What are quick, easy and cheap sources of protein?
I was under the impression, very mistakenly, that 1 whole egg was closer to 10g of protein for some reason, hence my 3 hard boiled eggs breakfast. Just looked it up and it's closer to 6-7g. That means 4-5 eggs, might be more than I can handle. Any suggestions on other quick, easy, cheap sources of protein I can wolf down after I wake up late and have to rush to get out to work?
The Best Answer
I do protein pancakes!
take 3/4 cup egg beaters and 2 scoops (3 tablespoons) of protein powder (vanilla or chocolate for flavor) and whisk them together. then just spray some olive oil on a pan and pour the batter and flip after 2-3 minutes (like a regular pancake) and you got yourself some delicious ridiculously high protein (1 scoop of my protein power is 18 grams of protein so mult. by 2 and 3/4 egg beaters is ALOT of protein) best eaten warm!
I have a hard time with breakfast - But yesterday found a chicken sausage at trader joe's that has me optimistic. There are many flavors to choose from, but read the labels - you want the ones with just chicken and spices. This morning I paired one sausage (140 cal, 19 g protein) with one whole egg, one white and some left over veg. It was the first time I was able to hit the 30g mark.
I get frozen premium extra lean turkey burger patties at Costco 12 to a pack Freezer to grill each patty has 35 grams protien. I cook 4 for dinner at night - eat two an cut the other two up for breakfast and lunch. They taste great cold, I can grab a baggie out the door and eat on my 45 min commute to work.
Jumbo/extra large eggs have 8g of protein vs. 6g for large eggs. This makes my life much easier when I'm on the go. I might down a couple of slices of ham or turkey (10g of protein) real quick or add them to my eggs if I'm cooking. I have 1/2c of cottage cheese (14g protein) occasionally, although you should really avoid dairy for max weight loss. I also like smoked salmon on top of eggs, or w/avocados since it's pretty salty. And yes, a handful of soybeans can up your protein too, maybe keep a bag in your car? You can try adding unflavored protein powder to water, almond butter, and cocoa for a quick morning shake too.
We've become big fans of chicken sausage we pick up at the local co-op (check Trader Joe's or similar) cut up into 5 eggs 4-5 whites scrambled eggs with a can of black beans and a couple of cups of spinach with salsa and guacamole. This easily feeds my family of four and puts us over the 30 real fast. With very few exceptions that's every morning...which sounds dull, but you really do start to look forward to it.
Mine are eggs, sometimes egg beaters, with spinach, onion, bell pepper, pepper, and tex mex seasoning (no sugar)
I made a bunch and put them in the freezer. Put one in the fridge before you go to bed every night. Heat it up 1min in the microwave in the morning! You can even take it with you in a napkin if you're handy, I found the spinach or some added protein powder really holds it together
I hated breakfast when I first started this. I was a Belgian Waffle kind of guy. Now my morning protein quota is filled via 2 scrambled eggs (I use two whole eggs, never had a problem from it before), 5 pieces of turkey bacon, and a half a cup of lentils. It's not overly filling and so far I've yet to get bored with it. I usually do my scrambled eggs with just a touch of lemon juice as well. Gives them a lighter texture and a more robust flavor.
If you cant eat 4-5 extra whole eggs just use the whites, that's where most of the protein comes from, and it is about 1/2 an egg volume wise.
Whey shakes can help as well, they offer low carb options in those, or toss some chicken or tuna in to your meals (1 can of tuna is close to 30g of protein alone!)
I added a slice of this low carb bread to my breakfasts two weeks ago, and it pulled me out of a stall in my weight loss.
Also, I highly recommend this very low cost egg protein powder:
It has 22g protein per scoop, and only 3 net carbs; no sugars, no whey.
My favorite sources of protein are beans and sausages, and I cook them up into some pretty awesome soups.
BTW.....an extra large egg has about 8g protein; a sausage patty has about 8g protein; and a slice of smart carb #1 bread has 12g protein. So, 2 eggs, sausage, and a slice of toast = 36g protein.
Frozen precooked shrimp.
I always have a big bag of them in my freezer. 3/4 cup is about 30 grams of protein.
For breakfast I dump a cup of frozen shrimp and 1/2 cup of shelled edamame (40 grams protein total) into a bowl and pour boiling water over it. I make my coffee and by the time my coffee is ready, the shrimp and edamame are thawed. I often will add some avocado and hot sauce to it.
For other meals I just toss a couple into a meal if my protein is a bit low. For my second lunch I sometimes will have a handful of thawed shrimp with a couple of spoonfuls of guacamole.
I had the same problem. I went to my local grocery store and started looking at different sausage varieties (hot dog meat type).. I found a turkey sausage which was not only cheap but very tasty as well. Each sausage has 10g of protein. Every morning when I wake up, I eat two sausages(microwaved) and 3 hard boiled eggs (2 whites, 1 whole) and a few turkey slices used for sandwich. That's >30g easy!
I hope it helps you.
if you are looking for low cost, try lentils and pumpkin seeds. I grid the seeds with a coffee grinder and add both lentils and seeds to my green smoothie.
you get 18g of protein from the lentils and 34 g protein from the pumpkin seeds.
Beyond that I use spirulina, cost is a little higher, but it has a lot of other benefits.
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