Budget-Friendly Protein Sources

Here's the first post in our Clean Eating on a Budget "series"! We are SO EXCITED to bring our money saving tips to you! (P.S. If you still haven't started our 12 Month Money Challenge, you have time to join!) We all know protein can be one of the most expensive components of clean eating.  And with so many options to choose from, how do we know which protein source gets us the most "bang for the buck"?  Or should I say "pump for the penny"? ;-)

When comparing the cost of protein sources, it's easier to compare meats based on actual cost per pound (beef vs. chicken or turkey vs. bison), but it gets very confusing when you start adding in other options like fish, dairy, eggs, peanut butter and so on.  So, what we've done is analyzed the cost per 20 grams of protein for individual sources.  Why compare the cost per 20 grams, you ask?  Well, 20 grams should be an average serving size of protein of an active individual.  A chicken breast will have about 20 grams of protein and a cup of Greek yogurt has about 20 grams as well.  So, check out the chart below to see how your favorite protein source stacks up.

There are a few things to consider when looking at this chart...first of all, finding budget-friendly vegan sources isn't all that hard, but it does come with a nutritional cost.  In order to get a decent amount of protein, you have to consume well beyond the recommended serving size and consume additional calories from either fat (additional 15 grams of fat for peanut butter) or carbohydrates.  So, while dry red lentils seem to be the most budget-friendly vegan protein, it probably makes more sense to consume the raw shelled hemp seeds due to the balanced amount of fat, carbs (mostly fiber) and, not to mention, it's a perfect protein.  Hemp seeds also provide an excellent source of Omega-3 fatty acids and GLA (gamma linolenic acid).  Read more about all the excellent benefits of hemp seeds here.

Our favorite sources of proteins are organic eggs (the whole egg, don't worry about the cholesterol unless your LDL is already high), liquid egg whites (we use them in protein shakes, oats or cooked with veggies), and canned, wild-caught albacore tuna.  Tuna is a great option, because it's somewhat affordable ($1.84 per 20 grams) and it provides a TON of Omega-3s, it's loaded with selenium and provides a great amount of B vitamins (B3, B6 and B12).  One interesting thing to note is that our Costco has the brand tuna we buy (Wild Planet) which costs 50% more on amazon ($4.60 per can) and at least 100% more at our local grocery stores ($6.00 per can) than it does at our local Costco ($3.00 per can).  

All protein sources listed in the chart are of very high quality and are similar to what we would purchase on a regular basis (except salmon).  This chart is meant to show the extremes in costs per servings between types of proteins.

We hope this chart helps guide your decision-making when it comes to filling your pantry (or fridge) with budget-friendly protein sources!

-Scott

Eating Healthy (and saving money!) While Traveling

Eating Healthy While Traveling

We travel a lot (at least in our eyes). Scott normally has to take 3-4 work trips per year (I usually go on some of them), we take a two week hiking trip in the fall, and usually go somewhere over his winter break. When we are home we often take day or weekend trips to the mountains to hike so we’ve learned some tips and tricks to help us stay healthy but still enjoy our time away. 

We don’t let vacation turn into a “free for all” because we know that we won’t feel well if we do that but we also aren’t very strict either. Remember those posts about balance (here and here)? This is a lifestyle for us so we know that we can indulge as much or as little as we want and either way we will still be okay. The most important thing is that quickly after we return home we get right back into our routines. It’s a lifestyle - not a diet - and living this lifestyle (eating clean and working out) allows us to continue to do the things that we love.

I hate wasting anything, especially food, so I actually pack up and take any food we have in the fridge that will go bad while we are gone. We normally eat this at the airport before boarding or on the plane. Not only will these tips save you money but they will also allow you to save your treats for things that you really want once you arrive at your destination.

Also see this post on Clean Food to Pack for the Airport and this post on Clean Road Trip Food.

How to Eat Healthy + Save Money While Traveling

PACKING:

Although we normally go grocery shopping once we get to where we are going I always pack snacks for the road. Along with bringing any food that will spoil while we are gone I bring the following:

• Protein Bars (some of our favorite include Kind bars and Rise bars)
• Protein Powder (our preferred is TLS Whey Protein Powder)
• Rice Cakes
• Nuts (usually cashews or almonds)
• Supplements (Daily Essentials Vitamins packets, Digestive Enzymes Packets, Awake Energy Shots, etc)
• Blender Bottle (for protein shakes and Isotonix vitamins in the morning)

AT THE HOTEL:

We ALWAYS get a room that has a mini refrigerator. Most of the time this comes at no extra cost but even if they do charge you it’s less expensive than eating out every single meal. Use the refrigerator to store the food you brought from home, leftovers, or food from when you go grocery shopping. We always eat breakfast at the hotel in order to save money. If we have a kitchen we make eggs, if we don't have a kitchen we will drink a protein shake and make oats (like we did in the picture above from NYC).

IN THE CAR/AT THE AIRPORT:

Walking through the airport, you will see many different choices available. Although the pastries and pizzas look good if you look a little further down you can likely find a salad, fruit cup, protein bar, etc. Why eat airport pizza when you can have quality pizza once you reach your destination?

If you are on an airline that still offer free snacks, skip them. Have you ever looked at the ingredient label on those snacks? They aren't just "peanuts" and the 100 calorie pack of cookies will just make you more hungry! You packed food to bring so just snack on something you packed if you are hungry.

I’ve combined car and airport snacks because it’s really the same techniques we use with each - skip the drive-thru and pack your own snacks!

There are always health(ier) choices. Instead of wasting your "treats" on mediocre food from a drive-thru or airport, be prepared and save your treats for when you reach your destination.

We plan on posting more money saving tips soon on 40isthenew65.com so be sure to subscribe!

Eating Clean at Costco {Shopping List}

We get a lot of questions about where we shop, how much money we spend, etc. We are going to do a series of posts on "Eating Healthy on a Budget" but wanted to go ahead and share our updated weekly Costco shopping list (we've shared a Costco list before but it has been a few years since we updated it!).

UPDATE: Here's our first post in the series: How to eat healthy on a budget!

Below are the items we typically purchase from Costco on a weekly basis. We also pick up some smaller items at Publix or Whole Foods Market. We spend around $80-$110 weekly at Costco for the two of us (Scott eats A LOT!).

I've listed the item, price, and the recipes that we typically use the item for. You can find all of our recipes on listed by meal on the website. Follow us on Pinterest so you don't miss a recipe! Also, join our FREE Healthy Living Challenge for more shopping and food prep tips and tricks!

Keep in mind that these are the prices at our local Costco in GA. The availability and pricing will vary.

You are a Costco lover too?! Check out our additional Costco related content:

• How to Throw a Party on a Budget - Costco Food Ideas
• Healthy Kid-Friendly Snacks from Costco {Refrigerated}
• Healthy Kid-Friendly Snacks from Costco {Shelf-Stable}
• How to Order a Cake from Costco
• How to Order a Party Platter from Costco
• How to Order a Pie from Costco

>>>> Looking for a printable version of this shopping list? Click here to print!
* You will be asked for your email address and then directed to the printable shopping list.

EATING CLEAN AT COSTCO {SHOPPING LIST}

Organic Eggs (two dozen and we normally buy two cartons) $6.99

• Boiled eggs (how to boil eggs in the oven & how to boil eggs in the Instant Pot)
• Scrambled eggs (how to make perfect scrambled eggs)
• Baking

Liquid Egg Whites (6 cartons) $7.99

• Added to all of our shakes
• Used in baking (homemade protein bars, etc)

Organic Chicken Breasts $21.08 ($5.99 per pound)

• Boiled Chicken
• Clean Chicken Salad
• Used in any of our chicken recipes (many of these are listed on our "main dish" page)

Lemons $6.59

• Juice
• Refreshing Apple Cider Vinegar (ACV) Detox Drink

Tomatoes $7.79

• Juice
• Salsa Chicken

Fage 0% Total Greek Yogurt $6.49

• Clean Chicken Salad
• Four Ingredient Protein Pudding

Avocados (6) $6.99

• Chocolate Avocado Pudding
• Blueberry Avocado Protein Smoothie

Frozen Organic Blueberries $11.79

• Blueberry Burst Pancakes
• Blueberry Crisp Oatmeal Bake
• Blueberry Avocado Protein Smoothie

Asparagus $5.99

• Balsamic Garlic Asparagus

Other items typically purchased at Costco:

• Almond/Peanut Butter
• Wild Caught Mahi Mahi
• Frozen Organic Strawberries
• Brown Rice
• Quinoa (how to make quinoa in the Instant Pot)

I hope this helps make your shopping easier! We also have a Getting Started and Food Prep eBook if you would like to learn more!

- Whitney