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


I just finished my diet. I started 3 months ago and lost 15 lbs.

I am often asked,

‘Why are you trying to lose weight?’

Unfortunately it isn’t some noble cause – I plan to eat a lot of food and drink a lot of beer this summer.ThisIsWeight

I didn’t have self control

Over the last 3 years, I’ve found myself gaining weight by simply enjoying life during the months of June through February. Between Summer camping, Fall football, and the holidays, I seem to put on weight throughout the year.

This would be unsustainable to my health if I didn’t take a moment every year to slightly adjust my diet.

When I diet I still have lavish dinners, but I shape up my morning meals and weekends. Imagine the freedom to eat a donut, pizza, potatoes and gravy. This breakfast and lunch routine gives me 1,000 calories to spend throughout the day on whatever I want to enjoy.

Workout Recommendations

I’m working on my own content in this relm, but for now- I like the Starting Strength routine. I also highly recommend writing down gym sets, reps, and weights. What gets measured gets managed.

Protein Per Dollar

Using my extensive list of items, sorted by protein per dollar, I’ve developed processes to prepare protein cost effectively during my diets. Here is the extensive list of items, sorted by Protein Per Dollar:

New functionality! Click on a unit to sort

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

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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.

GetCooking

If you have The Cookbook, you know I never like using the premade stuff because I make homemade seasonings once a year Mass Production Style.

My reason for the exception- Variety.

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.

I recommend looking at the ingredients and trying to get a 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.

It wont feel like dieting 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.

Lets Apply Engineering! Mass Production Time

My Sunday Routine:BeansNCheese

  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

When it comes time to eating, I 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:Chicken2

  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.

That usually takes about 25 minutes to make 14 meals. Each for around $1. “Fast” Food companies, get on my level – I’m still bitter about a 30 minute drive through after a drunken night…

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.

Breakfast and Lunch done? What do you want for dinner, Creamy Alfredo or Pad Thai?

I suppose I should mention here, you should be counting your Calories after Lunch. 1,000 Calories goes a long way, but that doesnt mean you should binge. I find that eating a consistent number of calories a day kept me less hungry, had me losing weight at a regular rate, and limited my hunger to the moments the microwave was heating food than between meals.

The Ultra LazyDesperate

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.

 

Are you still hungry? 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: