Cheap protein advice needed

shakytoad

Inactive
Ok, I have to get serious about protein stores. ... NOW :shkr:

I have very little money to play with. In a SHTF scenario it's me and my 3 children. I"ve been buying extra cans of sardines whenever I hit the store. I do have some grain put by.

Anyone else have ideas for cheap protein?

Were I to buy freeze-dried meat, what to get? I do not have the funds for fancy meals. Just the meat would do. It seems very expensive.

Thank you very much.
 

Trek

Inactive
TVP (meat substitute)

and of course, don't forget Beans

Beans and Legumes
Beans and Legumes
These nutritious nuggets are packed with phytochemicals; fat-free, high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals.
Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar. Beans also play an important role in weight management by filling you up with lots of bulk and few calories.
Think beans when making salads, soups, stews, or dips.
 

Chartreuse

Yellow Solar Sun
shakytoad said:
Ok, I have to get serious about protein stores. ... NOW :shkr:

I have very little money to play with. In a SHTF scenario it's me and my 3 children. I"ve been buying extra cans of sardines whenever I hit the store. I do have some grain put by.

Anyone else have ideas for cheap protein?

Were I to buy freeze-dried meat, what to get? I do not have the funds for fancy meals. Just the meat would do. It seems very expensive.

Thank you very much.

I don't know about freeze-dried meat. I would recommend tuna, peanuts, whole wheat pasta.

Also, if you have a food dehydrator, you can make jerky out of ground beef, which is generally not too expensive. There's a gadget you can get at Bi-Mart (probably other places too), that comes with seasonings and a little "gun" that shoots out strips of ground beef to dry (although, obviously, you could hand-form them as well). I have not tried this myself; I've only made jerky thus far from whole cuts of beef, but I plan to try it with ground beef. I think it would be a good way to boost stores of protein.
 

ceeblue

Inactive
Beans, peanut butter, dried milk, wheat germ.

You can live on it. I did, anyway, when I had a bad year once and couldn't eat meat or drink milk. No fruit or cheese either, and couldn't stand eggs. Ate the beans from the can and made a sandwich out of the other stuff. Just those sandwiches. Many days all I had was a couple of those sandwiches, and I was working my little butt off making over 200 percent on piece rate.
 

LilRose8

Veteran Member
I like those 3 oz tinfoil packs of tuna......and I have plenty of TVP. And those small canned hams from the grocery section of the pharmacy. Dried eggs. And yes beans.
 

FollowTruth

Phantom Lurker
Don't forget my favorite - Refried Beans. They are a great, inexpensive protein and so versatile. You can make burritos, tacos and tostadas with them. Add spices and they make a healthful and tasty dip for chips and some veggies.

They can also be used to make a hearty and comforting soup; just empty RB into a soup pot, add water, diced onions, cooked rice (if you want), salsa and salt to taste. Top with crushed corn chips and/or shredded cheese. Easy-peasy-lemon-squeezey! Tastes good, too.

I also like spicey bean sandwiches.

I just paid 59 cents a pound for black beans and 59 cents a pound for lentils.

I vote for more BEANS! :groucho:

Until later...
FT
 

ceeblue

Inactive
Cheap protein? How could I forget? Living four blocks from a river full of fish.

I'm a wimp and only fish when it's over 50 degrees out there. mm, walleye.
 

Christian for Israel

Knight of Jerusalem
peanut butter. also, look into whey based protein drink mixes at the local health food store. body builders use them to put on muscle mass. we keep a few packs in our BOB's.
 

mcchrystal

Inactive
If you want cheap protein, just about the most nutrient-dense source
of protein is good old canned tuna. It's got plenty of Omega 3 fatty
acids, so it's good for your heart.

I can often find it here in Reno for less than 50 cents a can, so having
one year's worth is extremely affordable.

One can of tuna contains darn-near 100% of adults' protein needs,
I think about 60 grams' worth, and if kept in a cool, dry place, should be
good for at *least* a couple of years.
 

mcchrystal

Inactive
ceeblue said:
mm, walleye.

There is no finer fish known to me than fresh walleye.

If anyone finds a more delicious fish, I'd like to know.

That's about the only thing I miss about living in Minnesota.

--Steve in Reno
 

Robin Hood

Veteran Member
If you have small kids you should be careful of the tuna as it has more mercury in it than other types of fish. very unfortunate about that as it is so great a food in so many ways. One can per week is what I remember hearing as suggested for consumption. If you are pregnant they say no tuna at all during the pregnancy.

rh
 

Bubba Zanetti

Inactive
If you have land, you can raise egg layers.

I eat 4 hard boiled egg whites (I discard the yoke) every morning. Pure protein.

If you raise the chickens on table scraps, it's basically free food.
 

SmokeyBear

"Need to Know"
LilRose said:
"Life should NOT be a journey to the grave with the intention of arriving
safely in an attractive and well preserved body, but rather to skid in
sideways, chocolate in one hand, martini in the other, body thoroughly used up,
totally worn out and screaming "WOO HOO ! WHAT A RIDE!"

LMAO! I like that alot.
 

FollowTruth

Phantom Lurker
SmokeyBear said:
Umm, sounds good. How do you make them?
Basically the spicey bean sandwich is made using cold chili beans on bread that's spread with mayo. Nothing glamorous but mmmm I really like them a lot.

Now, if you need a recipe for spicey chili beans I'm afraid you're out of luck asking me...I'm one of those cooks that uses a 'pinch of this' and a 'dash of that' when I cook. My results are tasty but not something I can easily tell you how to do.

A common reply to complements for a meal in our home is, "You'd better enjoy it because you'll probably never have it again." :D

Until later...
FT
 

Onebyone

Inactive
For years we were on an extremely strict budget some weeks only had $12. for groceries and some weeks nothing.

I had a child and myself to feed on the budget. We ate eggs cooked all kinds of ways. Biscuits and biscuits with cheese. Cheese. Canned evaporated milk is about 55 cent per can. Get one for each person each day and you will have a good source of protein. I would buy one chicken a week when I had larger amounts to spend that week. It would last us all week. Bake it and eat some first day, next day have some more of it cooked in a different way and by the end of the week it was down to picking the pieces off the bones and making chicken and dumplings which I added a whole can of evaporated milk or chicken noodle soup which I also added a whole can of milk and a beat up egg.

Dried beans can be soup like or fried in bean patties which are good for kids to take to lunch the next day as they don't have to stay cold in the morning. Just make sure you eat other things and don't just eat beans or you will be hurting.

Peanut butter, even peanut butter cookies are something different yet they have protein. When you are not eating meat each day you have to really count up the grams of protein you are getting.

When we first moved into our apt from the house where we had lived at the house we had chickens eggs and garden, at the apt. it was difficult to make the money stretch and I got protein deprived thus developed a health problem of edema which was caused due to not having enough protein in my diet. I finally found the solution in the dried beans, the peanut butter, eggs, cheese and canned milk and with vitimins corrected the problem but you have to eat so much of them it is difficult to get the protein in so the milk helps.

Wanted to add one other thing. Sometimes we would get tired of bland food which beans and eggs are. Those times I would make cornbread and biscuit stuffing except we would eat it like mush. I would add herbs to it and red pepper and butter to enhance the flavor so we would feel like we were getting a treat. BTW, I would add beaten eggs to the hot water with the herbs and butter so there would be even more protein.
 

Charlie

Membership Revoked
Get a .22 and a couple of bricks of ammo. You can safely eat anything with hair on it except for the liver of a polar bear (they are toxic).
 

Kimber

Membership Revoked
This will sound strange and stupid, but . . . .

If pure protein is your goal, go with 5-10 pound tubs of whey protein powder. Most health food stores have them, but they are cheaper over the internet. As an aside, a scoop or two of it, a couple tablespoons of olive oil, some water, and a blender (electric or hand cranked).

Attached below is a photo of one I've used and like.

Edited: As for the price, yes it's more expensive than peanut butter. However, I've found that after I run the math (including the oil), it's a very cheap protein meal.

David
 

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A.T.Hagan

Inactive
In terms of grams of protein per ounce for the least amount of money I'd look at legumes, dry milk, dry eggs, peanut butter, tuna, and the protein powder that Kimber mentions.

Most especially if you have small children stock a variety of protein foods, fats to go with them, and plenty of sugar. Young children cannot easily consume large quantities of bulky foods to get the necessary proteins and fats they need. And if they don't like those foods to begin with, well....

.....Alan.
 

FREEBIRD

Has No Life - Lives on TB
You didn't say how old your kids are but get something they will eat! I'm not too sure kids would go for the whey powder-type of stuff, but there are many good suggestions on this thread. I also second the "hillbilly housewife" link given above.
 

SmokeyBear

"Need to Know"
FollowTruth said:
Basically the spicey bean sandwich is made using cold chili beans on bread that's spread with mayo. Nothing glamorous but mmmm I really like them a lot.

Now, if you need a recipe for spicey chili beans I'm afraid you're out of luck asking me...I'm one of those cooks that uses a 'pinch of this' and a 'dash of that' when I cook. My results are tasty but not something I can easily tell you how to do.

A common reply to complements for a meal in our home is, "You'd better enjoy it because you'll probably never have it again." :D

Until later...
FT


LOL. Thanks.
 

Walrus Whisperer

Hope in chains...
DONT forget the oils/fats. Too much lean type protein and you will starve to death.

Something I saw long ago was a morman list for absolute minimum for one person for one year. It said 4 gallons of cooking oil. (among other things that I have forgotten)

Dont forget to get some comfort food also-any kind of hard candy can provide some energy and be a great comfort when times are hard Especially for kidlets. Halloween is a good time to get them but valentines and easter are coming so look for them then, too. Store the packages in a bucket and you're good to go.

Spam. Tastes good, has lots fat/salt and protein. can eat it cold. reasonably cheap.
same thing with salmon, other canned fish, lots protein, differant kind of fats and some salt. can get at sales very cheap. Sardines are okay, too but some people cant eat too much of them. (i get migraines from them)

dont forget things like dried soups and fruits. easily storable. Also get gravy packets-they can help make something tasty and differant when the diet is all the same-A limited diet will cause food fatigue (where you just cant eat anymore of the item you've been eating for weeks even if you're starving)

get several bottles of vitamin/minerals and vit c.

Freeze anything that has grain products in it for at least 2 or 3 days at below zero, take out and allow the package to come to room temp and then you can store it. Kills the bug eggs in it.

Watch out for making jerky from ground beef-it has a lot of fat in it and it will go rancid-better to make it from unground meat. cut as much of the fat off that you can, its done when you can stab somebody with it. then when you want to use it grind it up in a yard sale grinder or a grater and make yourself some soup-this is very lean so you need oil/fat with it but for emergency rations it will do for a short time. The jerky(blech) sold in the packages today is loaded with chemicals and sugar and I dont know what all-it is not suitable for storing....

Dont forget salt-especially in a hot climate. you must have it to live if you have to be working in the heat.

I was wondering about those huge cansof whey protein I've seen in the health food stores-I might get a couple next time I go.
 
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Synap

Deceased
Dried egg white

Powdered Egg Whites are a convenient way to use egg whites without the hassle and mess of separating the yolk from the whites. Our dried egg whites contain sodium lauryl sulfate in minute quantities as an emulsifier and a thickener to help build volume and to stabilize the foam when beating or whipping the end product. The dried egg whites are simply blended with water to produce liquid egg whites. Because of the pasteurization process, the beating time necessary for meringues may be 3 to 5 times longer than the beating time for unpasteurized egg whites. 1 pound of powdered egg whites, when added to water, yields 8 pounds of liquid egg whites. 1 pound of liquid egg whites is equal to 17 large egg whites. In addition to convenience, powdered egg whites offer a very long shelf life (over a year under ideal conditions) and do not require refrigeration. One 2.25 pound can of Honeyville Powdered Egg Whites is equivalent to 309 Large Fresh Egg Whites. It's hard to beat the value of the Powdered, Dried Egg White.
http://www.store.honeyvillegrain.com/index.asp?PageAction=Custom&ID=2

Doesn't need to be cooked or refigerated, so can be added to any other food hot or cold to add protien w/o changing their taste remarkably. More or less the equivelent of 300 eggs for approx $13. 1 tablespoon = 11.5 grams of protein...just about the protein amount in a McD burger..or 1 cup of navy beans...or 2 whole eggs.

Good site with % of protein in various foods
http://www.annecollins.com/protein-diet.htm
 
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Rams82

Inactive
Jack Mackerel... It is just as good if not better than tuna as far as protein and is usually alot cheaper. It doesn't taste too bad either.
 

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John H

Inactive
Oatmeal for breakfast can help bring up your protein level for the day. Skim milk powder 'milk' will raise it further. It's inexpensive, easy to make and easy to store for long periods.

Kraft dinner with a can of tuna mixed in is a good combo. Sprinkle some extra powdered cheese on top to raise the protein even higher.

Also Kraft dinner along with spam fried with a little syrup is also inexpensive.

I just did a sort of foods in my diet program for protein and found that Jell-O has a remarkably high level of protein. Approximately 1/2 days protein requirement in an ounce of Jell-O powder. Very interesting, I'll have to add that to my preps.

A very good prep item is a soft cover food nutrients book, one that lists proteins, fats and carbs. Although the Atkin's folks would disagree on the carbs, to stay healthy, a 165-170 pound man needs a long term daily minimum of

55 - 60 grams of protein
45-50 grams of fat
100 -130 grams of carbs (less than 100 reduces brain performance)

Women's levels may be somewhat less.

If you're heavier, think of it as a diet. :)

If you are restricting calories to these levels for long periods of time, you also should take an ordinary multivitamin / mineral capsule.

John H
 
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Trek

Inactive
Bubba Zanetti said:
If you have land, you can raise egg layers.

I eat 4 hard boiled egg whites (I discard the yoke) every morning. Pure protein.

If you raise the chickens on table scraps, it's basically free food.

I couldn't believe this because my mother always made me eat the yolk saying that was where all the nutrition is. Can't wait to tell her she's wrong! Finally... got one up on her! :lol:

source: http://www.enc-online.org/pdf/FactSheets/Egg Protein.pdf
Protein content of egg white=3.6g, protein content of egg
yolk=2.7g
 

Mushroom

Opinionated Granny
You can get small 5 oz cans of chicken, turkey, or ham from Armor at most grocery stores. I like to add milk soaked crackers or bread crumbs, minced onions, an egg, and enough moisture from the meat can to make a nice patty. I shape them into 2 large or 4 smaller ones and fry till crisp. That is plenty of protein for one meal for 3 or 4 people and kids like the different flavored 'hamburgers'.

Another thing you can get at the grocery store is corned beef and roast beef in cans. They are both well enough endowed with fats that you don't need to worry about going short. They can be used in many different recipes. I also find jars of German sausages that would be really good cut into pennies and mixed into macaroni and cheese, or pork and beans to give more taste relief to weary appetites. Vienna sausages could be used that way as well, but I don't like them quite as well.

The point is that if you look in your grocery store in the canned meat and fish sections, you will find lots of options. Eggs and milk creations will fill in the gaps where meat isn't used. think sweet potato custard or tapioca. If you put your mind to it, you can come up with many variations to fill in the protein gaps. What about foraging for nuts? The possibilities are endless. Set your imagination in motion and write down your ideas. You might surprise yourself.

Mushroom
 

Dean Miller

Archaic Member
Trek said:
I couldn't believe this because my mother always made me eat the yolk saying that was where all the nutrition is. Can't wait to tell her she's wrong! Finally... got one up on her! :lol:

Tell her, and she might show you the error of your ways. :)

The whole egg is what's best (unless you're making meringue or souffles). The yoke has the fat (needed more than the protein) and most of the minerals.
 

Walrus Whisperer

Hope in chains...
And dont forget canned hams! Goes with beans! :D
I cant find them in grocery stores here but Osco runs them on sale for very cheap every few weeks. Only need a few and you'll have a great stash!
 

Up and Away

Inactive
Did anyone mention having some protein bars on hand?
Also, canned chicken.
Tuna and peanut butter, canned beans of several kinds are great like others have said already.
 

rhino8

Membership Revoked
Don't forget a pressure cooker (esp in high altitudes)

If you are going to store beens for protien....

Get a pressure cooker.

Reason being is you can cook the beens to a palatable and digestible form in about 15 minutes compared to several hours.

Even if you happen to cook over a fire......it's best to be able to cook quick to save energy.

Also you might want to do some research on some beans.......there is a white bean (norther bean ?) that has an enzyme in it that disables the use of carbohydrates........something you don't want to do in a SHTF scenario. This may be true of other types of beans so be careful.

Also if you are going the bean route for extra protien, you should pack away some multispectral enzymes as well as maybe some BEANO (TM) to help with gas and bloating issues.........having had serious gas from beans myself......you expend alot of digestive energy as well as it wears you down passing gas all day long.

I can't emphasize the multispectral enzymes enough........as they aid in digestion and the assimilazation of calories and nutrition. (old folks need this more than younger folks).

Another thing to have on hand (esp for older folks) is Betain HCL.......which is a solid pill form of Hydrochloric Acid which is necessary in digesting food.......a caplet or two of this with stored foods will help keep the elderly and the young healthier......although people under 25 probably won't need it.
 

FollowTruth

Phantom Lurker
Do you shop Big Lots? I see there are about 16 of them in Wisconsin. If your stores follow the same protocol as the stores here then the best time to shop is about 9:00am Saturday morning when they open. All the stores in my area re-stock Friday night after the store closes. Ask when your stores re-stock their shelves and then shop early the following day.

Here are some of our favorites:

Bumble Bee Sardines (in water, oil, mustard, or chili sauce) @ .49/ea
Jack Mackeral large can @ .89/ea

There are numerous other items at resonable prices which would allow you more variety in your menu.

Until later...
FT
 

snaffle

Inactive
Proteins are made up of amino acids; a "complete" protein is one which contains all the amino acids needed by the human body. Meats and fish are complete proteins, but they can be expensive unless you are able to grow or harvest them yourself. Freeze-dried meats, as you mentioned, are particularly pricey.

It's probably too late in the season for this, but if you have freezer space you could try putting up a notice at your local custom butcher shop that you would like to buy "freezer cleanout" from someone who needs to empty their freezer of last year's deer meat to make room for this year's deer. We made it through two particularly difficult winters that way - one person even gave us all his old deer meat for free. It had been well-wrapped and deep-frozen and was some of the best deer meat we ever tasted. If you find an inexpensive source of meat and don't have a freezer, you might consider canning it or making homemade jerky.

Fortunately, meat isn't the only way to get complete protein in your diet.

Read up on complimentary proteins ( two or more incomplete proteins which, when consumed within several hours of each other, will undergo recombination of their respective amino acids to provide the body with the equivalent of a complete protein).
To get this complete protein equivalent, just combine certain plant foods as follows -

Select a food from the "Bread, Cereals and Grains" Group below and combine it with a food from the "Legumes" Group or the "Nuts & Seeds" Group :

Breads, Cereals, Grains Group
Includes breads, crackers, pasta, flour, rice, oats, wheat, corn, barley, other whole grains, etc.

Legumes Group
Includes all beans, bean sprouts, peas, lentils (stay away from a soybean-based diet, however, as there is evidence that hormonal imbalances and other health problems may result).

Nuts & Seeds Group
Peanuts, cashews, walnuts, pecans, hickory nuts, etc., sunflower seeds, pumpkin seeds, sesame seeds, etc. (#10 cans of peanuts are about $6 at places like Sam's).

One example of a complementary protein meal that most kids like is your classic peanut butter sandwich, or peanut butter on crackers. (A breakfast favorite at our house is peanut butter on buttered whole wheat toast).

Other common examples:
Beans & cornbread (or biscuits, frybread, etc)
Beans & Rice
Bean Soup or Split Pea Soup & Crackers
Bean sandwiches (as described by FollowTruth, or just spread canned, condensed "bean with bacon" soup on some bread)
Macaroni & Cheese, Cheese Lasagna, Chili Mac
Hoppin' John (Blackeyed peas and Rice)
Tortillas w/refried beans (top with cheese)
Granola with yogurt or milk
Rice Pudding
Some Trail Mixes

Don't forget to stock up on seasoning for your bean dishes. For a low-cost bean seasoning, try purchasing cheap "bacon ends" at your grocery store or butcher shop. Freeze the bacon in small meal-sized batches - allow approximately a quarter pound of bacon per Lb of dry beans. Ham hocks are even better, of course, but since they contain more meat they're more pricey.

For a cheap complementary protein/energy snack, let the kids mix up a batch of "Power Balls" The ingredients are fairly inexpensive and easily stored.
Blend the following ingredients and shape into balls slightly smaller than a golf ball:
1/2 c honey or molasses
1/2 c peanut butter
1 c dry milk, non-instant preferred
1/2 to 1 cup raisins
Roll the balls in powdered sugar or hulled sesame seeds to keep them from sticking together. Store in refrigerator.
 

ferret

Membership Revoked
shakytoad said:
Anyone else have ideas for cheap protein?

Were I to buy freeze-dried meat, what to get? I do not have the funds for fancy meals. Just the meat would do. It seems very expensive.

I have very, very little freeze-dried meat because it is expensive and I don't normally use it (I store what I eat). Also, once you open the container of freeze-dried meat, I've read you are supposed to refrigerate it and use within 2 weeks. That's not very prepper friendly. :ld:

One of my favorite sources of protein is soy products, specifically tofu and edamame. Edamame is fun to eat and very delicious! I put tofu in things where it can absorb the flavor such as miso soup (really soups of all kinds!) and stir fry. You can make tofu at home so you just need to store soy beans. Another inexpensive source would be TVP. You can buy it in lots of different flavors and sizes.

Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

I would highly recommend that you get a book like "Hope's Edge: The Next Diet for a Small Planet" for some ideas for vegetarian meals. You could get your protein from non-animal sources for at least some of your meals and save money.
http://www.mypyramid.gov/tips_resources/vegetarian_diets.html

If you want meat sources, tuna is my favorite. I believe if you avoid the white tuna (the expensive stuff), you will ingest less mercury. My grocery store sells bulk foods including cheese powder, dried milk (lots of ways to add protein with this including puddings!), and nuts of all varieties. I think all of these would be cheaper and better for storage than freeze-dried meats.

BTW, here's a link to a site with recipes that are healthy for you: http://www.whfoods.com/recipestoc.php
 
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