T Nation

Cheap Ways of Increasing Protein

Supplements and Nutrition
#1

As a grad student I’m essentially broke. I’m 5 10 185 and I’m trying to add more protein into my diet. I currently am averaging 3,344 calories per day, and 202 grams of protein for the last month and a half. I’d like to up that by about 50 grams per day, but can’t think of any cheap way to do it.

I can’t stomach any more ground turkey than what I’m already eating. Plus I can’t really afford to be buying more steak or pork than I do currently as my budget is stretched virtually to the max. So what are some cheap ways to add about 50 grams of protein per day?

Actually crunching the numbers, if I added two protein shakes per day it would only cost me one dollar per day extra if I used water in the shakes…that’s not too bad.

#2

Protein shakes are financial, AND time saving miracles.

Also, tuna is a cheap-fix if you need more protein on a low budget.

#3

what’s your BF? do you handle carbs well? You could add in more carbs or fat for extra calories for probably cheaper than most protein sources.

#4

[quote]jehovasfitness wrote:
what’s your BF? do you handle carbs well? You could add in more carbs or fat for extra calories for probably cheaper than most protein sources.
[/quote]

My bodyfat is low, haven’t had it done in a while, but I’d say below 11 right now, and higher than 8.5. I think I could eat raw bacon grease all day for a month and not get past 17% bf.

#5

[quote]Zelazo wrote:
Protein shakes are financial, AND time saving miracles.

Also, tuna is a cheap-fix if you need more protein on a low budget.[/quote]

mmm tuna

#6

Protein shakes are a very cheap source of good protein.

#7

Milk

#8

whole eggs - are about .25/egg ground beef - as low as 1.19/lbs tuna - .69/can if you buy bulk

#9

[quote]ironjoe wrote:
whole eggs - are about .25/egg ground beef - as low as 1.19/lbs tuna - .69/can if you buy bulk
[/quote]

where do you get 1.19/lb ground beef? I think around here extra lean (not even grass-fed) is $4.99/lb

#10

tuna
Canned Salmon if you can stomach it
Protein shakes

#11

Milk, protein powder, $1.39 double cheeseburgers at McDonalds.

#12

You say you are eating steak and ground turkey? No wonder youre having trouble affording more protein. Im getting about 250g a day from:

lean ground beef- $3.50/lb
tyson frozen chicken breasts- $2/lb
bulk protein powder- $5/lb
eggs- 2.5 dozen/$4

#13

Find a local farmer near your and buy a quarter of a cow (I like buffalo personally) and have the meat locker cut it as lean as possible.

Or if you don’t know any local farmers just go to a meat locker and but in bulk some lean sirloin or whatever you like. You can get other game meat as well, even quality chickens and stuff for a good price.

Sure beats the hell out of buying small quantities at the supermarket.

I used to eat a shitload of canned tuna becuase you can get it for dirtcheap at Sams, but then I got worried about mercury and cutback to a few cans a week only for convenience.

I will echo others also and say protein powder, but make sure it is decent quality. I like Metabolic Drive, but realize it is mutually exclusive with a tight budget for most people.

Budgets suck since oftentimes it forces you into quantity over quality.

#14

Canned tuna or protein shakes if you really want to add that 50 grams, but do you really need to be taking in 250 grams a day?

#15

Steal a crock pot and buy 3 pound roasts for like 8 bucks. Mmmm the leaner, the more expensive and the less it just “falls apart”. You can get a 3 lb fat ass chuck roast for like $6 or so… Just finished one off. Makes about 4 or 5 lunches to be microwaved. Can throw in potatoes or whatever.

It just occurred to me that i probably shouldn’t be eating that since I’m cutting…

#16

BJ’s is awesome (the food store too)

I just bought 10lbs of chicken for $21.00 and Turkey Meatballs for less then that. Both awesome and great on protien.

#17

join a reserve component of the Armed Forces, like the Air Force Reserve. My commissary is selling 93% ground beef for 1.29 per pound.

#18

I found ground turkey at meijers (if you are in the northern part of the country) for $1 a lbs, its not good tasting but at that price… cant be beat

#19

[quote]Rocky101 wrote:
tuna
Canned Salmon if you can stomach it
Protein shakes[/quote]

How’s canned salmon? I see it when I buy tuna and I’m too afraid to try it.

#20

Not bad, I eat it everyday.

And its a good source of Omega 3s