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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?

  • ClaudiaM commented Feb 16th 2012:

    Hello - can someone say how much protein should be the target per meal for women


The Best Answer

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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!


  • 4hpam commented Feb 7th 2011:
    oooo can't wait to try that!
  • landau30 commented Mar 6th 2011:
    how many eggs is 3/4 c. of egg beaters? do they taste like real pancakes?
  • Mags commented Mar 12th 2011:
    3/4 c. egg beaters is 2-3 eggs. if you want to do egg whites, do 3. they don't taste like the buttermilk cakes your probably used to, but they are pretty darn good if you use flavored protein powder. chocolate is the best. add cinnamon or vanilla too!
  • pdx4hbHolly commented Feb 17th 2011:
    oooo me too...I have some blueberry balsamic vinegar that would be awesome drizzled on those...
  • Captain Awesome commented Mar 13th 2011:
    Oh my, I cannot wait to try this! Thanks for the tip, Maggie!
  • jefton commented May 31st 2011:

    WOW! that sounds so awesome! definitely trying that tomorrow morning! :D

  • SensuousWife commented Jul 1st 2011:

    wow that sounds good! thank you Maggie! :)

  • formerRawVegan commented Jul 1st 2011:

    um that's a brilliant idea. gonna see if i can go get myself some protein powder stat... a little in the middle of no where but the health food store must have some

  • GettingThere commented Aug 15th 2011:

    Whoa!! About how much batter does this make? I wonder if you could pour it into the waffle iron and make a high protein Belgian waffle!!

  • MagicMan commented Sep 4th 2011:

    Did these, good, need something to add ontop to compliment the taste. I put a tbl spoon of coco powder and cinnamon in my mix cause i have non flavored whey.

  • jroskott commented Feb 16th 2012:

    Could you do this with actual eggs as well? Like real organic eggs?

  • Omar Gomez commented Mar 20th 2012:

    Awesome great idea to breakfast protein!!

  • Douglas Ackerman commented Apr 15th 2014:
    Is there any risk of destroying the protein in the powder by heating it in this way? I remember reading once somewhere about it - but it could be wrong!

All Answers


Keep in mind that whatever legume you're having also has protein in it as well. For example, I eat a whole egg with 3 additional egg whites as well as 1/2 - 1/3 cup of edamame. That takes me over my 30g target.


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.


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If you can find it, I use whole frozen egg whites $2.50 a liter at a restaurant supply store.


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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.

  • sabre2hopes commented Jul 16th 2012:

    dumb question - is there any breading / added stuff in those patties or is it just straight-up ground meat?


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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.

  • bodenton commented Oct 13th 2011:

    thank you - great tip! I only eat eggs for breakfast and I struggle because I'm also a vegetarian. I'm going to try the protein shake as a supplement. If you have any other tips on how a vegetarian can make sure they get the right amount of protein - iI'd love to hear it.


I don't like to eat in the morning and also in a rush so I do 2 scoops of vanilla whey protein powder ( total 32 grams protein) mixed in blender with water and a handfull of frozen or fresh spinach. I don't feel hungry for 3-4 hours!

  • Paulius O commented Apr 22nd 2011:
    according to this: http://4hourpeople.com/question/1110/avoid-whey-protein-when-burning-fat you should avoid whey protein.


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I've been cooking breakfast in the microwave. Mixture of half egg beaters / half whites and microwavable turkey sausage links (2 links is 7 grams). Less than 2 mins to cook and easy to get 30 grams in.


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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.


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Hi guys!

Isn't the protein supposed to be unflavored?

  • Nolan2332 commented Apr 22nd 2011:
    Can anyone recommend some acceptable flavored varieties? Strawberry is disgusting..but some of the chocolates are not too bad...what is the best tasting?
  • Paulius O commented Apr 22nd 2011:
    you could buy an unflavoured one and mix in some coco powder.


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Premake omelettes.

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


  • Paulius O commented Apr 22nd 2011:
    interesting.... I have like........ 50 eggs now and was wondering what should I do with them. how do you sepparate them? plastic containers? ziplock bags?
  • orangebluedevil commented May 11th 2011:
    google "omelette muffins" or look in the 4 hour cookbook - these are easy to premake and store in tupperware


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I have started drinking 20 grams of protein with ice cold water while I cook my morning breakfast. 4 eggs, a small amount of lentils, and a full serving of a green vegetable.

  • CallMeAl82 commented Feb 8th 2011:
    Yeah, I do this too!
  • ChrisM commented Feb 28th 2011:
    I do this now that I found some zero carb powder. Sometimes I'll down one if I want something for supper that I know will take a while to cook. I figure its actually better for me than what I'm cooking so why not use it as an appetizer?


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Seems like a ton of people are using protein shakes in the mornings as either their breakfast or to add protein.

If you are looking for protein powder just find one super low in sugar without a lot of additives.

Good luck!


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I discovered turkey bacon - quite tasty - and pretty high in protein, very low fat! Goes great with an omelette (with spinach, peppers etc).


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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.


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Most people wouldnt like it but sometimes i throw in a can of tuna in the morning, thats 30g right there


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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!)

  • Vanniek71 commented Feb 15th 2012:



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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.

1 (1 Net Carb)" >http://www.julianbakery.com/bread-product/smart-carb-1/

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. :)


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Jennie-o turkey breast cutlets are great for morning protein. 26 g protein on 1&1/2 cutlets. Add one egg and that alone is over 30 grams.C


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I usually do 4 eggs, and 4 bacon strips, or 8 pancetta swirls if I can't find the healthy bacon.

Half a can of beans is ~6g so plus 4 eggs gets you to 30

  • Mr.Happy commented Feb 15th 2012:

    This sounds tasty, sounds like what I ate for breakfast when I was on a ketogenic diet minus the Feta cheese.


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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.


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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.


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Will be ok to eat a cane of Tuna fish with eggs for breakfast? Tuna fish cane has 20g of protein + 2 eggs/read beans, might be the total of 30g protein?


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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.

  • George Sanchez commented Apr 10th 2013:

    BTW, I stay away from whey due to hormones and antibiotics. Price and added sugars!


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Protein shake - the easiest, fastest, cheapest way to start your day with 20-30 gm of protein

get optimum whey at bodybuilding.com - recommended tastes are: banana strawberry, chocolate.

  • Tyler21 commented Mar 14th 2011:
    I'm just wondering about the banana/chocolate shake. If it's tasty it either has real banana/ chocolate or some kind of artificial sweetener/sugar. So isnt it on other possible fat-loss stalling factor?
  • Paulius O commented Apr 22nd 2011:
    don't take whey protein shakes: http://4hourpeople.com/question/1110/avoid-whey-protein-when-burning-fat
  • orangebluedevil commented May 11th 2011:
    Optimum is very very sweet. It even says "Artificially flavored" right under the name.
  • magida commented Jun 1st 2011:

    Some of you are saying whey is ok others say it's not, confused which is it?!!

  • angi465 commented Sep 16th 2011:

    I think this whole plan is about finding what works for you. Remember, Tim's plan is a baseline and reflects what worked for him. Every body is different, which is why you're seeing different answers here. The whey protein affects some folks negatively and doesn't seem to bother others. It's all about what works for you. I don't have a problem with the cream or the butter, but others do. Tweaking is the name of the game. Try it, if it works keep it if not toss it. The nice thing about protein powders is a lot of places sell sample packs, so you can at least try it before buying the huge barrel canisters they sell them in.

  • sirspiffy commented Feb 15th 2012:



    the carbs on the cheap one are high for SCD


    The protein shake is an emergency I've overslept and got to run and no time to cook anything once every quarter kind of deal. Everyone on here has found that whole foods for the breakfast is best for fat loss. Learn from our experience and think long term. It may be cheaper to buy the protein initially but b/c its not as effective you'll be dieting for 5 months instead of 3 for example and will have spent way more.

    Your best bet is eggs. don't buy the dozen pack buy the 2-3 dozen packs of cheap eggs.

    The protein powders that qualify as optimal like casein or egg proteins are just about inedible w/o something extra and they aren't cheap.

  • Ryan Kuchel commented Oct 4th 2012:

    You can buy packaged, frozen egg whites from major supermarkets. You simply put them in the fridge and let them thaw into a liquid and then mix it with whey protein and a little water. That's what i do. 250 ml (1 cup) is the equivalent of 9 egg whites. Pretty decent source of protein and it costs around $6 (AUD) a litre.

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