Applying Protein Per Dollar – Easy And Affordable Ways To Lose Weight And Build Muscle

Item	Before Tax Price	Calories Per Dollar	Protein Per Dollar	Cost If Eaten All Year	Calories	Protein
Flour	$1.68	4,464	134	$163.52	7500	3
Lentils	$1.12	929	116	$786.15	1040	10
White Bread	$0.78	3,333	103	$219.00	2600	4
Pinto Beans (10lbs)	$9.12	1,026	80	$711.28	9360	7
Turkey Thanksgiving Sale	$1.08	407	78	$1,791.82	440	21
Plain Oats	$7.89	2,148	72	$339.81	16950	5
Eggs (Costco)	$3.59	802	70	$909.97	2880	7
Angel Hair	$1.00	1,600	56	$456.25	1600	7
White Pasta	$1.00	1,600	56	$456.25	1600	7
0.5% Milk	$2.29	699	56	$1,044.81	1600	8
Peanut Butter	$10.99	1,487	55	$490.99	16340	7
Bread Crumbs	$1.08	1,556	52	$469.29	1680	4
Chicken	$2.09	239	50	$3,057.52	499	104.7
Whole Milk	$2.59	902	49	$809.38	2336	8
Whole Wheat Pasta	$1.00	1,470	49	$496.60	1470	7
Dry 15 Bean Soup	$2.64	727	48	$1,003.75	1920	8
Mackerel (canned)	$1.38	348	48	$2,098.75	480	11
Rice	$6.53	2,320	46	$314.65	15150	3
Pork Sirloin Tip Roast	$1.99	203	45	$3,591.66	404.4642857	22
Cytosport	$45.99	228	44	$3,197.40	10500	27
Eggs (Walmart)	$2.48	566	44	$1,289.46	1404	6
Ramen	$2.34	1,949	41	$374.61	4560	4
Pearled Barley	$0.98	1,429	41	$511.00	1400	4
Whole Wheat Bread	$1.48	946	41	$771.71	1400	3
Kidney Beans Canned	$0.68	515	36	$1,418.29	350	7
Tilapia	$6.98	167	34	$4,368.69	1166.344828	23
Bagels	$1.48	851	32	$857.46	1260	8
Muscle Milk	$26.99	289	31	$2,525.99	7800	16
Kraft Mac And Cheese	$1.00	780	30	$935.90	780	10
Pollock	$5.98	140	30	$5,224.36	835.5854922	38
Instant Rice	$2.44	1,148	29	$636.14	2800	5
88/12 Ground Beef	$3.19	264	28	$2,766.14	841.8584071	22
Goldfish Crackers	$7.99	964	28	$757.49	7700	4
Frozen Pizza	$2.50	576	27	$1,267.36	1440	17
Velveeta Slices	$2.78	302	26	$2,415.95	840	3
Albacore Canned Tuna	$14.89	113	26	$6,470.06	1680	16
Frozen Peas	$1.98	354	25	$2,064.86	700	5
Quinoa	$9.99	673	25	$1,085.22	6720	6
Cottage Cheese(4% fat)	$2.64	250	25	$2,920.00	660	11
Cheez-its	$5.49	1,230	25	$593.73	6750	3
Great Value Italian Sausage	$2.58	407	23	$1,793.71	1050	12
Canned Chicken	$0.98	115	23	$6,359.11	112.5	9
Frozen Breakfast Sausages	$3.98	588	23	$1,241.62	2340	7
72/27 Ground Beef	$12.70	439	21	$1,661.08	5581.324219	17
Egg Whites (carton)	$2.36	106	21	$6,891.20	250	5
Little Caesar’s 5 Dollar Pizza	$5.30	423	21	$1,727.23	2240	112
Flour Large Taco Shells	$2.38	882	21	$827.33	2100	5
Hamburger Buns	$1.18	610	20	$1,196.39	720	3
Velveeta Mac and Cheese	$1.98	545	20	$1,338.33	1080	13
Instant Oatmeal	$1.68	762	19	$958.13	1280	4
Great Value Ravioli	$0.75	587	19	$1,244.32	440	7
Frozen Burrito	$0.44	614	18	$1,189.63	270	8
McDouble	$1.30	300	18	$2,433.33	390	23
Chipotle	$3.30	248	17	$2,937.80	820	56.5
Greek Yogurt	$3.48	161	16	$4,536.43	560	14
Evaporated Milk	$0.64	313	16	$2,336.00	200	2
Beef Jerky	$14.99	96	16	$7,599.10	1440	13
Applebee’s Boneless BBQ Wings	$5.18	170	15	$4,292.90	880	79
Raisin Bread	$2.59	452	15	$1,615.98	1170	3
Sausage McMuffin	$1.00	370	15	$1,972.97	370	15
Taco Bell Beefy 5	$1.30	400	15	$1,825.00	520	19
Salmon	$1.42	85	14	$8,638.33	120	10
Pasta Sides	$1.30	508	14	$1,437.88	660	9
Sliced Turkey Breast(Jeanie O)	$5.98	78	14	$9,353.21	466.7272727	6
Cliff Bar	$18.45	319	14	$2,290.56	5880	10.5
Bagel Bites	$9.99	360	13	$2,025.75	3600	7
Great Value Waffles	$3.97	544	12	$1,341.71	2160	4
Hamburger Helper	$1.25	600	12	$1,216.67	750	3
Quinoa	$9.48	287	12	$2,544.26	2720	7
Lunchable	$1.06	236	11	$3,095.20	250	12
Sour Cream	$2.08	387	11	$1,886.21	805	1
Crisp Rice	$2.74	712	11	$1,025.74	1950	2
Large Tomato Sauce Canned	$1.24	210	10	$3,481.54	260	1
Ego Waffles	$4.58	498	10	$1,466.40	2280	4
Organic Tomato Paste	$5.99	311	10	$2,350.91	1860	1
Bacon	$5.48	179	10	$4,082.04	980	8
Costco Broccoli Cheddar Soup	$7.49	256	10	$2,847.76	1920	9
Speedway Maple Sausage Biscuit	$1.05	276	10	$2,641.59	290	10
Hershey’s Kisses	$8.98	624	9	$1,170.61	5600	3
Great Value Southern Hash	$2.00	315	9	$2,317.46	630	2
Cream Cheese	$1.98	404	8	$1,806.75	800	2
Nutrigrain	$12.99	443	7	$1,646.30	5760	2
Poptarts(Chocolate)	$3.68	652	7	$1,119.33	2400	2
White Onion	$0.88	206	6	$3,545.25	181.2	2
Subway Footlong	$5.00	138	6	$5,289.86	690	31
Cream of Chicken Soup	$1.25	140	6	$5,214.29	175	3
Bagel Bites	$7.97	251	5	$2,909.05	2000	4
Crescent Roll	$1.68	476	5	$1,533.00	800	1
Hershey’s Chocolate	$3.94	320	5	$2,282.70	1260	3
Organic Diced Tomatoes	$5.99	65	4	$11,212.05	390	1
Costco Sushi	$11.99	158	4	$4,631.06	1890	5
Banana	$1.34	299	3	$2,445.50	400	1
Frozen Mixed Fruit	$8.47	107	2	$6,794.62	910	1
Frozen Raspberries	$6.98	57	1	$12,738.50	400	2
Frozen Blueberries	$11.48	70	1	$10,475.50	800	1
Raspberries	$4.98	13	0	$55,929.23	65	1.5
Sugar	$2.98	2,854	0	$255.78	8505	0
Extra Virgin Olive Oil 101fl oz.	$19.28	1,245	0	$586.43	24000	0
Chocolate Frosting	$1.48	1,230	0	$593.63	1820	0
Dr. Thunder	$0.84	952	0	$766.50	800	0
Olive Oil (Costco)	$25.99	923	0	$790.53	24000	0
Large Heavy Whipping Cream	$3.78	847	0	$862.31	3200	0
Butter	$4.28	748	0	$976.38	3200	0
Miracle Whip	$6.59	728	0	$1,002.23	4800	0
Sweet Baby Rays BBQ	$3.48	624	0	$1,170.69	2170	0
Frozen Chopped Onions	$1.00	120	0	$6,083.33	120	0

Download As Excel File

Want More Efficiency? We do the math for everything – you get the results, you save time and money. Get Efficient Tips:

Expand your Efficiency

Get more Efficiency to improve your daily life. Subscribe and get three slow cooker recipes designed to be low cost, quick and healthy.
Cool numbers, now apply it to your life!

 

Delicious Data-Driven Breakfast or Lunch:

• 140 Calories of Lentils, Beans, or (Brown) Rice (7-14g protein)
• 1 tbsp Olive Oil, 14g of cheese, or 2 tbsp Sour Cream (70 Calories)
• 150-200 grams of Chicken, approx 1 full chicken breast. (200 Calories, ~50g Protein)
• Now here is the greatest diet tip I have: Add an absurd amount of seasoning shaker.

You want your chicken to taste like Fresh Garlic Herb? Change your mind, right next to that shaker is Savory Montreal Chicken. Sick of those two? Sweet Smoky Spice Rub is a fine alternative. Check out your grocery store’s spice isle and have fun.

Read ingredients and the goal is variety, if the first 3 ingredients are Garlic, Onion, and Salt its going to taste similar to the shaker with the first ingredients Onion, Garlic, Salt.

Dieting is different when you are excited to feast on an Exotic Garlic Chicken and Lentils with sour cream. Its a perfect blend of Carbohydrates, Protein, Fats, and Fiber to keep you full and satisfied.

Mass Production Application

My Sunday Routine:

1. Make 7 Servings of:
   • Beans – Throw in Slow Cooker on low with lots of water for 8 hours
   • Lentils – Throw in boiling water for 15 minutes
   • Note: Beans and Lentils really are this easy, strain the water and enjoy
2. Divide(I usually weigh or scoop with a measuring cup)
3. Add cheese, sour cream, or olive oil to each container.
4. Refrigerate

Recommendation: Put a Fast Food amount of salt or seasoning shaker on. Make your first experience with Beans and Lentils a good one.

 

For Chicken Breasts:

1. Turn on oven to 375F (190C)
2. Spray non-stick on a oven safe pan
3. Get Chicken – Cut off any fat or gross things you dont want to eat
4. (optional) Butterfly the chicken breasts to cook faster and evenly
5. Throw on the pan, put in oven for 8 minutes, flip, wait another 8 minutes
6. Take out and divide in containers. Refrigerate.

25 minutes to make 14 meals.

Challenge for you – buy a small bag of beans or lentils your next grocery trip, and try it. Its not like they are expensive or difficult this is about easy, cost efficient food.

The Ultra Lazy

Don’t have time to eat a meal? Need to eat on the go? Forgot to prep food?

• A double scoop of Protein Powder (40g Protein, 200 calories)
• 8 Oz Milk (8g Protein, 120 Calories)
• 1 Bag Frozen Veggies (~200 Calories)

This isnt a bad meal, this is merely a boring meal. Looking forward to a Rich Stew or Cheesy Casserole for dinner, this lunch will do the trick. Veggies can be eaten Frozen, Room Temperature, or Hot.

Lead Engineer- Michael Kirk:

Taking a step back from Engineering- I give you the 2 biggest cheats that got me under ~6% body fat:

Coffee

As a caffeine addict, I have a special place in my heart for copious amounts of coffee, even if we almost set our office on fire due to our outrageous consumption. Protip: use filter paper, not paper towel…

I know everyone says you need to have a breakfast to boost metabol- yeah yeah… I found that a cup of coffee in the morning could buy me a few hours, meaning a later breakfast, a later lunch, a later dinner, and no need for a late night snack.

That worked well for the first few weeks, then I started drinking about 4 cups of coffee a day. I could have went an entire morning and afternoon without eating. The blend of water to hydrate and the stimulant that our population enjoys seem to be a great combination to fight hunger. Before splurging on a snack, if you drink coffee, have another cup.

What about cream and sugar?

Don’t be weak, black coffee makes you tough. You want to be tough right?

If you must have sugar/cream, count your calories. I’d rather eat more mexican food for dinner.

Gum

Fool your body into thinking its eating. If I was hungry after a meal, I’d drink a huge glass of water and chew on some sugar free gum. After 20 minutes, my body would be full from the actual meal I ate. Mint or Cinnamon were choice as they have that weird taste that makes me not want to eat anything.

When I was going for an absurdly low body fat, I’d alternate coffee and gum for hours.

A stimulant, a trick that fooled me into thinking I was eating, lots of water, and a healthy diet. Its a recipe for success.

BONUS: Delicious Healthy Late Night Snack

Get frozen veggies(mixed or a specific), put in a covered bowl, microwave for 99 seconds, stir, another 99 seconds.  Once it is hot, add a Fast Food amount of salt to it and enjoy. Still less salt and calories than a candy bar. When you use the same tricks as Food Companies, you can make fresh food taste even better than their processed food.

What does a $0.90 meal look like? Get Your First Efficient Recipe- Delicious, Nutritious, And Takes 2 Minutes To Prepare: