Protein food source: which do you use?
Discussion
Halb said:
There are quite a few complete proteins sources.
http://en.wikipedia.org/wiki/Complete_protein
Interestinghttp://en.wikipedia.org/wiki/Complete_protein
My typical day,
Breakfast - 3 egg omelette with ham
Snack - banana, peanut butter, whey shake with full fat milk
Lunch - large chicken breast with salad
Snack - peanut butter, mackerel, whey shake with full fat milk
Dinner - large chicken breast, steamed veg, rice
Supper - cottage cheese, oatcakes.
Breakfast - 3 egg omelette with ham
Snack - banana, peanut butter, whey shake with full fat milk
Lunch - large chicken breast with salad
Snack - peanut butter, mackerel, whey shake with full fat milk
Dinner - large chicken breast, steamed veg, rice
Supper - cottage cheese, oatcakes.
That was just an overview. I tend to mix things up for variety, an example day is below,
Bulk Diet
Protein Carbs Fat Kcals
Protein shake 40 5 4 200
4 weetabix with s/s milk 12 65 2 414
Almonds (12) 5 6 13 150
Pasta (50g uncooked) 6.5 35 1 160
Tuna tin 33 0 1 137
Banana 1 26 1 100
Rice (60g uncooked) 2 50 0 210
Turkey (200g) 60 0 3 270
Apple 0 20 0 80
Main meal
Meat (average) 50 0 25 400
Pots / pasta / rice (~100g) 10 65 3 200
veg 6 10 6 120
Dark choc (20g) 2 7 8 110
Protein shake 40 5 4 200
with milk 14 20 5 160
Total 281.5 314 76 2911
I dont tend to keep track of cost, would be too depressing.
But roughly, £60 for 5kg of decent protein, blend, which is about 100 servings, so about a months worth
Chicken previously supermarket which is about £10 per kilo, which would do 5 meals
Tuna £1 per can for decent stuff on special offers.
Turkey breast steaks are good, 1.5kg for 10 quid, or thigh mince is only 2qiid per 500g at supermarkets, sold out at moment, prpb due to xmas demamd...
So average day for just protein sources, about protein powder,2quid, tuna1 quid, chicken or turkey meal about 1 or 2 pounds, main mealprobably 2to 3pounds for meat, to approx 6 to 8 quid a day total. Varies loads, and often buy supermarkett stuff for convenience.
Thats to get variety in diet, if justbulk chicken and whey powder, you could probably do that for 4 to 5 quid a day.
Also have eggs at weekend,, minced beef onceor twice a week, and a rangeof crappy treats....
No interested in liquid egg whites, rather have whey or food, also risks, of salmonella fromsome suppliers...
Hope this helps...
Duncan
Bulk Diet
Protein Carbs Fat Kcals
Protein shake 40 5 4 200
4 weetabix with s/s milk 12 65 2 414
Almonds (12) 5 6 13 150
Pasta (50g uncooked) 6.5 35 1 160
Tuna tin 33 0 1 137
Banana 1 26 1 100
Rice (60g uncooked) 2 50 0 210
Turkey (200g) 60 0 3 270
Apple 0 20 0 80
Main meal
Meat (average) 50 0 25 400
Pots / pasta / rice (~100g) 10 65 3 200
veg 6 10 6 120
Dark choc (20g) 2 7 8 110
Protein shake 40 5 4 200
with milk 14 20 5 160
Total 281.5 314 76 2911
I dont tend to keep track of cost, would be too depressing.
But roughly, £60 for 5kg of decent protein, blend, which is about 100 servings, so about a months worth
Chicken previously supermarket which is about £10 per kilo, which would do 5 meals
Tuna £1 per can for decent stuff on special offers.
Turkey breast steaks are good, 1.5kg for 10 quid, or thigh mince is only 2qiid per 500g at supermarkets, sold out at moment, prpb due to xmas demamd...
So average day for just protein sources, about protein powder,2quid, tuna1 quid, chicken or turkey meal about 1 or 2 pounds, main mealprobably 2to 3pounds for meat, to approx 6 to 8 quid a day total. Varies loads, and often buy supermarkett stuff for convenience.
Thats to get variety in diet, if justbulk chicken and whey powder, you could probably do that for 4 to 5 quid a day.
Also have eggs at weekend,, minced beef onceor twice a week, and a rangeof crappy treats....
No interested in liquid egg whites, rather have whey or food, also risks, of salmonella fromsome suppliers...
Hope this helps...
Duncan
DSharp said:
Meant to mention, getting chickenbreasts fro m a butcher for £24for 5kg! So muchcheaperto bulk by from a butcher. This is what i do when not being lazy...
Only problem I have is I need a good 250+g of protein, 600+g of carbs to push my body for strong man comps. Just isn't cheap at allDSharp said:
Yep, no nice cheap way really. Id have a look for some turkey thigh mince, its super cheap!
Thats some carbs you are packing, whatweight class you competing in?
Im currently 133kg so open class. But thats from bad dieting sich as icelands food etc. Was a poor student when I started Thats some carbs you are packing, whatweight class you competing in?
The carbs were recommended at 800g by a bodybuilder/personal trainer!
didelydoo said:
smiffy180 said:
Only problem I have is I need a good 250+g of protein, 600+g of carbs to push my body for strong man comps. Just isn't cheap at all
Whey, milk, eggs & oats- cheap and easy!Edit: can't do maths
Edited by smiffy180 on Saturday 5th January 19:51
GBDG said:
One cheap source of protein is discounted roast chickens at supermarkets. My local mozzers reduces a whole chicken to £1.80 at the end of the day. I'd suspect you could get at least 400g of lean meat plus 200g of brown meat off one.
I read you get 1/3 per kg of chicken in meat if you're lucky! Making it more expensive that way. Why don't you be my test subject SignalGruen said:
£3.33 per/kg doesn't sound particulary cheap - Makro do them for £2.69 per/kg and can be had for less than that when the offers are on. I used liquid egg whites almost exclusively as a protein source when dieting - easy to eat and cook.
Don't have a makro card "/Although the OH of self employed so we'll make some bullst up and see if I can get one! £3.50ish with delivery. Can't find them any cheaper
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