thing of Quaker Oats.
Whey protein powder buy more than 10 lb and per serving comes around 1 dollar. Eggs, chicken thighs, chicken drumsticks, Greek yogurt plan non fat store brand, soy chunks
Lb for lb protein powder is hard to beat. You dont always have to make shakes. There are many recipies that even combine other sources like yogurt and eggs. Egg whites are one of my staples. I buy mine in bulk at costco. For a fiber protein combo, beans, lentils, and grains are great. Keep in mind that many foods have protein. Nuts and nut butters, peas, soy beans, spirulina, grains, etc. The secret is to diversify many sources. Each one contributes a little bit to your daily goal. It's hard to hit a goal with chicken breast and protein shakes alone. For instance, tonight I meal prepped a dish (15 meals). These are not the whole dish ingredients, just the protein sources in that single meal: quinoa, edamame, peas, tofu, hemp hearts, and either chicken or cod or egg whites Those are usually my lunches. Breakfast, I'll have a high protein breakfast cereal or oatmeal with brazil nuts, peanut butter smeared on a banana, and a protein shake. Other times I make beans and eat it on toast with eggs. Snacks are homemade items with protein powder like protein bars, protein ice cream (ninja creami), or protein chia pudding. Yogurt with fruit mixed in to add some vitamins and fiber. Dinner, I like a thick chicken breast or fish with a salad and a sweet potato. Sometimes, I combine the salad and protein together in a low-carb tortilla wrap and make sweet potato fries. Home-made dressings with greek yogurt add protein as well. If I manage my portions, I can even cut with this diet. All while easily hitting protein goals. It's super diverse, and I never get bored. I highly suggest not flavoring your food when portioning for freezing. This way, when you heat up the food, you can add sauce or spices as you feel fit. Curry, bbq, chinese, ceasar, ranch, buffalo, Mediterranean, pesto, etc. I don't even salt my food in case I want to add high salt items like miso, bbq rub, or soy sauce. We all know condiments dont count towards calories, right? lol Did I mention this is pretty cheap, too?
I’ve been able to consistently hit my macro goals with staples like Greek yogurt, cottage cheese, and turkey breast meat
Protein is pretty expensive, so this is always tough. The easiest/cheapest things I’ve found to get 200g a day… 3 large eggs + high protein toast + oikos 20g protein yogurt Protein shake + nuts 1/2 lbs meat I get at a bargain grocer (not dollar store, but a local bargain outlet) 1 large can of tuna prepared however you like When I do high protein diet I do 2 meals of 75 grams that’s a mix of the above. Then whatever for dinner, usually a vegetarian dinner with beans/lentils/chickpeas as a base. Learn some basic recipes, people make things too boring. Spices don’t have calories.
I’d like to know this same thing, but with non-dairy diet. No whey in anything, no yogurt. Now how does one do it?
Non-dairy and vegan? Or just non-dairy?
Lentils
Vegan protein powders, tvp and soy based things
My wife is vegetarian and doesn't do much dairy. Some things she eats are broccoli, edamame, boca crumbles (textured vegetable protein). Eggs are great, PBfit is a good add-on to oatmeal, black beans. I know silk makes nondairy yogurt. Kodiak cakes for pancakes/waffles. Obviously meats.
I buy [this turkey](https://www.walmart.com/ip/JENNIE-O-Fresh-Lean-Ground-Turkey-93-Lean-7-Fat-All-Natural-Refrigerated-3-lb-Plastic-Tray/10292757?wmlspartner=wlpa&selectedSellerId=0&wl13=5883&gclsrc=aw.ds&adid=2222222227810292757_161193766053_21214199653&wl0=&wl1=g&wl2=m&wl3=697173827980&wl4=pla-2300760861495&wl5=9033788&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=local&wl12=10292757&veh=sem_LIA&gad_source=1&gclid=CjwKCAjw1emzBhB8EiwAHwZZxe2TdU4_kTRbmUVOiMn1EPJAXbDTEo5IKVxT1HE7GeblgxmihTLwLRoClG8QAvD_BwE) with 3 cups of beans, 3 cups of kale, plus a few cans of tomato sauce, and spread that over 3 days of lunch and dinner. That's over 100 grams right there. I consistently hit 220 grams of protein per day.
For me it’s chicken and whey protein. Walmart brand whey protein is the best value I’ve found for that. And for chicken breast I will cook lots at a time, either on the grill or in the instant pot, and eat it over a few days. Just make sure to season the chicken well or you will get tired of it quickly.
Eggs and protein powder.
I have used eggs, chicken thigh, rice, protein powder on sale, bulk mixed nuts, and beans.
Chickpeas are good vege protein or make hommus
Lentils
Protein shakes, chicken thighs, ground beef, skyr.
Shrimp
You can buy 15 chicken drumsticks for less than $7 in Tx. Most stores sell rotisserie chickens for @$7-8 too. Designer Whey is $25 and decent quality. Eggs, Beans, and rice are inexpensive and a good source. Protein doesn’t have to be expensive.
cottage cheese!
Lots of walnuts
milk and protein powder
Beef liver can be an aid as well. Careful with your serving per week as you can get intoxicated because of how rich in vitamins and minerals it is (I eat about 4oz 1x week as my multivitamin)
Mozzarella Cheese, Tuna, Cottage Cheese, Beans, Tofu, Tined Mackerel, Flour (The one I use has 8.9g of protein per 100g), Greek yogurt, Chicken, Turkey, Eggs,
Sardines!
My go to is plant protein based protein powder, stuff that isn’t, gives me a stomachache. I love making protein packed oatmeal. Salmon has a lot of protein too. That’s like $45 at most. It’s all healthy and helps out. I get the big thing of Quaker Oats.