Protein

[stephen902]

Old trick - easy to forget - rolled oats with whey protein is both delicious, cheap, and most importantly - highly nutritious!

I like quest protein, almond milk and great value oats.

What are your tricks for cost-effective, delicious, and healthy protein sources?

[jnw]

Pork loin at Sam's club by the case is $1.89/lb.  We buy this and freeze; we have a couple cases along with cases of pork butt in the chest freezer.  We leave the pork loin in the freezer for just over 30 days to kill off all potential trichinosis -- which is already very rare.

We slice up the pork loin into thin slices with a meat slicer, three loins at a time; followed by wrapping 1/2 pound portions in plastic wrap, storing them in one gallon freezer bags in the fridge's freezer.  Great for soups such as pho as well as for stir fry and jerky.

We also slice these whole boneless pork loins into pork chops.

A great rub for overnight marinade of chops:

MARINADE SÈCHE
2 tsp salt
1/4 tsp black peppercorns
1/2 tsp thyme
1 small bay leaf
4 allspice berries
1/4 tsp garlic powder

Grind together in mortar & pestle, or spice grinder.  Rub the appropriate amount on the chops and marinade overnight in fridge.  Then fry them up -- super delicious!

[jnw]

Processed 3 whole boneless pork loins.  $1.88/lb.   Will portion the slices to 1/2 pound each -- plastic wrap -- then place portions in 1 gallon bag to freeze.  Made 12 chops, will wrap them in pairs in plastic wrap then throw in a gallon zip lock as well and freeze.  (Used a cuisinart meat slicer I bought for $10 from flea market.)



Jerky Recipe:
1 lb sliced pork loin
1/4 cup kikkoman soy sacue
1/4 cup worcestershire sauce
1/2 tsp onion powder -- adjust to taste
1/2 tsp black pepper -- adjust to taste
1/2 tsp crushed red pepper -- adjust to taste
a splash of liquid smoke -- adjust to taste

Marinate for a few mins up to overnight.   Stir fry with some veggies if hungry or dehydrate -- I use a box fan with cooling racks stacked and 4 big cans to hold fan up above the racks.  (I make sure to freeze the pork loin for 30+ days to kill any potential trichinosis first before making into jerky.)

[GuitarStv]

I've been eating the ants that are excavating around our back deck.  It's both free protein and an effective form of pest control.

[uniwelder]

I've been eating the ants that are excavating around our back deck.  It's both free protein and an effective form of pest control.

Recipe to share?

[GuitarStv]

I've been eating the ants that are excavating around our back deck.  It's both free protein and an effective form of pest control.

Recipe to share?

They're perfectly fine out of hand.  I'd recommend squishing them a bit first though, the wriggling is unappetizing in the throat.

[uniwelder]

What are your tricks for cost-effective, delicious, and healthy protein sources?

As JenniferW pointed out, pork can be very cheap.  I find whole hams on sale for $1/lb, so we'll buy one or two, cut them up into chunks or slices, repackage and freeze.  Sometimes they're spiral sliced hams, so that makes cutting up much more convenient.  The remainder of the bone and difficult to access meat get boiled for soup.

I'm sure you'll get replies from people who hunt or fish.

[MasterStache]

I've been eating the ants that are excavating around our back deck.  It's both free protein and an effective form of pest control.

Recipe to share?

Actually ants are a good source of protein. There is a species of ants that taste like lemon drops. Not bad to munch on when you are starving. 

[jnw]

I accidentally ate an ant once.. it was horrible bitter peppery taste if I recall -- was pretty disgusting.

[oldladystache]

I accidentally ate an ant once.. it was horrible bitter peppery taste if I recall -- was pretty disgusting.

formic acid. terrible taste.

[GuitarStv]

They're kind of vinegary.

[Beardog]

I've been adding chickpea flour and wheat gluten to a waffle recipe to increase the protein.  I top the waffles with peanut butter and sliced banana.  The peanut butter adds additional protein and the whole recipe has 30g of protein.

[Weisass]

Does trapping backyard rabbits count is low cost Protein? if so count me in.

[ColoAndy]

I often make that breakfast.  1 cup oats (dry measure), one scoop vanilla whey protein powder, and a cup of blueberries.
Will often use chocolate whey protein powder and add a banana and a tablespoon of peanut butter to mix things up.

[GuitarStv]

Does trapping backyard rabbits count is low cost Protein? if so count me in.

Are you snaring them, or using some other method?

[darknight]

Eggs! Bioavailability is off the charts, and they are cheap.

Calculate price per gram, it's amazing how inexpensive pork, chicken and eggs can be - I will say if you are looking for a supplemental protein powder, go with "Muscle Feast". Not affiliated, not sponsored, I like to lift weights and work out a lot. I've tried dozens of brands and two very health-educated people turned me onto this protein on separate occasions because of the protein's stellar 3rd party quality testing. I believe there are only 4 ingredients in the flavored protein, compare this with any other shelf brand found in stores. No bloating or upset stomach. Highly recommended.

[LifeHappens]

I've been making my own seitan from vital wheat gluten and nutritional yeast. 1/4 of vital wheat gluten has 23grams protein and costs about $0.35.

[jnw]

Eggs! Bioavailability is off the charts, and they are cheap.

Calculate price per gram, it's amazing how inexpensive pork, chicken and eggs can be - I will say if you are looking for a supplemental protein powder, go with "Muscle Feast". Not affiliated, not sponsored, I like to lift weights and work out a lot. I've tried dozens of brands and two very health-educated people turned me onto this protein on separate occasions because of the protein's stellar 3rd party quality testing. I believe there are only 4 ingredients in the flavored protein, compare this with any other shelf brand found in stores. No bloating or upset stomach. Highly recommended.

Eggs aren't cheap for me.  They are like $2.49 per dozen.  Used to be 99 cents a few months ago :(

[Rusted Rose]

Even less cheap for those of us who prefer pasture-raised, and soy-free if we can get it. I got some soy-free and corn-free eggs last week for like $4.75/doz, though I usually rely on Trader Joe pasture-raised for a similar price (but those are not stated as soy-free; that status isn't easy to find).

I prefer soy-free when possible to help keep linoleic acid (omega-6) to as dull a roar as I can manage. (Unfortunately, the soy feed of pork and chicken makes the meat also too high in o-6, which it wouldn't be if they ate what they were supposed to.)

But good eggs are one of those trade-offs where I figure that $2-3 more per week for higher quality is worth it to me.

[GuitarStv]

What's wrong with omega-6s?  I thought that they're good for you as long as you eat enough omega-3s.

[Rusted Rose]

What's wrong with omega-6s?  I thought that they're good for you as long as you eat enough omega-3s.

It's not that they're good or bad, so much as that too many in proportion to 3s isn't good.

So many foods that should naturally have more 3s have been heavily skewed toward 6s, like with feed that the animals shouldn't be eating, so it's super easy to additively get way out of balance between 6s and 3s.

And that's before other 6s we're overrun with, like in soybean oil mayo and other seed-oil ingredients in processed food, are added on as well.

So, to seek the balance that we used to have (like 3:1 or something like that?), it makes sense to minimize over-6'd items.

[SotI]

Good protein is also expensive here now in the middle of Europe.
I also go for eggs as main source, added with special offer cuts.
I used to be vegetarian, but indeed the inflammatory nature of too much omega 6 (opposed to omega 3) had me to reconsider nutrition after menopause (not getting away anymore on my previous eating habits).

10 organic eggs are now almost double in price compared to beginning of the year, around 5 - 6 EUR. Meat prices have generally gone up as well, substantially.
Beef is fortunately always pasture-raised in our region, so it's not like in the US something to look out for if bought regionally. Fish is still roughly similar (minor uptick), but ppl moving to more fishy diets will not help with overfishing in already troubled waters.

We are fortunate to be able to afford good quality foods even at higher prices, but if the inflationary trends persist (which I expect), the social divide in diet and health will grow wider.

[GuitarStv]

What's wrong with omega-6s?  I thought that they're good for you as long as you eat enough omega-3s.

It's not that they're good or bad, so much as that too many in proportion to 3s isn't good.

So many foods that should naturally have more 3s have been heavily skewed toward 6s, like with feed that the animals shouldn't be eating, so it's super easy to additively get way out of balance between 6s and 3s.

And that's before other 6s we're overrun with, like in soybean oil mayo and other seed-oil ingredients in processed food, are added on as well.

So, to seek the balance that we used to have (like 3:1 or something like that?), it makes sense to minimize over-6'd items.

I get where you're coming from.  My perspective (which may be completely wrong) is that it's really hard to avoid omega-6s (they're in so much stuff now) . . . so life is easier if you just supplement daily with omega-3s and don't worry too much about it.  That keeps your omega balance roughly where it should be without paying more for special 'back to normal amounts of omega-3' foods.

[windytrail]

Buy whole grain foods. The hull has more protein, so why shell it off?

To save money buy lower on the food chain. That means avoiding meat and doubling down on legumes and grains: lentils, beans, oats, brown rice, whole wheat. For great recipes look to Indian cooking. I personally love Cook with Manali. For example, this recipe uses chickpea flour (besan) and yogurt: https://www.cookwithmanali.com/punjabi-kadhi-pakora/#wprm-recipe-container-47215

Most Americans are already getting more than enough protein -- about twice the recommended amount, in fact. (https://www.nytimes.com/2017/07/28/well/eat/how-much-protein-do-we-need.html). It's fruits and veggies that we are lacking. For the vast majority of people, the key to a healthier diet is: how can you incorporate more fruits and veggies?

[mm1970]

Buy whole grain foods. The hull has more protein, so why shell it off?

To save money buy lower on the food chain. That means avoiding meat and doubling down on legumes and grains: lentils, beans, oats, brown rice, whole wheat. For great recipes look to Indian cooking. I personally love Cook with Manali. For example, this recipe uses chickpea flour (besan) and yogurt: https://www.cookwithmanali.com/punjabi-kadhi-pakora/#wprm-recipe-container-47215

Most Americans are already getting more than enough protein -- about twice the recommended amount, in fact. (https://www.nytimes.com/2017/07/28/well/eat/how-much-protein-do-we-need.html). It's fruits and veggies that we are lacking. For the vast majority of people, the key to a healthier diet is: how can you incorporate more fruits and veggies?

Ah, this is crap. That recommendation on protein basically means 46g protein (184 cal) and 130g of carbohydrate (520 cal), leaving 1296 calories of fat...or, 144 g?  Yeah no.

Also, those numbers are for sedentary adults.

But yeah, still eat whole grains and beans and lentils.  If you are trying to eat 135 g of protein a day though...good luck!

[Wintergreen78]

I’m a big fan of rice and bean burritos!

Super tasty, complete protein, and cheap.

[meadow lark]

Something I read on the Omegas that I thought was fascinating - 6 is more stable and goes rancid slower than 3’s, so for as long as humans have been farming, we have been unknowingly breeding plants to increase 6’s and decrease 3’s, so they would store longer. 

Mind blown.

[connerza]

We've been trying to figure out exactly where we want to land on protein consumption. On one hand, we are ex-vegan and know full well the dangers of eating a huge amount of conventionally farmed meat/dairy. On the other hand, we're also getting big into resistance training and are looking to consume >120g of protein a day. Then on the third hand (or balanced on top of the head?), we feel strongly about our FI journey and don't want to spend $2k a month on groceries so we can buy exclusively organic pasture-raised animal products. The way I see it now, there are a few options:

• Eat lots of cheap(ish) conventionally farmed meat, fish, and dairy. This gets the protein in a natural source and doesn't break the bank, but adds long-term health and climate risks.
• Eat lots of responsibly farmed meat, fish, and dairy. This gets the protein in a natural source and minimizes long-term health and climate risks, but breaks the bank.
• Eat primarily plant-based protein sources like soy products and whole legumes, then use supplements to make up the difference. This minimizes long-term health and climate risks and is pretty easy on the wallet, but something about supplements feels weird to me. It's also generally less enjoyable of an eating experience.

Up until this point, we've generally just been going primarily with option #2 and saying our health is a priority. We can make up the decreased savings rate in other parts of our budget to account for this prioritization.

[GuitarStv]

We've been trying to figure out exactly where we want to land on protein consumption. On one hand, we are ex-vegan and know full well the dangers of eating a huge amount of conventionally farmed meat/dairy. On the other hand, we're also getting big into resistance training and are looking to consume >120g of protein a day. Then on the third hand (or balanced on top of the head?), we feel strongly about our FI journey and don't want to spend $2k a month on groceries so we can buy exclusively organic pasture-raised animal products. The way I see it now, there are a few options:

• Eat lots of cheap(ish) conventionally farmed meat, fish, and dairy. This gets the protein in a natural source and doesn't break the bank, but adds long-term health and climate risks.
• Eat lots of responsibly farmed meat, fish, and dairy. This gets the protein in a natural source and minimizes long-term health and climate risks, but breaks the bank.
• Eat primarily plant-based protein sources like soy products and whole legumes, then use supplements to make up the difference. This minimizes long-term health and climate risks and is pretty easy on the wallet, but something about supplements feels weird to me. It's also generally less enjoyable of an eating experience.

Up until this point, we've generally just been going primarily with option #2 and saying our health is a priority. We can make up the decreased savings rate in other parts of our budget to account for this prioritization.

I have questions about the long term health impacts of supplements.  Some aren't regulated all that well, and that makes me concerned.

Every time that I dig into it, the science on eating meat doesn't seem very conclusive at this point either.  I've not seen a study that shows a person who exercises regularly and has a high intake of unprocessed meat along with fruit, vegetables, and some whole grains suffers from serious health problems that an identical person on a vegan or vegetarian diet does not.  Exercise levels and fruit/vegetable intake rarely seem to be controlled for.  That said, there's plenty of reason not to eat meat for ethical or environmental reason.

[jeninco]

2.5 buy your responsibly raised meat (and dairy) directly from the farmers, one animal (or half an animal, in the case of a steer) at a time. You'll have a per lb hanging weight payment to the rancher, and a cutting fee to the processor, but it's likely that both those folks will be small locally-owned businesses. You can ask them questions! They are generally happy to have actual conversations with you (not the ones full of persnickety traps, but the kind where you ask real questions and then listen).

I've actually had a tougher time finding poultry I'm happy about, although some years I just buy multiple turkeys...

[connerza]

I have questions about the long term health impacts of supplements.  Some aren't regulated all that well, and that makes me concerned.

Agreed, I think that's where the "something about supplements feels weird to me" part comes in. From a purely health perspective, the things I worry about with conventionally raised meats/dairy mostly center around antibiotics, pesticide/herbicides, and growth hormones in the end product. Unfortunately, I haven't seen much reliable evidence as to whether or not those factors are even important for long term health.

But as you say, there are other reasons aside form health that one could choose not to eat conventionally raised animal products, and those reasons tip us over the edge of not making those products a staple of our day to day diet.

[connerza]

2.5 buy your responsibly raised meat (and dairy) directly from the farmers, one animal (or half an animal, in the case of a steer) at a time. You'll have a per lb hanging weight payment to the rancher, and a cutting fee to the processor, but it's likely that both those folks will be small locally-owned businesses. You can ask them questions! They are generally happy to have actual conversations with you (not the ones full of persnickety traps, but the kind where you ask real questions and then listen).

I've actually had a tougher time finding poultry I'm happy about, although some years I just buy multiple turkeys...

Good point. We haven't gone that far yet, but I would love to build a relationship with the folks that grow our food one of these days.

[Chris Pascale]

Beyond Burger patties
Hemp hearts
Cauliflower

I'm still eating meat but am on day 2 of a 2,000 calorie budget (partially to see if I can do it - I've always eaten too much, esp too much sugar) so am opting for nutrient dense, lower calorie options.

[the_hobbitish]

I also buy my beef all at once from a single cow like @jeninco There are a lot of small family cattle farms in VA. I like that I know the land my meat was raised on, the type of life it had, and I've seen the small family owned facility where it was processed.

[Money Saver 1]

Nuts & Mammal Meat.

[4tify]

We've been trying to figure out exactly where we want to land on protein consumption. On one hand, we are ex-vegan and know full well the dangers of eating a huge amount of conventionally farmed meat/dairy. On the other hand, we're also getting big into resistance training and are looking to consume >120g of protein a day. Then on the third hand (or balanced on top of the head?), we feel strongly about our FI journey and don't want to spend $2k a month on groceries so we can buy exclusively organic pasture-raised animal products. The way I see it now, there are a few options:

• Eat lots of cheap(ish) conventionally farmed meat, fish, and dairy. This gets the protein in a natural source and doesn't break the bank, but adds long-term health and climate risks.
• Eat lots of responsibly farmed meat, fish, and dairy. This gets the protein in a natural source and minimizes long-term health and climate risks, but breaks the bank.
• Eat primarily plant-based protein sources like soy products and whole legumes, then use supplements to make up the difference. This minimizes long-term health and climate risks and is pretty easy on the wallet, but something about supplements feels weird to me. It's also generally less enjoyable of an eating experience.

Up until this point, we've generally just been going primarily with option #2 and saying our health is a priority. We can make up the decreased savings rate in other parts of our budget to account for this prioritization.

We do a combo of #2 and #3. I source most meat from small farms with good practices towards welfare and environment. Also wild caught seafood, typically from Alaska. This is  really expensive but the quality is excellent and thus very satisfying.

From there we get eggs from Whole Foods, and also whites which bulks up the protein.  Then some quality dairy from small producers, and a good whey supplement. Add some nuts and legumes, plus 2 meals of rice & beans per week and we are set.

My personal goal is 100g per day which is below the 1g/lb athletes go for, but seems to work well for building and maintaining muscle, which is important as I’m in my 50s and saw a significant drop in muscle mass after the lockdowns disrupted…everything.

I’m FI but I started spending more on food as soon as I could afford it. IMO this is a great investment.

[socalteacher]

A cheap alternative to meat is TVP (textured vegetable protein). It is basically defatted soy flour.  It is great for taking on spices but on its own is flavorless. We eat mostly meat and dairy free so we use it a lot to substitute for ground beef. Many of our guests don’t even realize it’s not meat. It keeps for a long time and is so easy to prepare.  Basically you add water and seasonings and stir it up. Cost wise it is way cheaper than meat. We buy it in 25 lb bulk bags.

[hoodedfalcon]

Vegan protein hack: I usually add protein powder to my oatmeal in the morning, but it is pretty pricey. So I started making my own pea protein by taking dried yellow split peas and grinding them in my Vitamix until they form a powder. I can get a pound of organic split peas for $3-4 dollars, whereas marketed pea protein can easily go for 10X as much.

[Tempname23]

I’m a big fan of rice and bean burritos!

Super tasty, complete protein, and cheap.

 I've been on Meat, Eggs, butter, and bacon, carnivore diet for over 2 months feel better than I have for 5 years. I also add in some shrimp, pork chops and catfish. Been running over 5 on my Ketones and under 100 on glucose.

[ender]

I’m a big fan of rice and bean burritos!

Super tasty, complete protein, and cheap.

 I've been on Meat, Eggs, butter, and bacon, carnivore diet for over 2 months feel better than I have for 5 years. I also add in some shrimp, pork chops and catfish. Been running over 5 on my Ketones and under 100 on glucose.

Heh I'm also doing carnivore (for about 4 months now) and also feel absurdly amazing.

[scottish]

What's wrong with omega-6s?  I thought that they're good for you as long as you eat enough omega-3s.

It's not that they're good or bad, so much as that too many in proportion to 3s isn't good.

So many foods that should naturally have more 3s have been heavily skewed toward 6s, like with feed that the animals shouldn't be eating, so it's super easy to additively get way out of balance between 6s and 3s.

And that's before other 6s we're overrun with, like in soybean oil mayo and other seed-oil ingredients in processed food, are added on as well.

So, to seek the balance that we used to have (like 3:1 or something like that?), it makes sense to minimize over-6'd items.

I get where you're coming from.  My perspective (which may be completely wrong) is that it's really hard to avoid omega-6s (they're in so much stuff now) . . . so life is easier if you just supplement daily with omega-3s and don't worry too much about it.  That keeps your omega balance roughly where it should be without paying more for special 'back to normal amounts of omega-3' foods.

Does eating more fish and flax help with this?   Or is the daily supplement the only way to go?

[Hotstreak]

Ground beef is about $4/lb here, or around $2/lb on sale.  I eat around 16oz of that each day, and fill in the rest of my protein needs with chicken, for a total cost of around $200/mo for my bare bones.  I will add in some cottage cheese and an occasional steak or pack of bratwurst, so realistically it's closer to $250.  I am highly active and I eat a minimum of 200g of animal protein each day.


I do like the cheaper meats like pork, whey, etc., and I think beans and rice taste great too, but I can't justify removing beef due to it's superior nutritional content.

[GuitarStv]

What's wrong with omega-6s?  I thought that they're good for you as long as you eat enough omega-3s.

It's not that they're good or bad, so much as that too many in proportion to 3s isn't good.

So many foods that should naturally have more 3s have been heavily skewed toward 6s, like with feed that the animals shouldn't be eating, so it's super easy to additively get way out of balance between 6s and 3s.

And that's before other 6s we're overrun with, like in soybean oil mayo and other seed-oil ingredients in processed food, are added on as well.

So, to seek the balance that we used to have (like 3:1 or something like that?), it makes sense to minimize over-6'd items.

I get where you're coming from.  My perspective (which may be completely wrong) is that it's really hard to avoid omega-6s (they're in so much stuff now) . . . so life is easier if you just supplement daily with omega-3s and don't worry too much about it.  That keeps your omega balance roughly where it should be without paying more for special 'back to normal amounts of omega-3' foods.

Does eating more fish and flax help with this?   Or is the daily supplement the only way to go?

Most fish that are high in omega 3s also carry potential for mercury poisoning if you eat a lot of them.  I think flax is a good alternate - just be aware that eating flax seeds on their own won't let you absorb the oils (your stomach won't dissolve the hard outer hull) . . . you need to grind the seeds (or go with a pre-processed flax oil).

[sonofsven]

I bought approx 20 pounds of albacore off the docks at $3/lb (whole fish).
This yielded approx 10 pounds of loins which I canned in 20 half pint jars.
Total cost is around $80 (tuna, lids, propane, olive oil), divided by 160 oz equals 50 cents/oz.
I already own the jars but add $30 if you need jars.

* the propane is for my outdoor crab cooker because you do not want to can tuna indoors!

Cost effective vs store bought canned tuna? Not really.
Better taste and quality than store bought canned tuna? Absolutely.

[SotI]

Ok, this is just my experience, YMMV:

I go for LOADS of eggs plus whatever meats are on discount sales. These days it seems often to be pork chops and bacon. Fish I only buy if wild. Mostly sardines, mackerel and tuna, despite the mercury. But biggest bang for the buck is still eggs. I also add daily amounts of walnuts, almonds, cheese (no dairy issues here).

Disclosure: After a potential heart health scare at the end of last year, I have dug into nutrition topics and have turned from vegetarian to low-carb. Not carnivore, as such, but substantially relying on eggs/meat/fats plus non-starchy vegs. Working great for me.  DH is still a carby, but then he doesn't seem to suffer from metabolic syndrom.