increase protein intake but on a budget

[BlackMagicWoman]

i wanted to know what were my options to increase my protein intake but on a budget (please dont suggest animal protein because i'm vegetarian). I have heard of whey protein (but am concerned because i dont know if that would make me gain weight and i want to lose weight but maintain/gain lean muscle mass!) or perhaps protein bar (that is low cal/ low carb/low sugar/ high protein !?) ? any suggestions

[heidismommy]

Are you vegan or lacto/ovo? If you can consume dairy, then cottage cheese and greek yogurt are fantastic sources. Greek yogurt is a bit pricey, but cottage cheese is pretty cheap. Also eggs and egg whites (eggs are super cheap). Whey protein is another source, I generally consume whey post w/o. Some other sources: beans, milk, soybeans, tofu, milk, nuts

[HawaiianSiren]

soy protein powder shakes have about 90 cals in them and are inexpensive... purchase them here at bodybuilding.com

tofu blocks I've seen at stores around 99cents a piece

NATURAL peanut butter

Beans. Beans are like 45cents a bag

And as others have suggested egg whites. Cartons of eggs are super cheap. Egg whites are the most dense source of protein

Your carb count will be higher but at least you're getting protein.

[TikiCabales]

Whey Protein is going to give you the most bang for your buck. A serving size usually ranges from 24-27g of protein for most brands. If you're a vegetarian that still eats eggs, Egg Protein is a good value too.

whey, egg, and soy are all complete proteins but....soy isn't cheap and, I have yet to find a soy protein that isn't full of additives and thickening agents. Which is why I love Vitol 100% Egg - it's all natural.

As for eating just eggs. It would take 8 or 9 egg whites to equal one serving size of protein powder. Here in Vegas eggs aren't cheap; 3 dollars per dozen (when they're on sale). Last year I was eating so many eggs on my diet that I was spending more than 100 bucks per month "just" on eggs. *craziness*

[pacificgrl]

ditto with the suggestions above for specific food choices. i'll add to their suggestions all nut butters and nuts for healthy fats/protein. i think there are also grains that have high amounts of protein but you'll have to read up on that bcc i don't know names. other tips:

- read the circular at your local stores and stock up when your favorites go on sale
- get the "frequent buyer" cards at your supermarket bc they'll "reward" you with points/coupons/savings
- buy whey, protein bars, and other non-refridgerated items online (i find the prices are WAY lower than a brick and mortar store)
- travel the distance to cheaper stores. tofu is cheaper in chinatown for me and i go to several stores to get better prices on things
- read the circular. i know i'm repeating myself but you'd be amazed at how much you can save.

[BlackMagicWoman]

I just dont eat any meat. Concerning dairy: i try to choose soy milk over skim milk (though i hardly ever drink any milk at all !!); i like low fat vanilla yogurt; havent really tastes cottage cheese and greek yogurt ( taste any good ?! what do you do with it!? just eat it alone ?! ). I LOVE 'eggs' !! : Also i usually have egg beaters except for the rare ocasion, then i choose egg whites. I usually consume (garbanzo, refried, red kidney, black ) BEANS!! how do soybeans taste ?! I tasted Tofu pups (like 'hot dogs') & PROTEIN BARS (Pure protein or south beach diet )chocolate peanut butter were great !! Also love veggie burgers!! I usually don't have control when eating nuts so i try to avoid them! i was wondering about TVP (textured vegetable protein ) !? I also got some flaxseed !
thanks for all the great advice !!!

[BlackMagicWoman]

[QUOTE=TikiCabales;274696591] Whey Protein is going to give you the most bang for your buck. A serving size usually ranges from 24-27g of protein for most brands. ..QUOTE]

How many times a day (when)is it best to have whey protein ?! I want to lose fat ( like 10-15 lbs to reach 125 lbs) but while maintaining/build lean muscle mass and tone up !! which is the best whey ?! low carb/low sugar (jaja prefereably a great flavor!!)

[TikiCabales]

Personally, I'm strongly in favor of getting the bulk of ones protein from solid food sources so, I'd say 1-2 times a day at most (since you're not bulking).

There really isn't a best time to have a shake per se - it's all just a matter of personal convenience and how the rest of your diet is structured. Example, sometimes I have one immediately after weight training, sometimes for my last meal, or both. --- Someone might say, "always have a shake right after training." Well *imo* so long as you have a meal (or a shake) within an hour after training you'll be fine!

As for losing fat while building muscle - that will be mostly dependent on your "overall" diet, training, and genetics. There are some people that have a rather difficult time doing both simultaneously so, they will focus on one or the other. With that said, if you were to focus primarily on building your muscle mass - you will ultimately lower your bodyfat percentage.

The most popular whey is probably "Optimum Nutrition" - Double Chocolate.


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[MrLovrLovr]

Only time I would recommend you use your whey is at breakfast - in your oatmeal .. also add a few tblspn of your flaxmeal into that ..

And use it PWO ( post workout ) right when you are done comsume 20-25g and then eat within 1 hour after that ..

for protein meat , eggs , yogurt and beans are my main sources .. black beans and lentils mainly
if you need a protein to become a replacement for the lack of your eating meat .. get egg white protein powder in bulk .. AND/OR casein protein powder ..

what is jaja ? coffee ?java flavor ?

[indiglo9124]

Lentils