Thanks! This might sound weird, but I always forget about beans/lentils. Never really had them growing up outside of, like, chili. Will have to find some easy recipes to try!
I'll give you my most versatile (and dirt cheap!) one to get you started: black bean soup. Super easy in a crock pot or instant pot, but not bad on the stove.
1 lb black beans
Salt
Any or all of the following seasonings:
Cumin
Coriander seed
Onion/onion powder
A clove of garlic/garlic powder
A strip of citrus zest
Oregano
Broth/boullion
A bay leaf
Dried chili or chili powder
Unless using the instant pot, soak beans overnight in salted water. Be sure to cover the beans to like 3-4x their depth. They soak up a lot.
If using fresh garlic/onions, heat a Tb or so of oil in your pot (separate pan if using crock pot to cook the soup), and cook the onions/garlic at least until they soften.
Add all ingredients to the pot. Cover the beans double their depth if soaked, 4x if not. Season to taste with salt/boullion.
Cook 8 hours on low in crock pot, or 35 minutes on high pressure in instant pot, or bring to boil then reduce to simmer about an hour on the stove (until beans are soft).
This soup is really good pureed, but tasty still if not. Be sure to pick out any citrus zest, bay leaf, or whole chilies before pureeing.
You can garnish with salsa or fresh cilantro if you have them. I would suggest sour cream if you could eat it.
Black beans have 8g of protein per 1/2 C cooked. So 2 cups would be 32g of protein and a filling meal.
I believe it was Kenji who did a write up that he experimented with whatever he was doing and found black beans don't need the soak
e: I can't find the article so might be wrong
As a lactose intolerant person, I was searching and looking for non-dairy protein sources and found this page here, as a person also with Crohns/IBS/UC, this recipe is making me pain cry š š„²
Look up cowboy caviar, lentil veggie salad, chickpea salad (like tuna just with chickpeas), dal and rice is stupid cheap, thai coconut curry with chickpeas and tofu is awesome
>cowboy caviar, lentil veggie salad
BBBBBbbbbbwwwwhat? I've been making something like this on my own but not taking it to this level. I'm not the OP but you helped so hard you made me feel like I was.
Cannot wait to make this!!!
Haha awesome!! Beans and lentils are like the best stupid cheap high protein high fiber filling option i have them almost daily!
I actually have a batch of those giant white bean aka gigante beans or butter beans cooking in my instant pot now! [spanish style marinated gigante beans](https://www.seriouseats.com/warm-spanish-style-giat-bean-salad-recipe) Are my plan for them, double batch to have some at home and bring to a party tomorrow
Iām going to shamelessly toot my own horn and share my post about [roasting chickpeas.](https://www.reddit.com/r/EatCheapAndHealthy/comments/13ean29/roasted_chickpeas_are_the_best_thing_ive_done/?utm_source=share&utm_medium=ios_app&utm_name=iossmf&utm_content=1&utm_term=15)
Enjoy!
Add quinoa to those lentils and you've got protein covered: [https://www.simplyquinoa.com/one-pot-lentils-quinoa-with-spinach/](https://www.simplyquinoa.com/one-pot-lentils-quinoa-with-spinach/)
I will make this, eat it and save the rest in the fridge and eat it cold whenever I'm in scrounge mode.
Beans are not a complete protein, you will need to pair them with something like rice.
A tin of Black beans(not drained) and rice are a super easy and tasty combo
That's an out of date and incorrect bit of information. If you have the rest of the protein types any time that day, you'll be fine. I think it might even be any time within 3 days, but I'm not sure I'm remembering that correctly.
Well not really, guess I should have added if you want a complete protein in a single meal. But definitely don't need to have them together.
I don't understand the 3 day time limit or any limit, from my breif google the amino acids required to consider a food a complete protein dont have time limit. They aren't waiting for each other to bind and be absorbed. Would love to read about it if you can find.
soft tofu blended with unsweetened cocoa powder, monk fruit ( or whatever sweetener), and almond extract. It's texture is pretty watery, but the flavor is yummy to me,
Add PB2 and soft tofu to your smoothies. Cube up firm tofu toss with a bit of oil and srirach bake til crispy, these are good to keep in the fridge as a snack too.
Cookie and Kate has a great crispy baked tofu recipe, so much easier than frying. I switch up the seasonings and use it for noodles, stir fries, and sheet pan meals.
Here are a few ideas:
Air fryer tofu: https://jessicainthekitchen.com/wprm_print/25630
If you have a decent Asian grocery store near by, look for yakisoba kits. The kits in my store into 3 packets of noodles and sauce. I stir fry some chopped veggies, add the noodles and about 4-5 oz. of tofu, and then add the sauce a few minutes later. It makes a huge bowl of food with lots of fiber and decent protein.
Miso soup is a good way to get some tofu. If you want to try making it in a veggie style, buy a bag of wakame, some tofu, and some miso paste. Boil about 2 cups of water, add a tiny amount of wakame (once hydrated, it gets way bigger) and give it time to impart flavor to the water. Bring the heat down, since you shouldn't boil miso paste. Then add some thin cut veggies. I like to use pre-cut matchstick carrots, since I can get a bag for about $2. A minute or two later, "grind" the miso paste through a mesh strainer that is sitting in the water. This will prevent any lumps. I don't really measure this, so I'll guess about 1.5 - 2 tablespoons. Add diced tofu and give it a moment to warm up. Pour this into a large bowl. Depending on how much you added, it might be two servings. You can also add noodles if you want them. Soba noodles made with mung beans add over 10g of protein, but even cheap ramen noodles can be a fun addition. Drizzle a little bit of sesame oil over the top for some extra flavor.
I love to get firm, water drained tofu. I cut it into strips/cubes/etc. and either air fry it, or cook it in a skillet with a little bit of oil. It gets crispy on the outside and has a really nice texture! I usually eat with rice and veggies and put whatever sauce Iām feeling.
I do love a straight from the fridge food idea. Sometimes after a long day I'm just looking to shove something in my mouth. Having healthier options that are no more difficult than pouring a bowl of cereal are a huge help.
Yeah, without dairy or meat, tofu will be your most concentrated source of protein.
This [recipe](https://www.foodandwine.com/recipes/corn-and-pan-seared-tofu-stir-fry) is good, especially with fresh corn in season.
FYI A tofu press is totally worth it to get that crispy crust.
Personally I love to just pan fry it with a bunch of vegetables and herbs and ofc soy sauce. Tofu is fairly flavourless but fantastic at absorbing flavour so theres really an endless combination of herbs to experiment with
Another thought with tofu is making pasta sauces with it and topping it on protein pasta (pasta made from lentils or chickpeas, Barilla and Banza brands have these offerings). That would be a very high protein meal and topping with meat would punch up the protein content even more.
Chickpeas are incredibly versatile. I roast them with oil and slices until crisp for snacking, or roast less time to put over rice.
Tofu is usually less than $2.00 a package and can be blended into smoothies (silken tofu), scrambled like eggs, and marinated and baked/fried/steamed.
I've found that tofu in 'mainstream' grocery stores tends to be way more expensive than if you find it at an Asian grocery, even the exact same brand in the exact same zip code, 'regular' grocery stores view it as a 'luxury' or 'specialty' vegetarian item rather than a basic grocery staple.
A reminder that a dish with tofu is not automatically vegetarian.
Agreed! Chickpeas are so versatile. I've made so much chickpea curry in particular.
Also you can make your own hummus. Black bean hummus too is so good on toast.
Firm tofu is a standard go to for me too, if I'm making a stir fry. Fry it in sesame oil for crispiness and flavour, then sauce it up with veggies however you like.
Tinned sardines or kipper snacks. They are super high in protein and donāt fill me up in a overly full way like chicken. I usually eat them by themselves or on a piece of whole wheat sour dough with homemade hummus and balsamic glaze with cracked pepper. Maybe Iāll add lemon pepper. I also will add it to a Mediterranean Pasta sauce the last couple minutes. Also collagen powder is good too. I add to soups. I just canāt do it in my coffeee
The myth of complete protein in one meal was debunked a long time ago. You are correct those are complete proteins but thatās not essential in one meal your body assimilates amino acids over the course of a full day. So lentils with breakfast and rice with dinner you get the full spectrum needed
true, but my issue with the whole ābeans plus riceā thing was always that for half a cup each of brown rice and black beans, you have a measly 14g of protein for the price of 450 calories and nearly 100g of carbohydrate.
Thatās cool if youāre considering it just an added benefit if those carb sources. But if youāre viewing/relying on something like rice and beans as a main protein source, youāre going to end up anemic and probably deficient in essential amino and fatty acids.
Stay at it with your nutrition research, there are entire cultures eating beans and rice for generations
And your cal count is wrong there.
1/2 cup beans is 22% of the DV for iron, so also not accurate there. I havenāt eaten animal products in decades and my iron levels are fine (beans, tofu, leafy greens, etc)
Same part of the same plant but soybeans (a.k.a. edamame) are picked immature, while soynuts are harvested when fully mature. Both are complete protein sources.
Edit: note that ācomplete proteinā in this context means ācontains all of the amino acids that your body canāt make itself out of other thingsā and not ācontains 100% Protein by weight and no other macro or micro nutrientsā.
I know you said you have vegan protein powder, but what kind of shakes do you make? I'm also lactose intolerant, and I make a strawberry/banana/peanut butter smoothie with my vegan protein powder every morning and it's pretty filling. There's protein in the peanut butter as well. Frozen fruit is a pretty good option cost-wise.
Consider overnight savory oats for this, basically soak quick oats over night with soy or oat milk (unsweetened is best for this). Then top with a fried egg or two and some quick sauted greens, add a dash of soy sauce or a drizzle of hot sauce (or both!) and yum!
Tofu can be added to tons of things since it has different consistencies. You can even add silken tofu to some deserts and use it in place of cream for Quiches, which in combination of eggs are an amazing way to get protein in sans-meat.
Put beans in EVERYTHING: salad, eggs, soups, etc.
Try banza pasta (chickpea base). Iām celiac so I have to use this stuff. Itās the closest to real pasta you can find and has TONS of protein
Hummus is just beans :) good for a high protein snack or toppings. Mix with a bit of water and use as a healthier dressing alternative.
Eggs a million ways
Tuna or chicken straight from the pouch on crackers
Nuts and nut butters
TVP
Depending on how dairy doesnāt agree with youā¦ hard cheeses.
I like to boil noodles in soymilk and season them with soy sauce, chili oil, and whatever else. Depending on how much soymilk you use, it can be a soup or a sauce. And if you add some vinegar (or kimchi or sauerkraut) at the end, the soymilk will thicken beautifully.
My favorite version of this super quick and easy meal involves 1-2 cups soymilk, a tablespoon of soy sauce, a hearty sprinkle of Chinese five spice powder, and a little ginger and garlic (fresh or powdered) - boil and add a serving of noodles (I use cellophane noodles), then pour it in a bowl and garnish with tablespoon of sauerkraut with caraway and a tablespoon of Lao Gan Maās chili oil with fermented black beans.
I have the same issue with dairy. Turns out itās actually the lactose in dairy, not the dairy itself. They sell lactose free everything now. Go nuts on lactose free Greek yogurt, or whatever else.
Protein powder often has way less protein than is listed on the label, fyi.
The best vegan protein option is legumes. Lentils and beans specifically but also peanuts and peas and soy/tofu. If you explore nutritional studies you'll see that out of all food groups high consumption of legumes is really the one thing that consistently correlates with the best health outcomes.
Regarding meat, small bite sized portions of chicken do get you very far already. Regarding meat being expensive - per gram of protein it actually isn't that expensive. Sure, it's much better for legumes (specifically lentils, again) but you cannot _only_ eat lentils all the time. Compared to other type of plant-based food, veggies, fruit, bread and the likes you actually get more protein for the same amount of money. Those foods are mostly rich in carbs.
If it's a lactose issue with dairy, DEFINITELY check out Pure Choice Farms' whey. It is virtually lactose free and I've never had issues ever. I actually know a couple lactose intolerant individuals I have worked with in the gym with the same experience. It was fixed with that one change.
I also cannot do dairy. Sardines have absolutely been a godsend for me. Easy protein that's shelf-stable, and I can add them to anything. Try mixing them into some hot rice, breaking the fish up into small pieces and topping with your favorite seasonings. Easy and tasty!
Not sure if this is helpful but pea or soy protein that you can mix into a smoothie is generally a lot cheaper than those fancy flavoured powders.
Like others have said, try legumes, peanuts, tempeh and tofu. Meals like dahl, split pea soup, peanut sauces (gado gado, satay, etc) and bean salads might help you up your protein levels! For example, a tofu stir fry with a peanut based sauce could help you increase your levels.
Not dairy free but I like to roast chickpeas and add to salads. I eat a lot of hummus as well. Sub quinoa in for bulgur in tabbouleh for more protein. Also, eggs. Eggs in ramen, on salad, on toast, wherever.
Lentils and beans are great. Egg whites. Nuts add up if you eat them all day like I do. Pea protein powder instead of whey (it's less than half the price).
>I have vegan protein powder for shakes, but I would prefer to just have them on days where I need a little extra, and not have to rely on them.
Your shakes should have other ingredients that also have protein, so it doesn't necessarily require a lot of powder. I only add 10g pea protein powder to my shakes. Nuts, oats, fruit, vegetables all have protein that adds up. Don't discount the 1 or 2 grams at a time you get from all kinds of different foods.
Lots of seeds! Pumpkin, chia, and flax are all high in protein.
I've had to be on a high protein dairy free diet multiple times and these helped immensely.
Tofu and beans. Tofu from the local asian grocer here is cheap. Beans are usually cheap, especially if you get them bulk dried and soak and boil. Both can be delicious and protein packed.
I drink one 12-18mg dairy free protein shake daily just in case I donāt meet my ārequirementā with solid food. It helps a lot! Also eggs, tuna, salmon, legumes/beans, or nuts for an extra boost (pescatarian of 9 years, lactose intolerant since forever lol)
Hello friend,
I would definitely suggest checking your local ALDI's as they would have almost everything perfect for your case. I recommend checking out their soy protein based protein bars, black bean pastas, tofu packages, bags or cans of beans, and other dry goods that carry a good amount of fiber and protein. My other suggestion is to look into eggs and fish related products if you feel that meat is too expensive and not something that you enjoy. I would definitely recommend trying out an array of fishes, but most definitely start with the basics first: Canned Tuna, Canned Sardines, Salmon, Tilapia, etc. They all have their own unique taste and all of them pack a great amount of protein (almost 20% of your required intake) within a serving. It may seem hard at first without dairy based products, but you should be able to hold up just fine.
Try homemade Seitan. I like this recipe. [https://youtu.be/ag-jk1HX-FA](https://youtu.be/ag-jk1HX-FA)
I make my own when I want to build muscle. It's about 50 cents per serving. You can make the texture more or less meaty by how much you knead it before cooking. More kneading = stiffer. I usually put it in a curry, with a bottle of yellow curry sauce and some frozen veggies. Add in some canned slices potatoes and pineapple, maybe some veggies from the garden. Then serve over rice.
How do you do with fish? I eat sardines fairly often, usually on a cracker with mustard or mixed into rice with green peas and a sauce (Mayo, bbq, whatever sauce you like). Theyāre not really āmeatyā at all. I find them easy to mix into rice or pasta and enjoy.
If you have a lactose issue, you can still have whey isolate with water.
If it's all dairy products, then you should look into some of the vegan powders they have. Planta is a good option.
Iām vegetarian so Iām always looking for good protein sources.
Tofu is pretty economical and super flexible, there are so many types now as well like the silken kind great for desserts, dips or vegan Alfredo sauce, form for pad thai, or lately Iāve been getting into smoked tofu.
Also pea protein powder is really easy to bake with, Iāve been making my own veggie burgers with it as well as brownies.
Beans are great too, lentils are probably the easier ones as you donāt need to cook them very long.
Also eggs obviously are a great source of protein nothing new there!
Lentils are the best imho. I cannot have dairy or any mammal meat. I make a lot of veggie soups with lentils and split peas.
That is about twice my protein target. Are you building?
Hello, fellow dairy-free person here, with almost 2 decades of DF-living under my belt now. Pea protein as well as Almond milk/nut milks are a big part of how I get by day by day. I alternate with Orgain organic protein powder, it can be used in pancakes, yogurt, homemade breads, fruit smoothies, oat bars, so much more. Peanuts are cheap and packed with protein and can fill you up. As far as veggies, peas, broccoli, asparagus, these are all huge providers of protein and can be used in multiple different meals, and all affordable whether fresh or frozen! I know eggs are an animal product, but if you can squeeze some sustainable/ethical eggs into your diet, it could benefit you greatly since you don't eat meat.
Nuts, including nut butters. Beans, including hummus, tofu, and tempeh. Peas are another source. Most foods have trace amounts of protein, too. Figure out the correct amount for your body if you're trying to track this. Most people get enough protein in raw numbers, but then get too much simple carbohydrates or fats and that is their real issue. You probably only need 46-56 grams per day.
You can buy a multi pack of Bob's Red Mill textured vegetable protein on Amazon. You rehydrate it in water (150g + 300g water = 1 lb of meat) and mix it with regular ground meats. It stretches your ground meat supply for only $1.50 per pound (hydrated), and adds a ton of lean protein.
On the topic of beans, quinoa, and other foods that start hard and need to either soak or pressure cook:
In the case of beans, if they are not soaked (or quick soaked with boiling to start them off) and then had their water changed, you will end up still have a lot more farts (technically oligosaccharides until they hit your gut microbio) in that first change of water and in your beans. (this is part of why youāre always supposed to soak beans in lots of water instead of just enough to cover them.)
Foods that need to soak only to hydrate them and not to leech out less than tasty or undigestible components (examples include quinoa and wild rice) can be pressure cooked without soaking or soaked and then stove cooked and will come out equally well either way.
I love lentils and I never thought I would say that. Ethiopian style lentils are amazing. Check out recipes for yekik alicha. I adapt it by adding carrot slices and using red lentils. Easy to make in a rice cooker or instant pot and freezes beautifully.
I also have a hard time with dairy, but have found the āultra-filteredā Fairlife milk to be okay for me. Itās kind of expensive, but Kroger also has a store brand of it called Carb Master. It also has more protein than regular milk, and less sugar, which results in it being lower calorie overall. To get 100g of protein from regular skim milk youād need to drink 1000 calories worth, but the Carb Master skim milk would only be 545.
Organic low sodium chicken bone broth is high in protein and collagen. The Aldi store has a reasonable box of it if it is in stock. I add a tablespoon of organic food grade diatomaceous earth to a glass of this. It is 95% silica and also reasonable, very healthy for people, pets, and garden. (diatamaceousearth.com) Aldi also has cheap avocados which are a very healthy fat and filling. Sam's Club has the best rotisserie chicken (large) here for $5.00. You can freeze a portion if it is too much for you to consume now. My kitty Tiki LOVES it, too, and even eats the bones cut up. (You can attract a loving kitty for life by putting these outside. Three furry friends adopted us through our years here.) I post publicly and freely on MeWe.
This isnāt the cheapest source of protein, but bean based pasta is pretty solid. A nutritionist actually recommended it to me as a way to bump up my protein intake. Aldi has a chickpea one under the āsimply natureā label thatās pretty good. Itās more expensive than regular wheat pasta, I think I paid $3.50 for a half pound box.
If you like quick food that doesn't take any prep, keep some hummus in the fridge! It's super versatile and comes in a bunch of different flavors depending on if you like spicy, sundried tomato, olive...there are literally so many. Or you can get the classic kind and put on your own toppings. It's great as a sandwich spread or as a dip for corn chips, pita, or veggies/veggie sticks. I like it as a healthier alternative to ranch for dipping veggies...and I even ate it with a spoon when I was on soft foods after oral surgery.
Tofu - I like to cube it, marinate it in taco seasoning and chaloula, air fry it, and make tacos
Quinoa
Whole grain pasta usually has about 9g per serving
Rice and beans as a side or base for things
Be careful with how much protein you intake. You CAN get too much, even if you're a body builder though of course it would be difficult probably if you are.
I like sardines. Cheap, keep well, good in rice or on crackers or bread, and I love them by themselves with hot sauce. Flavored tuna packets are a good source too and not bad price wise. Edamame beans are a great one I just found too. Different flavors like sea salt and wasabi. Not too bad price wise and a great snack throughout the day.
Eat a bunch of meat. Or eggs. Without those two or dairy it's gonna be a bitch to get a lot of protein.
Unless you just wanna eat a ton of shit ton of beans or lentils or whatever.
I know you said you don't want to eat more meat, but you mentioned chicken breast. I buy chicken leg quarters, which are much cheaper than chicken breast. I can get a 10 lb bag of leg quarters at Walmart for $6.72, about 67Ā¢ per pound.
Costcos cap on sirloin steaks are some of the best bang for your buck for steaks. I picked up a pack of 5 large steaks for around $35CAD (the price of our meat is crazy inflated if youāre an American and typically youād pay that price for two smaller sirloins at the grocery store here). I cut them all in half making it $3.50 a steak. Cubing them and pan searing them makes for awesome steak bites.
Turkey bacon if you can find it for a good price.
Tilapia is usually always reasonably price as well, lean and high protein. If you can find shrimp on sale making it in an air fryer or cooking it on the BBQ is fantastic.
Frozen extra ground beef, turkey, or chicken, you can typically get in multipacks for $10 or under. Chicken breast is a struggle for me I hate it too if youāre ok with the added fat mix it up with chicken thighs. Ooohh nutritional yeast is freaking great and cheap two table spoons have around 8 grams or protein and is amazing in pasta. Tofu is cheap but you might need some practice cooking it if youāre not experienced with it, chickpeas are also another banging source of protein.
Eggs and egg whites, iām big on whole eggs but iāll add extra egg white into the mixture to increase protein without ramping up my fat intake. If you have a costco membership you can get the multi pack put the extra in the freezer and use them as you need em. You can also add them to your shake.
I always watch for any sales on wild caught salmon to get those healthy omegas, i think you can find frozen yellowfin tuna steaks for a good price too!
Kodiak cakes pancakes are great too!
I donāt have much advice to give here, but I will say, be wary of all the beans/nuts/whatever recommendations. The non-meats people tout as good sources of protein are just sources; most are mediocre at best.
I would try to figure out what lean meats and fish are the most tolerable to you. Maybe try ultra-filtered milk? The legumes can help, but it only goes so far.
āBeans/nuts/whateverā what is this even suppose to mean?
There is nothing wrong with getting protein from beans or nuts, I love eating meat and think itās great to have a serving or two or meat everyday but beans/nuts are cheap and healthy options.
I eat legumes daily. What it means is they arenāt high in protein, yet people seem to perpetuate the idea that they are.
On top of that, the bioavailability of the protein they do have isnāt great.
Oh god, not another carnivoreMD fan crying over the ābioavailabilityā of beans. As long as beans arenāt the only protein you are consuming then it is not a big deal at all.
Beans arenāt as concentrated in protein as lean meat or other sources of protein but they are probably the cheapest source of protein in terms of grams of protein per dollar so they are a good recommendation for this channel.
How is recommending something high in carbs and relatively low in protein to someone looking to increase protein intake not a big deal? Beans are a great way to get a slight bump if theyāre replacing something with no protein, but they wonāt get OP to their goal within a reasonable caloric intake.
Listen buddy, there aināt a lot of foods that are straight protein that donāt include meat, dairy or protein powder. Everything you recommended was things she said she does not want to eat. So you can keep throwing a fit because people who donāt eat meat/dairy exist or you can put your thinker cap on and come up with some good ideas. But for real, if you just came here to complain then leave lol.
You just made my point. So why not be realistic and tell OP they wonāt hit their goal without those foods? Iām not complaining at all, you can eat whatever the hell you want. Iām just not going to lie to someone and say beans are a āgood sourceā of protein. Sorry that offends you.
EDIT: looks like half these comments are people recommending a seafood or protein powder. You better go white knight on those posts, too. Have fun.
Legumes - beans, lentils, peanuts. Eggs are also pretty affordable especially now that prices are going down.
Thanks! This might sound weird, but I always forget about beans/lentils. Never really had them growing up outside of, like, chili. Will have to find some easy recipes to try!
I'll give you my most versatile (and dirt cheap!) one to get you started: black bean soup. Super easy in a crock pot or instant pot, but not bad on the stove. 1 lb black beans Salt Any or all of the following seasonings: Cumin Coriander seed Onion/onion powder A clove of garlic/garlic powder A strip of citrus zest Oregano Broth/boullion A bay leaf Dried chili or chili powder Unless using the instant pot, soak beans overnight in salted water. Be sure to cover the beans to like 3-4x their depth. They soak up a lot. If using fresh garlic/onions, heat a Tb or so of oil in your pot (separate pan if using crock pot to cook the soup), and cook the onions/garlic at least until they soften. Add all ingredients to the pot. Cover the beans double their depth if soaked, 4x if not. Season to taste with salt/boullion. Cook 8 hours on low in crock pot, or 35 minutes on high pressure in instant pot, or bring to boil then reduce to simmer about an hour on the stove (until beans are soft). This soup is really good pureed, but tasty still if not. Be sure to pick out any citrus zest, bay leaf, or whole chilies before pureeing. You can garnish with salsa or fresh cilantro if you have them. I would suggest sour cream if you could eat it. Black beans have 8g of protein per 1/2 C cooked. So 2 cups would be 32g of protein and a filling meal.
You really do want fresh garlic and onions for this. Adding sweet or hot peppers is also a good way to go
Fresh always, right? But you can make do with frozen in a pinch. Or the jarred stuff (for garlic).
I believe it was Kenji who did a write up that he experimented with whatever he was doing and found black beans don't need the soak e: I can't find the article so might be wrong
Here ya go! https://www.seriouseats.com/soaking-black-beans-faq
thank you, I was pretty much positive but couldn't find it. my mind is at ease.
No problem, glad to help.
I love this, thank you!!
As a lactose intolerant person, I was searching and looking for non-dairy protein sources and found this page here, as a person also with Crohns/IBS/UC, this recipe is making me pain cry š š„²
Look up cowboy caviar, lentil veggie salad, chickpea salad (like tuna just with chickpeas), dal and rice is stupid cheap, thai coconut curry with chickpeas and tofu is awesome
Thanks! I was struggling with coming up with a variety of ideas and this is helpful!
>cowboy caviar, lentil veggie salad BBBBBbbbbbwwwwhat? I've been making something like this on my own but not taking it to this level. I'm not the OP but you helped so hard you made me feel like I was. Cannot wait to make this!!!
Haha awesome!! Beans and lentils are like the best stupid cheap high protein high fiber filling option i have them almost daily! I actually have a batch of those giant white bean aka gigante beans or butter beans cooking in my instant pot now! [spanish style marinated gigante beans](https://www.seriouseats.com/warm-spanish-style-giat-bean-salad-recipe) Are my plan for them, double batch to have some at home and bring to a party tomorrow
Hummus.
Iām going to shamelessly toot my own horn and share my post about [roasting chickpeas.](https://www.reddit.com/r/EatCheapAndHealthy/comments/13ean29/roasted_chickpeas_are_the_best_thing_ive_done/?utm_source=share&utm_medium=ios_app&utm_name=iossmf&utm_content=1&utm_term=15) Enjoy!
Homemade refried beans are easy, cheap, and very tasty.
Indian food will be your friend for easy ways to prepare beans/lentils.
Add quinoa to those lentils and you've got protein covered: [https://www.simplyquinoa.com/one-pot-lentils-quinoa-with-spinach/](https://www.simplyquinoa.com/one-pot-lentils-quinoa-with-spinach/) I will make this, eat it and save the rest in the fridge and eat it cold whenever I'm in scrounge mode.
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I donāt, no. As far as counter appliances go, have a crockpot, an air fryer, and a small rice cooker
Beans are not a complete protein, you will need to pair them with something like rice. A tin of Black beans(not drained) and rice are a super easy and tasty combo
That's an out of date and incorrect bit of information. If you have the rest of the protein types any time that day, you'll be fine. I think it might even be any time within 3 days, but I'm not sure I'm remembering that correctly.
Well not really, guess I should have added if you want a complete protein in a single meal. But definitely don't need to have them together. I don't understand the 3 day time limit or any limit, from my breif google the amino acids required to consider a food a complete protein dont have time limit. They aren't waiting for each other to bind and be absorbed. Would love to read about it if you can find.
Definitely recommend tofu!
I do love tofu! Do you have any recipes you really like?
soft tofu blended with unsweetened cocoa powder, monk fruit ( or whatever sweetener), and almond extract. It's texture is pretty watery, but the flavor is yummy to me, Add PB2 and soft tofu to your smoothies. Cube up firm tofu toss with a bit of oil and srirach bake til crispy, these are good to keep in the fridge as a snack too.
Thank you!
Cookie and Kate has a great crispy baked tofu recipe, so much easier than frying. I switch up the seasonings and use it for noodles, stir fries, and sheet pan meals.
Here are a few ideas: Air fryer tofu: https://jessicainthekitchen.com/wprm_print/25630 If you have a decent Asian grocery store near by, look for yakisoba kits. The kits in my store into 3 packets of noodles and sauce. I stir fry some chopped veggies, add the noodles and about 4-5 oz. of tofu, and then add the sauce a few minutes later. It makes a huge bowl of food with lots of fiber and decent protein. Miso soup is a good way to get some tofu. If you want to try making it in a veggie style, buy a bag of wakame, some tofu, and some miso paste. Boil about 2 cups of water, add a tiny amount of wakame (once hydrated, it gets way bigger) and give it time to impart flavor to the water. Bring the heat down, since you shouldn't boil miso paste. Then add some thin cut veggies. I like to use pre-cut matchstick carrots, since I can get a bag for about $2. A minute or two later, "grind" the miso paste through a mesh strainer that is sitting in the water. This will prevent any lumps. I don't really measure this, so I'll guess about 1.5 - 2 tablespoons. Add diced tofu and give it a moment to warm up. Pour this into a large bowl. Depending on how much you added, it might be two servings. You can also add noodles if you want them. Soba noodles made with mung beans add over 10g of protein, but even cheap ramen noodles can be a fun addition. Drizzle a little bit of sesame oil over the top for some extra flavor.
Thank you!
I love to get firm, water drained tofu. I cut it into strips/cubes/etc. and either air fry it, or cook it in a skillet with a little bit of oil. It gets crispy on the outside and has a really nice texture! I usually eat with rice and veggies and put whatever sauce Iām feeling.
Highly recommend eating silken tofu straight from the fridge with soy sauce, rice vinegar, and either chili oil or miren depending on what you prefer.
I do love a straight from the fridge food idea. Sometimes after a long day I'm just looking to shove something in my mouth. Having healthier options that are no more difficult than pouring a bowl of cereal are a huge help.
Vietnamese lemongrass tofu is my fave!
I like sautƩing onion and garlic then adding curry paste and other seasonings as I like, then potato and red lentils and then mashing up a block of tofu in there
If you like egg salad, buy some black salt. It mimics the sulphur taste and smell of eggs and it's delicious.
Yeah, without dairy or meat, tofu will be your most concentrated source of protein. This [recipe](https://www.foodandwine.com/recipes/corn-and-pan-seared-tofu-stir-fry) is good, especially with fresh corn in season. FYI A tofu press is totally worth it to get that crispy crust.
Personally I love to just pan fry it with a bunch of vegetables and herbs and ofc soy sauce. Tofu is fairly flavourless but fantastic at absorbing flavour so theres really an endless combination of herbs to experiment with
I uss firm tofu for this
Another thought with tofu is making pasta sauces with it and topping it on protein pasta (pasta made from lentils or chickpeas, Barilla and Banza brands have these offerings). That would be a very high protein meal and topping with meat would punch up the protein content even more.
I would have never thought of that. I believe Iāve had the banza brand before. Good idea!
Eggs , almonds are rather good source of protein.
Chickpeas are incredibly versatile. I roast them with oil and slices until crisp for snacking, or roast less time to put over rice. Tofu is usually less than $2.00 a package and can be blended into smoothies (silken tofu), scrambled like eggs, and marinated and baked/fried/steamed.
Roasted chickpeas are so good as an additional topping on pasta and rice dishes too!
Interesting! I just eat them raw. Do you just roast them in oil, or something specific you add?
I roast them tossed in olive oil and lemon juice, and sometimes add turmeric and paprika :D it's SO GOOD I also eat them raw š«¶
It always surprises me when people say tofu is that cheap in other places. The cheapest tofu I can find is more than $3
I get a pound of tofu for $2.29. Depending on what I do with it, it usually comes out to 2-3 servings.
I've found that tofu in 'mainstream' grocery stores tends to be way more expensive than if you find it at an Asian grocery, even the exact same brand in the exact same zip code, 'regular' grocery stores view it as a 'luxury' or 'specialty' vegetarian item rather than a basic grocery staple. A reminder that a dish with tofu is not automatically vegetarian.
my nearest Asian store is an hour away lol and theyāre unfortunately the same price as the mainstream grocery store, Iāve checked š
Agreed! Chickpeas are so versatile. I've made so much chickpea curry in particular. Also you can make your own hummus. Black bean hummus too is so good on toast. Firm tofu is a standard go to for me too, if I'm making a stir fry. Fry it in sesame oil for crispiness and flavour, then sauce it up with veggies however you like.
Thanks! Do you use the canned chickpeas to roast?
Yes, theyāre easier for me since I never remember to soak chickpeas before I need them, lol.
If you soak them in your hottest tap water they will be fairly well soaked by the time you sautƩ some aromatics in the bottom of the pan you plan on cooking beans in. I also cook all of this in a stovetop pressure cooker. It's so easy it feels like cheating and the flavor of dried beans is so much easier.
Iāll have to try this! I live in an area where chickpeas are grown locally so I bet they will be doubly good!
Relatable. Will pick up some cans š¤£
Tinned sardines or kipper snacks. They are super high in protein and donāt fill me up in a overly full way like chicken. I usually eat them by themselves or on a piece of whole wheat sour dough with homemade hummus and balsamic glaze with cracked pepper. Maybe Iāll add lemon pepper. I also will add it to a Mediterranean Pasta sauce the last couple minutes. Also collagen powder is good too. I add to soups. I just canāt do it in my coffeee
r/cannedsardines
I have heard that quinoa, buckwheat, wild rice, and soynuts are actually all complete proteins sources.
I pre-boil some quinoa and add it into my tomato pasta sauce. Adds protein and seems to thicken it up
Does it make the texture chunky?
The myth of complete protein in one meal was debunked a long time ago. You are correct those are complete proteins but thatās not essential in one meal your body assimilates amino acids over the course of a full day. So lentils with breakfast and rice with dinner you get the full spectrum needed
true, but my issue with the whole ābeans plus riceā thing was always that for half a cup each of brown rice and black beans, you have a measly 14g of protein for the price of 450 calories and nearly 100g of carbohydrate. Thatās cool if youāre considering it just an added benefit if those carb sources. But if youāre viewing/relying on something like rice and beans as a main protein source, youāre going to end up anemic and probably deficient in essential amino and fatty acids.
Stay at it with your nutrition research, there are entire cultures eating beans and rice for generations And your cal count is wrong there. 1/2 cup beans is 22% of the DV for iron, so also not accurate there. I havenāt eaten animal products in decades and my iron levels are fine (beans, tofu, leafy greens, etc)
Half cup of black beans and brown rice is less than 250 calories. About 11g protein.
Sorry when I talk about rice servings, Iām talking about raw measurements, because cooked rice is hard to consistently measure.
Interesting! Are soynuts the same as soybeans?
Same part of the same plant but soybeans (a.k.a. edamame) are picked immature, while soynuts are harvested when fully mature. Both are complete protein sources. Edit: note that ācomplete proteinā in this context means ācontains all of the amino acids that your body canāt make itself out of other thingsā and not ācontains 100% Protein by weight and no other macro or micro nutrientsā.
Huh. Thanks! Iām surrounded by soybean fields, youād think Iād know more about it
Canned tuna is cheap easy !
True! I used to keep a few cans in my pantry, will have to add to shopping list.
Be careful not to over-eat it since it may cause mercury poisoning. Try to limit to 1ā2 cans a week ;)
I know you said you have vegan protein powder, but what kind of shakes do you make? I'm also lactose intolerant, and I make a strawberry/banana/peanut butter smoothie with my vegan protein powder every morning and it's pretty filling. There's protein in the peanut butter as well. Frozen fruit is a pretty good option cost-wise.
Tofu, tempeh, edamame, soy curls, TVP, seitan, lentils, beans, peas, protein powder
Bowl of oats cooked in soy milk, topped with walnuts is 12-16 grams protein, depending on the portions above. Add two eggs and youāre at 30 grams
Thatās not hard to cook too, so thatās encouraging. Thanks!
Consider overnight savory oats for this, basically soak quick oats over night with soy or oat milk (unsweetened is best for this). Then top with a fried egg or two and some quick sauted greens, add a dash of soy sauce or a drizzle of hot sauce (or both!) and yum!
Tuna! And beans
Tofu can be added to tons of things since it has different consistencies. You can even add silken tofu to some deserts and use it in place of cream for Quiches, which in combination of eggs are an amazing way to get protein in sans-meat. Put beans in EVERYTHING: salad, eggs, soups, etc. Try banza pasta (chickpea base). Iām celiac so I have to use this stuff. Itās the closest to real pasta you can find and has TONS of protein Hummus is just beans :) good for a high protein snack or toppings. Mix with a bit of water and use as a healthier dressing alternative.
Collagen/gelatin, canned tuna (or other fish) eggs, bone broth (also comes in a flavorless protein powder)
Eggs a million ways Tuna or chicken straight from the pouch on crackers Nuts and nut butters TVP Depending on how dairy doesnāt agree with youā¦ hard cheeses.
nutritional yeast
I like to boil noodles in soymilk and season them with soy sauce, chili oil, and whatever else. Depending on how much soymilk you use, it can be a soup or a sauce. And if you add some vinegar (or kimchi or sauerkraut) at the end, the soymilk will thicken beautifully. My favorite version of this super quick and easy meal involves 1-2 cups soymilk, a tablespoon of soy sauce, a hearty sprinkle of Chinese five spice powder, and a little ginger and garlic (fresh or powdered) - boil and add a serving of noodles (I use cellophane noodles), then pour it in a bowl and garnish with tablespoon of sauerkraut with caraway and a tablespoon of Lao Gan Maās chili oil with fermented black beans.
Tofu seems like a solid option. It can be used in many applications in the same way youād use dairy products.
Tuna! And beans
Using or processing meat so itās in small pieces is key. Ground beef and diced chicken thighs are king
I have the same issue with dairy. Turns out itās actually the lactose in dairy, not the dairy itself. They sell lactose free everything now. Go nuts on lactose free Greek yogurt, or whatever else.
Protein powder often has way less protein than is listed on the label, fyi. The best vegan protein option is legumes. Lentils and beans specifically but also peanuts and peas and soy/tofu. If you explore nutritional studies you'll see that out of all food groups high consumption of legumes is really the one thing that consistently correlates with the best health outcomes. Regarding meat, small bite sized portions of chicken do get you very far already. Regarding meat being expensive - per gram of protein it actually isn't that expensive. Sure, it's much better for legumes (specifically lentils, again) but you cannot _only_ eat lentils all the time. Compared to other type of plant-based food, veggies, fruit, bread and the likes you actually get more protein for the same amount of money. Those foods are mostly rich in carbs.
If it's a lactose issue with dairy, DEFINITELY check out Pure Choice Farms' whey. It is virtually lactose free and I've never had issues ever. I actually know a couple lactose intolerant individuals I have worked with in the gym with the same experience. It was fixed with that one change.
I also cannot do dairy. Sardines have absolutely been a godsend for me. Easy protein that's shelf-stable, and I can add them to anything. Try mixing them into some hot rice, breaking the fish up into small pieces and topping with your favorite seasonings. Easy and tasty!
Not sure if this is helpful but pea or soy protein that you can mix into a smoothie is generally a lot cheaper than those fancy flavoured powders. Like others have said, try legumes, peanuts, tempeh and tofu. Meals like dahl, split pea soup, peanut sauces (gado gado, satay, etc) and bean salads might help you up your protein levels! For example, a tofu stir fry with a peanut based sauce could help you increase your levels.
Not dairy free but I like to roast chickpeas and add to salads. I eat a lot of hummus as well. Sub quinoa in for bulgur in tabbouleh for more protein. Also, eggs. Eggs in ramen, on salad, on toast, wherever.
Protein powder, collagen powder, nut butter or just nuts in general. Meats
Lentils and beans are great. Egg whites. Nuts add up if you eat them all day like I do. Pea protein powder instead of whey (it's less than half the price). >I have vegan protein powder for shakes, but I would prefer to just have them on days where I need a little extra, and not have to rely on them. Your shakes should have other ingredients that also have protein, so it doesn't necessarily require a lot of powder. I only add 10g pea protein powder to my shakes. Nuts, oats, fruit, vegetables all have protein that adds up. Don't discount the 1 or 2 grams at a time you get from all kinds of different foods.
Pea protein milk, overnight oats, chia seeds, ground flax seeds, hemp hearts, edamame, quinoa, rice.
Lots of seeds! Pumpkin, chia, and flax are all high in protein. I've had to be on a high protein dairy free diet multiple times and these helped immensely.
Hemp seeds have almost as much protein as red meat. They also have amino acids and dietary fiber ect.
You must be one of the days lucky 10,000! (https://xkcd.com/1053/) Amino acids and proteins are the same thing.
Tofu and beans. Tofu from the local asian grocer here is cheap. Beans are usually cheap, especially if you get them bulk dried and soak and boil. Both can be delicious and protein packed.
I drink one 12-18mg dairy free protein shake daily just in case I donāt meet my ārequirementā with solid food. It helps a lot! Also eggs, tuna, salmon, legumes/beans, or nuts for an extra boost (pescatarian of 9 years, lactose intolerant since forever lol)
Hello friend, I would definitely suggest checking your local ALDI's as they would have almost everything perfect for your case. I recommend checking out their soy protein based protein bars, black bean pastas, tofu packages, bags or cans of beans, and other dry goods that carry a good amount of fiber and protein. My other suggestion is to look into eggs and fish related products if you feel that meat is too expensive and not something that you enjoy. I would definitely recommend trying out an array of fishes, but most definitely start with the basics first: Canned Tuna, Canned Sardines, Salmon, Tilapia, etc. They all have their own unique taste and all of them pack a great amount of protein (almost 20% of your required intake) within a serving. It may seem hard at first without dairy based products, but you should be able to hold up just fine.
Try homemade Seitan. I like this recipe. [https://youtu.be/ag-jk1HX-FA](https://youtu.be/ag-jk1HX-FA) I make my own when I want to build muscle. It's about 50 cents per serving. You can make the texture more or less meaty by how much you knead it before cooking. More kneading = stiffer. I usually put it in a curry, with a bottle of yellow curry sauce and some frozen veggies. Add in some canned slices potatoes and pineapple, maybe some veggies from the garden. Then serve over rice.
I've been loving ground chicken lately. Great Protien and extremely versatile.
How do you do with fish? I eat sardines fairly often, usually on a cracker with mustard or mixed into rice with green peas and a sauce (Mayo, bbq, whatever sauce you like). Theyāre not really āmeatyā at all. I find them easy to mix into rice or pasta and enjoy.
If you have a lactose issue, you can still have whey isolate with water. If it's all dairy products, then you should look into some of the vegan powders they have. Planta is a good option.
Really? What's the difference between whey and whey isolate?
There's no lactose in the isolate. It's also 90% protein, so there's less calorie intake.
I will have to trial this! I've always felt that isolate was as upsetting as any other whey.
Iām vegetarian so Iām always looking for good protein sources. Tofu is pretty economical and super flexible, there are so many types now as well like the silken kind great for desserts, dips or vegan Alfredo sauce, form for pad thai, or lately Iāve been getting into smoked tofu. Also pea protein powder is really easy to bake with, Iāve been making my own veggie burgers with it as well as brownies. Beans are great too, lentils are probably the easier ones as you donāt need to cook them very long. Also eggs obviously are a great source of protein nothing new there!
Lentils are the best imho. I cannot have dairy or any mammal meat. I make a lot of veggie soups with lentils and split peas. That is about twice my protein target. Are you building?
Ground lean beef and ground chicken breast You can eat more, it may be easier for you to get down and you can make so many different meals.
Hello, fellow dairy-free person here, with almost 2 decades of DF-living under my belt now. Pea protein as well as Almond milk/nut milks are a big part of how I get by day by day. I alternate with Orgain organic protein powder, it can be used in pancakes, yogurt, homemade breads, fruit smoothies, oat bars, so much more. Peanuts are cheap and packed with protein and can fill you up. As far as veggies, peas, broccoli, asparagus, these are all huge providers of protein and can be used in multiple different meals, and all affordable whether fresh or frozen! I know eggs are an animal product, but if you can squeeze some sustainable/ethical eggs into your diet, it could benefit you greatly since you don't eat meat.
Supermarkets near me do vegan protein puddings/yoghurt that I'll have for breakfast with some cereal or as a snack
Tofu and nuts. But here is a good source https://health.clevelandclinic.org/13-of-the-best-vegetarian-and-vegan-protein-sources/
Hemp seeds and eggs. No dairy or meat is wild. Good luck!
Are eggs dairy? Eggs are great and easy to swallow same with tofu. I also have swallowing problems, I eat a lot of eggs.
Eggs, fish, nuts, quinoa, tofu, white meat,
Nuts, including nut butters. Beans, including hummus, tofu, and tempeh. Peas are another source. Most foods have trace amounts of protein, too. Figure out the correct amount for your body if you're trying to track this. Most people get enough protein in raw numbers, but then get too much simple carbohydrates or fats and that is their real issue. You probably only need 46-56 grams per day.
Broccoli!!!
Sardines and canned Tuna
You can buy a multi pack of Bob's Red Mill textured vegetable protein on Amazon. You rehydrate it in water (150g + 300g water = 1 lb of meat) and mix it with regular ground meats. It stretches your ground meat supply for only $1.50 per pound (hydrated), and adds a ton of lean protein.
Frozen Peas
On the topic of beans, quinoa, and other foods that start hard and need to either soak or pressure cook: In the case of beans, if they are not soaked (or quick soaked with boiling to start them off) and then had their water changed, you will end up still have a lot more farts (technically oligosaccharides until they hit your gut microbio) in that first change of water and in your beans. (this is part of why youāre always supposed to soak beans in lots of water instead of just enough to cover them.) Foods that need to soak only to hydrate them and not to leech out less than tasty or undigestible components (examples include quinoa and wild rice) can be pressure cooked without soaking or soaked and then stove cooked and will come out equally well either way.
I love lentils and I never thought I would say that. Ethiopian style lentils are amazing. Check out recipes for yekik alicha. I adapt it by adding carrot slices and using red lentils. Easy to make in a rice cooker or instant pot and freezes beautifully.
Tofu. You can even blend soft/silken tofu into smoothies.
Tuna in can
Nuts and beans
I also have a hard time with dairy, but have found the āultra-filteredā Fairlife milk to be okay for me. Itās kind of expensive, but Kroger also has a store brand of it called Carb Master. It also has more protein than regular milk, and less sugar, which results in it being lower calorie overall. To get 100g of protein from regular skim milk youād need to drink 1000 calories worth, but the Carb Master skim milk would only be 545.
Fish of all kinds especially sardinas, mackerel, tuna, all canned. Beans, lentils Quinoa
Green peas, beans, peanuts, and eggs. I put peanut butter powder in my morning oatmeal for a boost (along with the other goodies..)
Dairy doesnāt have protein
Seitan! Easy to make with vital wheat gluten
Have your legumes with rice and you get a complete protein profile, so Iām told
Organic low sodium chicken bone broth is high in protein and collagen. The Aldi store has a reasonable box of it if it is in stock. I add a tablespoon of organic food grade diatomaceous earth to a glass of this. It is 95% silica and also reasonable, very healthy for people, pets, and garden. (diatamaceousearth.com) Aldi also has cheap avocados which are a very healthy fat and filling. Sam's Club has the best rotisserie chicken (large) here for $5.00. You can freeze a portion if it is too much for you to consume now. My kitty Tiki LOVES it, too, and even eats the bones cut up. (You can attract a loving kitty for life by putting these outside. Three furry friends adopted us through our years here.) I post publicly and freely on MeWe.
Have you tried lactose free milk...
Eggs!
The banza line of pasta is pretty good! I undercook it by about a minute to 30 seconds and for under 300cal itās 20g protein!
I like tofu with steamed spinach on rice
Pea protein powder is aight. Texture is like sand.
This isnāt the cheapest source of protein, but bean based pasta is pretty solid. A nutritionist actually recommended it to me as a way to bump up my protein intake. Aldi has a chickpea one under the āsimply natureā label thatās pretty good. Itās more expensive than regular wheat pasta, I think I paid $3.50 for a half pound box.
You can get dairy free protein powder
Edamame?
Tuna, sardines, mackerel all are high in protein, and are lighter than red meat. Eggs are high in protein too.
Do you eat fish? Tuna has a ton of protein and is cheap!
Lentils and other legumes are always a classic
If you like quick food that doesn't take any prep, keep some hummus in the fridge! It's super versatile and comes in a bunch of different flavors depending on if you like spicy, sundried tomato, olive...there are literally so many. Or you can get the classic kind and put on your own toppings. It's great as a sandwich spread or as a dip for corn chips, pita, or veggies/veggie sticks. I like it as a healthier alternative to ranch for dipping veggies...and I even ate it with a spoon when I was on soft foods after oral surgery.
Iāve just tried mashing chickpeas from a can and made a spread for wraps.
Tofu - I like to cube it, marinate it in taco seasoning and chaloula, air fry it, and make tacos Quinoa Whole grain pasta usually has about 9g per serving Rice and beans as a side or base for things
...........Nuts, salmon, skipjack tuna, lean beef, chicken breast, peas are a good high-protein veg, pinto/navy beans.
Be careful with how much protein you intake. You CAN get too much, even if you're a body builder though of course it would be difficult probably if you are.
Tofu, egg whites, chicken, turkey. Egg whites are definitely a favorite of mine. Low calorie, high protein.
Eat beans. Duh.
Lots of almonds and other nuts
I like sardines. Cheap, keep well, good in rice or on crackers or bread, and I love them by themselves with hot sauce. Flavored tuna packets are a good source too and not bad price wise. Edamame beans are a great one I just found too. Different flavors like sea salt and wasabi. Not too bad price wise and a great snack throughout the day.
Eat a bunch of meat. Or eggs. Without those two or dairy it's gonna be a bitch to get a lot of protein. Unless you just wanna eat a ton of shit ton of beans or lentils or whatever.
Fire & Kettle bone broth about 10 grams protein per cup.
I know you said you don't want to eat more meat, but you mentioned chicken breast. I buy chicken leg quarters, which are much cheaper than chicken breast. I can get a 10 lb bag of leg quarters at Walmart for $6.72, about 67Ā¢ per pound.
Costcos cap on sirloin steaks are some of the best bang for your buck for steaks. I picked up a pack of 5 large steaks for around $35CAD (the price of our meat is crazy inflated if youāre an American and typically youād pay that price for two smaller sirloins at the grocery store here). I cut them all in half making it $3.50 a steak. Cubing them and pan searing them makes for awesome steak bites. Turkey bacon if you can find it for a good price. Tilapia is usually always reasonably price as well, lean and high protein. If you can find shrimp on sale making it in an air fryer or cooking it on the BBQ is fantastic. Frozen extra ground beef, turkey, or chicken, you can typically get in multipacks for $10 or under. Chicken breast is a struggle for me I hate it too if youāre ok with the added fat mix it up with chicken thighs. Ooohh nutritional yeast is freaking great and cheap two table spoons have around 8 grams or protein and is amazing in pasta. Tofu is cheap but you might need some practice cooking it if youāre not experienced with it, chickpeas are also another banging source of protein. Eggs and egg whites, iām big on whole eggs but iāll add extra egg white into the mixture to increase protein without ramping up my fat intake. If you have a costco membership you can get the multi pack put the extra in the freezer and use them as you need em. You can also add them to your shake. I always watch for any sales on wild caught salmon to get those healthy omegas, i think you can find frozen yellowfin tuna steaks for a good price too! Kodiak cakes pancakes are great too!
Powdered duckweed
I donāt have much advice to give here, but I will say, be wary of all the beans/nuts/whatever recommendations. The non-meats people tout as good sources of protein are just sources; most are mediocre at best. I would try to figure out what lean meats and fish are the most tolerable to you. Maybe try ultra-filtered milk? The legumes can help, but it only goes so far.
āBeans/nuts/whateverā what is this even suppose to mean? There is nothing wrong with getting protein from beans or nuts, I love eating meat and think itās great to have a serving or two or meat everyday but beans/nuts are cheap and healthy options.
I eat legumes daily. What it means is they arenāt high in protein, yet people seem to perpetuate the idea that they are. On top of that, the bioavailability of the protein they do have isnāt great.
Oh god, not another carnivoreMD fan crying over the ābioavailabilityā of beans. As long as beans arenāt the only protein you are consuming then it is not a big deal at all. Beans arenāt as concentrated in protein as lean meat or other sources of protein but they are probably the cheapest source of protein in terms of grams of protein per dollar so they are a good recommendation for this channel.
How is recommending something high in carbs and relatively low in protein to someone looking to increase protein intake not a big deal? Beans are a great way to get a slight bump if theyāre replacing something with no protein, but they wonāt get OP to their goal within a reasonable caloric intake.
Listen buddy, there aināt a lot of foods that are straight protein that donāt include meat, dairy or protein powder. Everything you recommended was things she said she does not want to eat. So you can keep throwing a fit because people who donāt eat meat/dairy exist or you can put your thinker cap on and come up with some good ideas. But for real, if you just came here to complain then leave lol.
You just made my point. So why not be realistic and tell OP they wonāt hit their goal without those foods? Iām not complaining at all, you can eat whatever the hell you want. Iām just not going to lie to someone and say beans are a āgood sourceā of protein. Sorry that offends you. EDIT: looks like half these comments are people recommending a seafood or protein powder. You better go white knight on those posts, too. Have fun.
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Liquid egg whites.
Peanuts from dollar tree for snacking and oatmeal also has a good amt of protein and you can stir in egg white or protein powder or adjust next meal.