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Ideas for protein on the cheap: canned fish, ground meat & vegetarian protein sources to build muscle on a budget.
Protein Pear Chocolate Pudding
3 ingredients: 1/4 cup of chocolate flavored casein powder + 1 pear + 1 tsp cocoa.
Cooked in the microwave for 2 min at 600W followed by 2 hours in the fridge.
www.fitnesstreats.com/2012/08/protein-pear-chocolate-pudding
(via fitnessfriandises)
What are some really easy (and by that I mean with minimal cooking) high protein ideas? I'm never too sure
Here are a few suggestions of foods containing 20 g of protein. No cooking involved, the only thing you have to do is open the package, add some veggies/spices/seasonings to make it a bit tastier, and eat:
- 80 g canned tuna
- 200 g fat free Greek yogurt
- 180 g cottage cheese
- 3 canned sardines
- 185 g canned edamame
- 125 g ham
More protein ideas: www.fitnesstreats.com/2012/04/what-does-20-grams-of-protein-look-like
Are you getting enough protein?
The official rate for protein for adult women is 1 gram per kilogram (about 0.4 grams per pound) of body weight. If you’re exercising, though, you need more. 1.7-2.2 grams of protein per kg (0.8-1.0 grams per pound) is a good range for an active woman.
Example: if you weigh 59 kg (130 pounds) you need 104 grams to 130 grams of protein a day. Round up to 1 gram of protein per pound of body weight to keep it simple: 130 pounds = 130 g of protein per day.
This is how 20 grams of protein look like:
- 12 shrimps
- 140 g white fish
- 140 g Quorn (meat substitute)
- 80 g canned tuna
- 170 g tofu
- 100 g tempeh (soy product similar to tofu)
- 80 g seitan (vegetarian meat substitute)
- 3 sardines
- 105 g salmon
- 250 g red kidney beans
- 1 scoop whey protein
- a full plate of mushrooms
- 235 g lentils
- 105 g lean beef
- 200 g fat free Greek yogurt
- 3 eggs
- 5 egg whites
- 185 g edamame
- 180 g cottage cheese
- 90 g chicken breast
I put more protein suggestions on my wordpress-blog: www.fitnesstreats.com/2012/04/what-does-20-grams-of-protein-look-like
Hey there! I was wondering what snacks or ready-made meals you would recommend. I'm on the go from around 6 am till 7:45 pm during the week. I normally bring a peanut butter sandwich and a mix of cheerios with almonds with me. I also eat a lot of fruits throughout the morning. I'm always hungry even though I munch throughout the day. Do you know anything that I could bring with me that is filling? Thanks!
Hi! Make sure you’re eating protein every 3 hours or so during your day. Don’t rely only on carbs (bread, cheerios) to fill you up. Carbs are great to give you the energy you need for your busy day but associating carbs with protein will help you stay full much longer. Ideas of foods that are rich in protein and easy to “grab & go”:
- cottage cheese
- fat free Greek yogurt
- tuna packs (in water)
- hard boiled eggs
Try to complement or replace half of all the fruits you eat with pre-cut raw vegetables (carrots, radishes, cucumber) to avoid eating too much fruit sugar all day long.
Fig Walnut Protein Cookies
Ingredients (for 12 small cookies):
- 1/2 cup walnuts (50g)
- 3 dried figs cut in small pieces and soaked in 1/2 cup warm water for a few hours
- 1/3 cup casein protein powder
[I used an unflavored casein powder but a flavored casein powder (chocolate for example) would be a great choice. Casein gives the cookie dough an elastic texture. The cookies would be a lot less chewy and a bit dry if you make the recipe with whey protein in place of casein.]
Directions
Mix all ingredients (including the soaking water from the figs) together in a blender. Form little cookie balls by hand and place them on a non-stick cookie sheet. Bake 15 minutes at 220 degrees Celsius or until cookies look golden brown.
Estimated nutrition facts per cookie: 55 calories, 5 g of protein, 2 g of carbs, 1 g of sugar, 3 g of fat.
My latest baking experiment: protein macaroons.
Recipe and nutrition facts: www.fitnesstreats.com/2012/03/protein-macaroons
Post-workout cookie dough pudding
Ingredients (makes 2 servings):
- 1/4 cup of flavorless casein protein powder
- 1/4 cup of vanilla whey protein powder
- 1/4 cup chickpeas
- 1/2 cup of milk
- 2 tbsp chocolate chips
Mix 4 first ingredients with a hand blender until the mixture gets really smooth and starts to thicken. Add the chocolate chips and stir. Enjoy right away.
Estimated nutrition facts for 1 serving: 204 kcal, 25 g of protein, 17 g of carbs, 7 g of sugar, 4 g of fat.
But I couldn’t help myself and I had the whole thing (two servings, 408 kcal) as a post-workout snack after my spinning class today.
Simple Protein fluff
This is just:
- 1/2 cup of frozen strawberries
- 1/2 cup water
- 1/4 cup unflavored whey
Beaten for more than 5 minutes with a hand mixer until the mixture gets fluffy.
4 ingredient no-bake Valentine protein hearts made of:
- 1/4 cup white almond butter
- 1/4 cup beet juice
- 1/4 cup vanilla whey protein
- 1/4 cup goji berries
High protein version of Italian cannoli
20 gr of protein per cannolo
The detailed recipe is on my wordpress-blog: www.fitnesstreats.com/2012/02/protein-cannoli
Protein Nutella
A substitute for Nutella (a delicious hazelnut spread very popular here in Europe but full of palm oil and sugar)
Ingredients:
- 1/4 cup of vanilla whey protein
- 1/4 cup of casein protein
- 2 tablespoons of cocoa
- 1/2 cup of milk
- a few drops of hazelnut flavoring
Mix everything together (or blend with a hand mixer if you’d like a smoother consistency) and enjoy.
Hi, I was planning on going vegetarian as well as avoiding most dairy products, both for the health reasons as well as animal rights. I'm 19 and fairly active (moderate cardio 3-5 days a week, yoga 7 days a week). Do you have any tips on ways to get all the nutrients I need, as well as things I should look out for when monitoring food intake? Thanks! (:
Hi Samm,
Since you’re fairly active you should make sure you’re getting enough protein. You can calculate the quantity of protein you need on this page: www.bodybuilding.com/fun/how-much-protein-is-it-safe-for-me-to-take.htm
Although the site is about bodybuilding and fitness the first protein calculator is for ‘normal’ people: it uses the recommended daily allowance of protein according to U.S. government standards. If you scroll down there are other calculators to see how you should increase your protein intake according to your activity levels.
I’m not a vegan/vegetarian but I frequently rely on vegetarian products to get the protein I need because they’re not that expensive and they allow me to ‘switch it up’:
- Soy products like tofu, soy yogurt and tempeh. (There is a kind of controversy about soy products www.womentowomen.com/healthynutrition/soycontroversy.aspx but according to me they’re fine if they’re organic and if you don’t rely only on them for protein.)
- Seitan is another vegetarian food very rich in protein. It’s not gluten-free though because it is made of wheat.
- Hemp or pea protein powders come in handy to make milkshakes and smoothies. Some may taste weird so it’s better to buy a small sample first rather than a big package when trying a new brand.
If you still can eat eggs it would be a good source of protein in your diet.
Grains, beans and foods like quinoa also contain protein but not that much. They are great as carbs. Same for nuts: they contain some protein but I don’t consider them as ‘protein food’, they’re mainly a source of good fats rather than a source of protein.
Some carrot protein balls I made. They tasted amazing thanks to the new caramel flavored whey protein I bought on sale yesterday!
Ingredients for 9-10 balls:
- 1/4 cup baby food carrot puree
- 1/3 cup chick peas (garbanzo beans)
- 1/2 cup vanilla or caramel flavored protein powder
- 1/4 cup coconut flour
- 1/2 teaspoon cinnamon
- 1/2 cup oats
Directions: Mix everything together in a food processor except oats. Add oats to the mixture en form balls. Store them in the fridge. Estimated nutritional facts per serving of 3 balls: 19g of protein, 15g of carbs, 3g of sugar, 4g of fat
No bake chocolate protein bars
Ingredients:
- 1/2 cup of beans from a can (rinsed to get rid of the can’s liquid. I used white beans but almost any kind of beans will do)
- 1/4 cup vanilla casein protein (casein protein is slightly better than whey protein in this recipe to get an ‘elastic’ smooth texture ; but you can substitute it with whey protein, the dough is just going to be a bit drier)
- 1/4 cup cocoa
- 1/4 cup coconut milk (substitute coconut milk with almond milk to lower fat content.)
- drops of flavorings of your choice (optional)
Directions: Blend everything together in a food processor. You get a mix with a crumbly consistency. Take the mix out of the food processor and press it together to make a paste and form the bars. You get 3 little bars with the quantities above. Pop them in the fridge for 20 minutes to stiffen up.
Estimated nutrition facts per bar: 181 kcal, 11 g fat, 14 g carbs, 5 g fiber, 2 g sugar, 13 g of protein.
It would be a nice idea to coat them with dark chocolate to make them look like ‘real’ protein bars but this would add additional calories. And I never keep dark chocolate at home otherwise I’d eat everything in one sitting :)
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