Nov. 10, 2025

Hitting Your Protein Goals on a Budget

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In this episode, we talk about hitting your protein goals on a budget as money is tight with the holidays coming up. We introduce a new interactive protein database that features over 200 vegan protein sources, sortable by cost, protein content, and other criteria. We also discuss the latest news, including Miyoko's Creamery's potential comeback and a new sunflower-based meat substitute from Brazil. Finally, we break down some of the cheapest and most expensive protein sources and bust the myth of needing to eat only complete protein sources.

Links mentioned in episode:

Blog post for Best Vegan Protein Sources

High Protein Pumpkin Spice Donut Holes YouTube Video

Sunflower Meat article


Chapters

0:07 Welcome to Deficient Vegans Podcast
0:51 New News Updates
3:20 Protein Database Overview
4:28 Sorting Protein Data
10:54 Navigating Protein Sources
14:13 Cheapest Protein Sources
21:04 Most Expensive Protein Sources
30:39 Myth of the Week
32:57 Recipe of the Week
33:36 Closing Remarks

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00:07 - Welcome to Deficient Vegans Podcast

00:51 - New News Updates

03:20 - Protein Database Overview

04:28 - Sorting Protein Data

10:54 - Navigating Protein Sources

14:13 - Cheapest Protein Sources

21:04 - Most Expensive Protein Sources

30:39 - Myth of the Week

32:57 - Recipe of the Week

33:36 - Closing Remarks

WEBVTT

00:00:00.049 --> 00:00:01.909
Welcome to the Deficient Vegans podcast.

00:00:01.909 --> 00:00:04.429
I'm the muscle deficient vegan here with the protein deficient vegan.

00:00:04.490 --> 00:00:05.150
You wanna say hi?

00:00:05.264 --> 00:00:05.485
Hi.

00:00:05.750 --> 00:00:06.408
Hi everybody.

00:00:06.439 --> 00:00:07.818
This is episode 25.

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We're gonna talk about hitting your protein goals on a budget.

00:00:11.089 --> 00:00:13.310
Money is tight this time of year with the holidays coming up.

00:00:13.675 --> 00:00:15.534
And the US is still a dumpster fire.

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Yep.

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And that's where we are.

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So we thought it might be a really good topic to cover.

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Also, it's just nice to save money.

00:00:20.094 --> 00:00:25.314
So we're gonna discuss also a very exciting, a new interactive protein database that you created.

00:00:25.824 --> 00:00:26.754
We created it.

00:00:26.905 --> 00:00:27.085
Yeah.

00:00:27.085 --> 00:00:27.594
Well, you made.

00:00:27.594 --> 00:00:30.835
I did all of the manual data entry and then you birthed it into the world.

00:00:30.835 --> 00:00:30.894
Yeah.

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I made it to where people can get to the data and use it.

00:00:32.935 --> 00:00:34.884
So, uh, that's on the website.

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We'll have a link in the show notes.

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It's actually in one of the older blog posts where it had a table already with some protein sources.

00:00:40.204 --> 00:00:40.295
Yep.

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But it's like supercharged now.

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So, yeah.

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So we're gonna look at some protein sources that are a little more expensive than you would've thought.

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In some cases, a lot more expensive than you would've thought, and some that are actually really cheap and maybe even cheaper than you would've realized before.

00:00:52.054 --> 00:00:52.143
Yep.

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Also, we're gonna talk about some ideas for how you can use some of those cheaper protein sources so you can really get a good bang for your buck.

00:00:57.454 --> 00:00:59.164
But first up, new news.

00:00:59.213 --> 00:00:59.874
New news.

00:01:00.429 --> 00:01:04.448
We did steal that from the New Heights podcast, but we're so small they'll never know.

00:01:04.539 --> 00:01:04.989
That's right.

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Plus we just think you guys are really cool.

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So.

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Yeah.

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So the first thing that is happening right now is Miyoko's Creamery who has like butter and cheeses and stuff.

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It's been around for a long time.

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If you didn't know, there was a lady Miyoko who used to own it and then, you know, she kind of got screwed by our business partners it sounded like.

00:01:23.813 --> 00:01:23.909
Mm-hmm.

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And she kind of got pushed outta the business, but now this week it sounds like the business is back up for sale and she's trying to buy it back.

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Which is very cool, 'cause I know some people, uh, have been boycotting the products 'cause they don't like the way she was treated, so.

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And I'm hoping some of the products come back 'cause there were a few that like, don't exist anymore and maybe she'll bring 'em back.

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Yeah.

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Because I had favorites.

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Right.

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So cool.

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So yeah.

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Good luck, Miyoko.

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Next up, so some researchers in Brazil have made a new sustainable kind of meat substitute made outta sunflowers.

00:01:55.843 --> 00:01:56.534
That's pretty cool.

00:01:56.593 --> 00:01:57.914
Yeah, they made a couple different kinds.

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They did a flour derived from sunflower grains and then did like a textured sunflower protein.

00:02:02.983 --> 00:02:03.974
Oh yeah.

00:02:03.974 --> 00:02:09.283
It sounds like they said the, the textured protein version made like much better patties and stuff.

00:02:09.283 --> 00:02:09.343
Hmm.

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They were able to do some processes to get the sunflower flour to say that three times fast.

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Uh.

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To have a really.

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Sunflower flour, sunflower flour, sunflower flour.

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Wow.

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Challenge accepted.

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Mm-hmm.

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Good job.

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Uh, they said it has a really neutral flavor.

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They said it's actually a lot more neutral flavor than some of the other protein powder options out there.

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So something to look forward to.

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That's really interesting.

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I'll be interested to see what the macros are.

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Yeah, and the price point.

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I couldn't find that in the, uh, it was just like a little article in a, a science journal.

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But, um, I'll link that in the show notes and I'm sure we'll get more information at some point.

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I'm always down to use more protein sources.

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Next up, if you happen to get groceries at Walmart, they're gonna be expanding some of their plant-based options.

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They're adding brands like, eat just like people who made just egg.

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Mm-hmm.

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And daring and Impossible Foods.

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I actually really like the daring, I think it's like a Cajun, uh, type, you know, fake chicken wing type thing.

00:02:55.769 --> 00:02:56.149
Yeah.

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It's really good.

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Yeah.

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And I think Eat just came out with I think some, uh, chicken and some, some other products that are more meat alternative related, but we haven't been able to find them.

00:03:07.250 --> 00:03:07.310
Yeah.

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So.

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Yeah, it's good to see stores, especially at something as big as Walmart, adding options when we're seeing so many options kind of get taken away in a lot of products, like going outta business or being discontinued entirely.

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Yeah, keep it up, guys.

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All right.

00:03:21.199 --> 00:03:23.628
So now let's get into the main topic of the podcast.

00:03:23.783 --> 00:03:27.019
So we both like spreadsheets and data we do, and numbers.

00:03:27.019 --> 00:03:28.399
We really nerd out over that kind of thing.

00:03:28.894 --> 00:03:34.634
So you spent quite a lot of time building out this big spreadsheet of over 200 protein sources.

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Boy, I'm a lady in the streets, but I'm a freak in the spreadsheet and I, and I really do love me some data entry.

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Yeah.

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So you basically went out like a scavenger hunt through Reddit comments and hundreds of pages on Amazon search results to get just the vegan protein sources.

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So this is like raw sources, single source ingredients in addition to packaged products, all kinds of things that you might associate with vegan protein and what can I eat?

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So you ended up, like I said, with a little over 200, the prices on the table are not based on sale prices, so we can try to kind of equalize where the starting point is for everything.

00:04:07.754 --> 00:04:08.169
It felt more fair.

00:04:08.319 --> 00:04:08.610
Yeah.

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You also got nutritional information and number of servings all kind of rolled together into that table.

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All right.

00:04:13.449 --> 00:04:19.930
So then we used that raw data and we did some calculations to make new data that is now sortable.

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Yeah.

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So you can sort by ascending or descending order to get information that you want.

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Yeah.

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And you can also like filter out the columns you're interested in and things like that.

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So a lot of options.

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If you happen to be listening and you have access to a phone or computer and you would like to follow along, we're gonna be talking about how this database works.

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Um, so you can just pull it up and kind of listen to what we're talking about.

00:04:40.740 --> 00:04:40.949
Yeah.

00:04:41.069 --> 00:04:46.589
And the link to actually go right to the blog post that has the table will be in the show notes wherever you're listening to the podcast here.

00:04:47.800 --> 00:04:47.858
Yeah.

00:04:47.858 --> 00:04:49.834
So these are the things you can sort by.

00:04:49.834 --> 00:04:52.593
The percentage of protein on a calorie basis.

00:04:53.043 --> 00:04:55.684
This is the number of calories that come from protein.

00:04:55.954 --> 00:04:56.134
Yeah.

00:04:56.283 --> 00:05:04.293
Percentage wise, this is the number I usually look at when I'm planning out our meals for the week, or honestly, this is kind of how I do recipes too.

00:05:04.713 --> 00:05:10.819
I'll look at what different ingredients like the percentage they have, and figure out what I need to add to my recipes to get 'em to the total percentage I want.

00:05:10.908 --> 00:05:11.238
Yeah.

00:05:11.569 --> 00:05:16.608
And typically when you're using something like MyFitnessPal, you'll have a percentage of protein you need to hit for your daily calories.

00:05:16.908 --> 00:05:20.088
So that might be like 30% of your calories for the day have to come from protein.

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So you can kinda look at your foods and say, okay, well if I eat bunch of stuff that's like 10% protein, I'm gonna need more things that are like 60, 70% protein to kind of make up for that.

00:05:28.158 --> 00:05:28.548
Right.

00:05:28.788 --> 00:05:34.428
I think specifically having this data to sort by is really helpful, especially if you're trying to hit a protein goal, like you said.

00:05:34.759 --> 00:05:43.348
Um, 'cause yeah, sometimes you don't know what the percentage actually is and you end up with like 400 calories left because you ate peanut butter all day and you have to hit a hundred grams of protein.

00:05:43.399 --> 00:05:44.418
Yeah, that'd make it pretty hard.

00:05:45.538 --> 00:05:49.767
The next thing that you can sort by is the grams of protein per US dollar.

00:05:50.247 --> 00:05:50.637
Yeah.

00:05:50.697 --> 00:05:58.228
This is one I thought was super helpful as far as being able to find cheap protein sources and it kind of normalizes the data.

00:05:58.317 --> 00:06:08.007
So instead of comparing like the cost dollar per serving, or how much does the container of whatever cost, this kind of like equalizes it.

00:06:08.007 --> 00:06:09.627
So we're comparing apples with apples.

00:06:09.632 --> 00:06:09.653
Yeah.

00:06:10.798 --> 00:06:17.098
And as much as we'd like to put in all the different currencies around the world, uh, that's really hard to fit into the webpage format that we have.

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So it is all gonna be anchored in US dollars.

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So hopefully that's not too terribly inconvenient.

00:06:21.627 --> 00:06:21.898
Yeah.

00:06:21.898 --> 00:06:27.192
Next up is grams of protein per 100 grams of mass or weight.

00:06:28.122 --> 00:06:28.572
Yeah.

00:06:28.843 --> 00:06:31.812
Uh, I only included that 'cause I see a lot of people talking about that.

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I personally don't really use that number, but if you do, you can sort by it.

00:06:36.103 --> 00:06:36.223
Yeah.

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People ask for it all the time.

00:06:38.233 --> 00:06:44.322
I also don't really even see the value in it, but it is popular and some people, that's how they do their mental frame of reference.

00:06:44.322 --> 00:06:44.382
Yeah.

00:06:44.382 --> 00:06:45.132
So we put it in there.

00:06:46.192 --> 00:06:50.423
The next one up is US dollar per 100 calories of the product.

00:06:50.692 --> 00:07:03.872
So this one isn't necessarily protein related, but if you're trying to get in your calories on a budget, you can sort by this column, you can kind of compare, like if you sort by this one, you'll also see in the other columns, which one maybe has higher protein at the same price point and things like that.

00:07:03.923 --> 00:07:04.283
Yeah.

00:07:04.283 --> 00:07:10.526
And I felt like this one was interesting because there are some products that are like 90% protein, so the numbers might look better.

00:07:10.526 --> 00:07:10.586
Yeah.

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On the protein grams per dollar.

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But then when you look at the per hundred calories, it's like you're gonna be spending a lot of money to eat.

00:07:18.355 --> 00:07:18.446
Yeah.

00:07:18.865 --> 00:07:30.386
Um, so like say your budget is $10 a day and you're sitting at like 2000 calories that you have to get, I think you would look for anything under 50 cents per a hundred calories.

00:07:30.475 --> 00:07:30.685
Yeah.

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Is how you would look at the table.

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Yeah.

00:07:33.206 --> 00:07:37.706
And then the last one that's kinda like a measurement is calories per 100 grams of weight.

00:07:38.156 --> 00:07:38.516
Yeah.

00:07:39.146 --> 00:07:47.875
And this is another one that I don't really use too much, but I think it would be good if you're like, uh, let's say you're trying to eat high volume foods.

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Like you don't have many calories, but you wanna feel full.

00:07:52.045 --> 00:07:57.656
Um, this is a good metric to look at, to figure out which foods like contain the most water.

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So like they'll keep you fuller.

00:07:59.096 --> 00:07:59.245
Yeah.

00:07:59.245 --> 00:08:01.706
Maybe just sort this one, most to least.

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And then see something in the top 10 that maybe you want to keep around for something that's like a little more filling throughout the day.

00:08:07.526 --> 00:08:09.625
And then all of those are the sortable fields.

00:08:09.625 --> 00:08:10.045
Right.

00:08:10.045 --> 00:08:13.685
Also, the other column you can see right there on the front of the database is a link.

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So you have a link to all of these products so people can get to 'em really easy.

00:08:17.495 --> 00:08:17.826
Yeah.

00:08:17.826 --> 00:08:24.456
And so that you can see what sources I'm referencing for how I came up with the dollar amount and also the nutritional facts.

00:08:24.605 --> 00:08:24.815
Yeah.

00:08:24.815 --> 00:08:29.255
Also all of the food items in there are categorized as well, so that's pretty cool.

00:08:29.375 --> 00:08:29.735
Yep.

00:08:30.425 --> 00:08:31.925
And you can filter by the category.

00:08:32.135 --> 00:08:32.375
Yeah.

00:08:32.375 --> 00:08:38.785
So you, if you just wanna see your refrigerator staples or your grains or something like that, you can filter and you can add multiple filters.

00:08:38.785 --> 00:08:40.405
So you can see like a list of different things.

00:08:40.556 --> 00:08:41.725
It's pretty customizable.

00:08:41.816 --> 00:08:45.056
Yeah, I like it 'cause you can compare things that are in a similar vein.

00:08:45.056 --> 00:08:54.385
So like I'm gonna compare all the meat alternatives and see which are the cheapest or which are the highest percentage of protein, or I'm gonna compare all the protein powders, or I'm gonna compare all the snacks.

00:08:54.385 --> 00:08:54.446
Yeah.

00:08:54.865 --> 00:08:55.346
Um.

00:08:55.446 --> 00:09:01.145
Yeah, but I did come up with all the categories and I put everything in the category, so if you disagree with me, let me know.

00:09:01.206 --> 00:09:03.125
Yeah, and the categories, I'll read through 'em.

00:09:03.125 --> 00:09:03.785
There's not very many.

00:09:03.785 --> 00:09:21.905
The categories we have right now are beans and lentils, dairy alternatives, egg alternatives, fridge staples, grains, meat alternatives, miscellaneous, nuts and seeds, pantry staples, pasta and bread, prepared meals, protein bars, protein shakes, snacks and vegetables.

00:09:23.066 --> 00:09:26.785
So there might be more added over time, or maybe some will be consolidated, who knows?

00:09:26.785 --> 00:09:27.956
But that's where it is right now.

00:09:28.225 --> 00:09:28.466
Yeah.

00:09:29.125 --> 00:09:30.910
If you think of anything we should add, let us know.

00:09:31.217 --> 00:09:33.408
We also have a field in there for storage.

00:09:33.408 --> 00:09:36.618
So basically how you have to store the food in your house.

00:09:36.677 --> 00:09:37.067
Yeah.

00:09:37.217 --> 00:09:43.847
And since I am constantly on Reddit, I've seen a lot of posts about people saying like, Hey, I don't have a fridge, or, Hey, I don't have a freezer.

00:09:43.847 --> 00:09:46.008
What can I buy for a protein source?

00:09:46.067 --> 00:09:46.307
Yeah.

00:09:46.488 --> 00:09:49.788
So this kind of tells you if it needs to be stored in the fridge freezer.

00:09:49.967 --> 00:09:52.878
If it's short term shelf stable, meaning like bread.

00:09:52.998 --> 00:09:53.087
Mm-hmm.

00:09:53.327 --> 00:09:57.618
Or if it's long term shelf stable, something like TVP or vital wheat gluten.

00:09:57.738 --> 00:09:58.008
Yeah.

00:09:58.258 --> 00:10:05.008
And that's really useful information because if you wanna save some stuff for the zombie apocalypse, you might wanna go for long-term shelf stable, which you can filter by.

00:10:05.158 --> 00:10:05.638
Exactly.

00:10:05.937 --> 00:10:06.538
And it's coming.

00:10:08.847 --> 00:10:10.768
Uh, next up you have effort required.

00:10:10.768 --> 00:10:17.998
There are a lot of places where you can see like, okay, the best thing to buy is like beans and rice and that's great, but you kind of have to do a lot to get that to where it's edible in a lot of cases.

00:10:18.003 --> 00:10:18.072
Right.

00:10:18.687 --> 00:10:26.187
Exactly, especially since there's gonna be, you know, dried beans and canned beans and the difference there is the effort level, right?

00:10:26.187 --> 00:10:26.248
Yeah.

00:10:26.248 --> 00:10:35.097
Like with dried beans, you have to actually prepare them, whereas like canned beans, you can either eat 'em straight outta the can or you can warm'em up, but like very minimal effort.

00:10:35.488 --> 00:10:39.807
Um, so that could factor into things you choose to spend a little bit more money on for convenience.

00:10:39.857 --> 00:10:45.138
So the options here are either ready to go or you have to warm it up, or you actually have to like prep it and cook it.

00:10:45.197 --> 00:10:45.437
Yeah.

00:10:45.768 --> 00:10:53.118
And that would be more of like single source ingredients, like tofu, vital wheat gluten, like you have to do something with those to make them into a meal.

00:10:53.118 --> 00:10:53.177
Yeah.

00:10:53.238 --> 00:10:54.408
Or something you can consume.

00:10:54.408 --> 00:10:54.857
Right.

00:10:55.863 --> 00:10:56.072
Yeah.

00:10:56.102 --> 00:10:58.352
So if you're looking for easy mode, ready to go, right?

00:10:58.413 --> 00:10:58.623
Yep.

00:10:58.743 --> 00:10:59.972
There's a lot of stuff under ready to go.

00:11:00.033 --> 00:11:00.302
Yeah.

00:11:01.033 --> 00:11:03.972
Another thing that's in there that's actually really useful is an allergies filter.

00:11:04.243 --> 00:11:07.722
So we have filters for soy-free, gluten-free, and nut-free.

00:11:08.052 --> 00:11:14.923
So if you have one of those allergies or if it's just even a preference, you can filter by that and basically just eliminate all the stuff in the table that you don't want to eat.

00:11:14.972 --> 00:11:19.682
Yeah, and I had to pull that data out manually by going through all the ingredient labels.

00:11:19.832 --> 00:11:24.932
So if you see a mistake, I'm sorry, let me know, 'cause I am not a robot and I'm prone to mistakes.

00:11:25.863 --> 00:11:25.923
Yeah.

00:11:25.923 --> 00:11:27.663
A lot of manual entry went into this.

00:11:27.722 --> 00:11:27.903
Yeah.

00:11:28.923 --> 00:11:31.802
But I think well worth it is like a very useful table.

00:11:31.903 --> 00:11:32.413
For sure.

00:11:32.462 --> 00:11:41.763
Also when you go to look at the table, you're gonna see like the main columns that we've been talking about here, but there's also a plus button on each food item that's in there that expands out into some additional information.

00:11:42.222 --> 00:11:46.033
Some of the things in there are, like some comments you wrote about how to use the product.

00:11:46.342 --> 00:11:48.697
Not everything has this, just kind of the ones that require a lot of prep.

00:11:49.658 --> 00:11:54.967
Um, there's also info about where you got the price from and the date that that entry was updated.

00:11:55.118 --> 00:11:55.388
Yep.

00:11:55.447 --> 00:12:04.357
And I do plan on updating this table probably at minimum once a year, just to make sure the prices are still mostly accurate and that products haven't been discontinued.

00:12:04.357 --> 00:12:04.837
Right.

00:12:04.837 --> 00:12:07.148
Oh, we also have some future features in mind.

00:12:07.148 --> 00:12:10.717
Actually already got some feedback from the community on some things they'd like to see.

00:12:10.717 --> 00:12:12.427
You actually got quite a bit of excitement.

00:12:12.427 --> 00:12:17.677
It just got released a couple of days ago and you've already got like people how you should do this and do this and how can I contribute and things like that.

00:12:17.677 --> 00:12:17.768
Yes.

00:12:17.768 --> 00:12:18.307
So it's really cool.

00:12:18.307 --> 00:12:18.668
It's awesome.

00:12:18.668 --> 00:12:19.508
I'm very excited.

00:12:19.508 --> 00:12:20.857
I need more people to see it though.

00:12:20.888 --> 00:12:22.717
Yeah, so share it wide.

00:12:23.677 --> 00:12:23.768
Yeah.

00:12:23.768 --> 00:12:33.327
So some of the things to support that, that we're gonna be doing, we're gonna have a form so you can submit foods you wanna see in there or if you happen to see any mistakes, you can send that in and say, Hey, I think maybe this needs to be changed.

00:12:33.988 --> 00:12:34.197
Yeah.

00:12:34.197 --> 00:12:42.268
And I think where this could be really useful is right now all the products are US based, or at least like they're things you can buy in the US 'cause that's where I'm based.

00:12:42.268 --> 00:12:47.653
And that's really honestly like the only thing I can see is like products that I can purchase.

00:12:48.347 --> 00:12:52.937
I don't really know even where to look for, like stuff in Germany or stuff in Spain.

00:12:53.238 --> 00:12:57.618
We got some feedback on Reddit that it could be useful if we added some other country's data.

00:12:58.008 --> 00:13:02.628
So I think like a form where they could enter that data for me, like so we can crowdsource the data.

00:13:03.182 --> 00:13:04.052
Would be really helpful.

00:13:04.413 --> 00:13:04.682
Yeah.

00:13:04.682 --> 00:13:09.123
And once we get some of the other kind of international stuff in there, we'll add a filter for the country.

00:13:09.123 --> 00:13:13.023
So if there's stuff that's only available in certain countries, you can just see that information.

00:13:13.023 --> 00:13:13.232
Yeah.

00:13:13.232 --> 00:13:17.493
And I think if we get enough eyes on this, it could be like a big group project, which would be really fun.

00:13:17.673 --> 00:13:17.852
Yeah.

00:13:17.903 --> 00:13:20.482
We might also add fiber per 100 calories.

00:13:20.482 --> 00:13:22.013
I know that's something you were kind of thinking through.

00:13:22.102 --> 00:13:23.332
Yeah, I've been thinking about it.

00:13:23.332 --> 00:13:28.822
It is gonna take a lot of work, so I'd be interested if anyone on this podcast thinks that would be useful.

00:13:28.852 --> 00:13:30.202
I mean, I kind of feel like it's useful.

00:13:30.202 --> 00:13:33.712
It tells a little bit more of the story around different protein sources.

00:13:34.298 --> 00:13:41.918
Which is really what the table is supposed to tell you is like the whole story of why it's priced this way or like is it a good price for what you're getting?

00:13:42.398 --> 00:13:42.607
Yeah.

00:13:42.607 --> 00:13:53.498
Um, and when you go to use the table on the webpage, there is a little like a foldout section for how to use it to kind of talk about some of the stuff we've talked about here, but also in general, just like how to physically use the table on the website.

00:13:53.552 --> 00:14:01.222
Now that we've talked the table to death, let's move on to some of the cheapest and most expensive protein sources that we have in there so we can just kind of talk through some of them.

00:14:01.523 --> 00:14:01.732
Yep.

00:14:02.033 --> 00:14:06.952
So these are sorted by protein grams on a US dollar basis.

00:14:07.013 --> 00:14:07.283
Okay.

00:14:07.523 --> 00:14:11.332
So these are, uh, high protein per dollar, good bang for your buck.

00:14:11.692 --> 00:14:13.793
Yeah, you get a lot of protein per dollar.

00:14:13.873 --> 00:14:14.863
Number one on the list.

00:14:16.302 --> 00:14:17.503
Dry lentils?

00:14:17.832 --> 00:14:18.342
Yeah.

00:14:18.342 --> 00:14:19.092
Who would've thought?

00:14:19.092 --> 00:14:22.812
Probably everyone, but we're gonna let you know that that's number one on our list right now.

00:14:22.842 --> 00:14:22.962
Yeah.

00:14:23.893 --> 00:14:29.692
And again, this doesn't necessarily mean they're like the highest protein density, but this is the highest protein per dollar.

00:14:29.962 --> 00:14:30.232
Yep.

00:14:30.452 --> 00:14:36.243
So this one's coming in at around 83 grams of protein per dollar, and that's based on where I found it.

00:14:36.273 --> 00:14:40.442
You could probably get it even cheaper, like at your local grocery store or if there's a sale.

00:14:40.682 --> 00:14:40.923
Yeah.

00:14:41.342 --> 00:14:42.663
Which is insane by the way.

00:14:42.663 --> 00:14:45.393
It's like it's pretty far above some of the other stuff on the table, so, yeah.

00:14:45.393 --> 00:14:48.003
So if you're on a budget, you should definitely be using lentils.

00:14:48.003 --> 00:14:48.092
Yep.

00:14:49.623 --> 00:14:52.082
Uh, and they are 32% protein by calorie too.

00:14:52.082 --> 00:14:55.263
So that's like, you know, slightly less than most protein bars.

00:14:55.383 --> 00:14:55.893
Pretty good.

00:14:56.043 --> 00:14:57.962
It's all things considered great, honestly.

00:14:59.043 --> 00:15:00.092
And they're shelf stable.

00:15:00.302 --> 00:15:00.543
Yeah.

00:15:00.962 --> 00:15:01.682
These are dried.

00:15:01.682 --> 00:15:02.673
So they're shelf stable.

00:15:02.673 --> 00:15:05.043
They're a little bit more work than like a canned lentil.

00:15:05.373 --> 00:15:08.852
But for the price difference, like I think you're gonna wanna choose dried lentil.

00:15:08.870 --> 00:15:11.750
So these are good for soups, chilis, shepherd's pie.

00:15:11.750 --> 00:15:14.990
You can even make your own lentil tofu or lentil wraps.

00:15:15.051 --> 00:15:16.130
I don't think I've heard of lentil tofu.

00:15:16.581 --> 00:15:19.010
Yeah, you can tofu anything pretty much.

00:15:19.130 --> 00:15:19.456
That makes sense.

00:15:20.736 --> 00:15:21.006
All right.

00:15:21.006 --> 00:15:23.376
Number two on the list is dry beans.

00:15:24.006 --> 00:15:24.517
I know.

00:15:24.517 --> 00:15:25.236
Big shocker.

00:15:25.236 --> 00:15:26.736
No one could have guessed this.

00:15:27.307 --> 00:15:29.256
We're bringing you hot information.

00:15:30.846 --> 00:15:32.197
Beans are cheap.

00:15:32.256 --> 00:15:33.397
You heard it here first.

00:15:35.197 --> 00:15:40.897
Dry chickpeas and pinto beans were technically the cheapest at like 60 to 80 grams of protein per dollar.

00:15:41.346 --> 00:15:43.057
Um, a lot of the other beans are cheap too.

00:15:43.057 --> 00:15:45.756
Those are just kind of the cheapest ones you found in your search.

00:15:45.817 --> 00:15:46.116
Yeah.

00:15:46.356 --> 00:15:59.192
Which, like I said, you know, you might find cheaper deals at your local grocery store or when there are sales happening, but even if I saw a sale, I took whatever the price is normally listed at, so it would be like a fair comparison.

00:15:59.312 --> 00:15:59.611
Yeah.

00:16:00.121 --> 00:16:03.461
Beans, not quite as high protein per calorie as lentils.

00:16:03.522 --> 00:16:09.701
Still respectable, like 25 to 28% protein, but you know, you're not gonna be able to eat beans all day and hit your protein goal for most people.

00:16:09.912 --> 00:16:10.001
Yeah.

00:16:10.011 --> 00:16:13.657
The other good thing though is that lentils and beans also offer a lot of fiber.

00:16:15.052 --> 00:16:15.442
That's true.

00:16:15.442 --> 00:16:15.682
Yeah.

00:16:15.981 --> 00:16:16.701
Fiber's awesome.

00:16:16.822 --> 00:16:20.932
So it's like you're getting it cheap, you're getting high protein, and you're getting fiber.

00:16:20.991 --> 00:16:21.772
Plus, they're delicious.

00:16:21.922 --> 00:16:22.611
They're delicious.

00:16:23.336 --> 00:16:23.756
Alright.

00:16:23.756 --> 00:16:25.886
Number three is vital wheat gluten.

00:16:26.126 --> 00:16:27.476
My favorite.

00:16:27.687 --> 00:16:27.956
Yeah.

00:16:28.826 --> 00:16:30.267
So we've left the bean arena.

00:16:30.927 --> 00:16:31.407
Yes.

00:16:31.407 --> 00:16:32.246
For now, I think.

00:16:32.397 --> 00:16:32.486
Mm-hmm.

00:16:32.726 --> 00:16:32.787
Yeah.

00:16:32.787 --> 00:16:33.567
And maybe forever.

00:16:34.136 --> 00:16:37.346
So vital wheat gluten, 50 to 60 grams of protein per dollar.

00:16:37.346 --> 00:16:38.397
Still very good.

00:16:38.817 --> 00:16:39.506
Very good.

00:16:40.136 --> 00:16:42.956
And vital Wheat gluten is super protein dense.

00:16:42.956 --> 00:16:47.876
I'm thinking it's like 80 to 90% protein on a calorie basis.

00:16:48.057 --> 00:16:48.326
Yeah.

00:16:48.370 --> 00:16:49.539
Also shelf stable.

00:16:49.870 --> 00:16:50.139
Yep.

00:16:50.289 --> 00:16:52.600
So the price does vary a bit on this.

00:16:52.629 --> 00:16:53.110
Um.

00:16:53.440 --> 00:16:59.289
When I was looking, I found the Anthony's four pound bag is very well priced and you only have to buy four pounds at a time.

00:16:59.649 --> 00:17:05.650
Um, there is a 25 pound bag option from Bob's Red Mill, which is a little bit cheaper.

00:17:05.740 --> 00:17:10.359
Um, but you of course would need to figure out what to do with 25 pound bag of, uh,

00:17:10.359 --> 00:17:11.019
a vital weak, a vital, weak

00:17:11.019 --> 00:17:12.700
glue, which is, you know, a lot.

00:17:13.059 --> 00:17:13.240
Yeah.

00:17:13.329 --> 00:17:17.484
I mean, if you like, are really really into seitan, I think it'd be

00:17:17.484 --> 00:17:17.934
fine.

00:17:17.994 --> 00:17:18.055
Yeah.

00:17:18.055 --> 00:17:25.944
Or if you're feeding a large family, it probably makes sense, but it also is a large dollar commitment up front to get a 25 pound bag versus like a four pound bag.

00:17:26.125 --> 00:17:26.305
Yeah.

00:17:26.305 --> 00:17:30.204
So some of the things you can make with that, seitan obviously is the big one with vital wheat gluten.

00:17:30.454 --> 00:17:32.765
You have a lot of recipes for high protein baked goods.

00:17:32.795 --> 00:17:33.125
Yes.

00:17:33.125 --> 00:17:35.825
I really like bread, pretzels, bagels, pizza dough.

00:17:36.125 --> 00:17:37.505
.And some high protein desserts.

00:17:37.535 --> 00:17:37.865
Yes.

00:17:37.984 --> 00:17:40.055
Like our chocolate seitan you should check it out.

00:17:40.384 --> 00:17:43.565
And we also have the, uh, cinnamon donut hole things that are really awesome.

00:17:43.894 --> 00:17:45.005
Yeah, those are really good.

00:17:45.454 --> 00:17:48.305
And we got a couple other Desserty seitan recipes.

00:17:49.295 --> 00:17:50.914
We do a lot with seitan.

00:17:51.244 --> 00:17:52.684
We do a lot with vital wheat gluten.

00:17:52.775 --> 00:17:53.045
Yeah.

00:17:53.914 --> 00:17:54.545
For good reason.

00:17:55.454 --> 00:17:58.934
Number four on the list to probably nobody's surprise, peanuts and peanut butter.

00:17:59.654 --> 00:18:00.194
Yes.

00:18:00.404 --> 00:18:01.694
You knew it was gonna show up here somewhere.

00:18:01.755 --> 00:18:02.505
It's very cheap.

00:18:02.595 --> 00:18:08.265
We don't really recommend this as like a primary protein source, but it is a very cheap food option if you're trying to save money.

00:18:08.325 --> 00:18:10.515
And you do get a lot of calories for your dollar.

00:18:10.664 --> 00:18:13.484
Peanuts specifically are about 19% protein.

00:18:13.785 --> 00:18:14.115
Yes.

00:18:14.115 --> 00:18:16.934
And they come in around 54 grams of protein per dollar.

00:18:17.519 --> 00:18:18.299
So that's pretty good.

00:18:18.539 --> 00:18:19.470
Yeah, it's not bad.

00:18:19.829 --> 00:18:26.069
And then peanut butter, a little lower, uh, 48 grams of protein per dollar and uh, maybe cheaper if you get like a store brand.

00:18:26.069 --> 00:18:26.130
Yeah.

00:18:26.130 --> 00:18:28.859
I think we use Skippy and the, the comparison here.

00:18:28.950 --> 00:18:31.319
And then, uh, that's only 15% protein.

00:18:31.380 --> 00:18:31.500
So.

00:18:31.505 --> 00:18:31.664
Right.

00:18:32.125 --> 00:18:36.359
So, and they're also high in fat, but they're super cheap.

00:18:36.420 --> 00:18:36.599
Yeah.

00:18:36.599 --> 00:18:37.470
And they're healthy fats.

00:18:37.500 --> 00:18:38.025
They're good fats.

00:18:38.029 --> 00:18:38.190
Yeah.

00:18:38.295 --> 00:18:45.045
And I mean, if you're on a budget and you're looking for a way to get high calories for cheap, this is a really good option.

00:18:45.049 --> 00:18:45.430
Yeah, for sure.

00:18:46.065 --> 00:18:49.065
And then you can put it on some bread made out of vital wheat gluten.

00:18:49.069 --> 00:18:50.654
Ah, there you go.

00:18:50.654 --> 00:18:50.704
And then there you go.

00:18:50.744 --> 00:18:52.305
Now we just gotta find high protein jelly.

00:18:56.805 --> 00:19:01.484
Alright, uh, number five on the list, one of our favorites, a textured vegetable protein.

00:19:01.545 --> 00:19:02.204
Yes.

00:19:02.234 --> 00:19:04.125
We do love TVP in this house.

00:19:04.994 --> 00:19:07.664
So you could buy it in a bulk bag, right?

00:19:07.815 --> 00:19:08.085
Yeah.

00:19:08.085 --> 00:19:11.144
So the price does vary a lot on TVP.

00:19:11.204 --> 00:19:13.904
Um, these were based on Amazon pricing.

00:19:14.684 --> 00:19:20.565
But you might also be able to find it cheaper in the bulk section of your grocery store or at, um, like an Asian market.

00:19:20.775 --> 00:19:20.954
Yeah.

00:19:21.069 --> 00:19:23.595
But, these are the prices currently.

00:19:23.654 --> 00:19:31.605
Um, the 25 pound bag of Bob's Red Mill, which we do have, is about 51 grams of protein per dollar, which is incredible.

00:19:32.085 --> 00:19:42.724
Um, the next one that I found that was the cheapest after that was a one and a half pound bag of Anthony's, which is 24 grams per dollar, so almost twice as expensive.

00:19:43.085 --> 00:19:47.555
So I think this one, unlike the vital wheat gluten where the difference wasn't that much.

00:19:47.704 --> 00:19:47.855
Yeah.

00:19:47.884 --> 00:19:53.615
I think if you have the storage and you think you could use 25 pound bags, this is probably a good one to spend money on.

00:19:53.855 --> 00:19:54.154
Yeah.

00:19:54.154 --> 00:19:57.755
I mean it's just such a, a hugely better value to get the biggest bag.

00:19:57.904 --> 00:20:02.250
Yeah, and I think it's around $108 currently.

00:20:02.369 --> 00:20:07.829
Um, some other websites sell 'em, but I haven't bought a 25 pound bag from anywhere other than Amazon.

00:20:08.279 --> 00:20:11.190
Um, but we've had ours for like a year and it's still going strong.

00:20:11.190 --> 00:20:13.890
And TVP in general, 60 to 70% protein.

00:20:14.130 --> 00:20:14.369
Yeah.

00:20:14.430 --> 00:20:15.240
So very good.

00:20:15.240 --> 00:20:16.559
And also high in fiber.

00:20:16.799 --> 00:20:18.180
Also, it's a complete protein.

00:20:18.295 --> 00:20:19.615
It does it all kids.

00:20:19.795 --> 00:20:21.894
So some of the things you can use TVP for.

00:20:22.730 --> 00:20:27.869
It's great as a ground beef substitute for things like tacos, enchiladas, shepherd's pie, chilis.

00:20:28.190 --> 00:20:30.049
Uh, you have a good bacon bits recipe with this.

00:20:30.049 --> 00:20:30.140
Yep.

00:20:30.529 --> 00:20:32.750
Um, also, again, high protein baked goods.

00:20:32.750 --> 00:20:33.289
Who would've thought?

00:20:33.484 --> 00:20:33.765
I know.

00:20:34.065 --> 00:20:42.799
Uh, I really like to use it in muffins, cookies, and it makes a hell of a cheesecake and pie crust, which it sounds weird, but trust me, we just ate a pumpkin pie this morning.

00:20:43.880 --> 00:20:50.509
All right, so that was our top five of kind of the best bang for your buck in terms of protein.

00:20:50.720 --> 00:20:50.990
Yeah.

00:20:50.990 --> 00:21:00.349
And just to recap, it was dried lentils, dried beans, vital wheat gluten, peanuts, and peanut butter, and TVP textured vegetable protein.

00:21:00.470 --> 00:21:00.680
Yeah.

00:21:00.680 --> 00:21:04.190
So definitely recommend keeping basically all of those around in your house.

00:21:04.250 --> 00:21:04.460
Yeah.

00:21:05.265 --> 00:21:10.744
So next we're gonna talk about the most expensive products on a grams of protein per dollar basis.

00:21:10.865 --> 00:21:11.134
Yep.

00:21:11.224 --> 00:21:12.575
And again, this is in US dollars.

00:21:12.605 --> 00:21:12.755
Yep.

00:21:12.815 --> 00:21:16.984
This is taking nothing else into account other than grams of protein per dollar basis.

00:21:17.734 --> 00:21:20.994
And we'll explain a little bit around why these might appear so expensive.

00:21:21.089 --> 00:21:29.009
So number one, these two were kind of tied, but Green Bites protein cookie, which I know is a big fan favorite, I see it all the time.

00:21:29.549 --> 00:21:31.319
And also just vegan jerky.

00:21:31.349 --> 00:21:38.609
We compared two brands of vegan jerky and these were both only one and a half grams of protein per dollar.

00:21:39.089 --> 00:21:39.359
Yeah.

00:21:39.599 --> 00:21:41.009
And just, you know, a flashback there.

00:21:41.009 --> 00:21:45.315
We were talking about dry lentils at 83 grams of protein per dollar.

00:21:45.555 --> 00:21:52.244
Yeah, so they're like 60 times more expensive for protein per dollar wise than dry lentils.

00:21:52.484 --> 00:22:00.644
And we'll get to the percentage of protein of these later, but, um the lentils are actually a higher percentage of protein as well.

00:22:01.305 --> 00:22:02.174
Oh, that's, that's a, yeah.

00:22:02.984 --> 00:22:10.125
Um, so these are convenience foods and they kind of fill that junk food craving while also having some protein.

00:22:10.154 --> 00:22:12.440
So that's kind of why the price is so high.

00:22:12.440 --> 00:22:14.480
They're also kind of smaller companies.

00:22:14.480 --> 00:22:14.930
Really.

00:22:14.930 --> 00:22:14.990
Yeah.

00:22:15.230 --> 00:22:16.164
I think that's a lot of it.

00:22:16.250 --> 00:22:16.700
Yeah.

00:22:17.690 --> 00:22:18.470
They do taste good.

00:22:18.470 --> 00:22:19.160
I'll give them that.

00:22:19.220 --> 00:22:20.630
Yeah, for sure.

00:22:21.079 --> 00:22:25.400
Um, and these prices were taken without affiliate discount codes that people are always pushing.

00:22:25.670 --> 00:22:34.045
Um, so you could get these like a little bit cheaper, but I mean, these are like drastically more expensive than some of the other foods if you're on a budget.

00:22:34.609 --> 00:22:34.880
Yeah.

00:22:34.880 --> 00:22:42.170
And one of the other issues, like especially with some kind of protein cookie like this, is they don't keep very long, like maybe a couple days, even if you put it in the refrigerator.

00:22:42.200 --> 00:22:42.410
Yeah.

00:22:42.769 --> 00:22:46.490
So you know, you're getting a really expensive product and then you have to eat it pretty fast.

00:22:46.539 --> 00:22:46.809
Yeah.

00:22:46.809 --> 00:22:54.789
All right, so the protein sandwich cookie, specifically from Green Bites is 22 to 23% protein on a calorie basis.

00:22:55.180 --> 00:23:00.250
And the two vegan jerky brands we looked at were vegan jerky y'all and Louisville Vegan Jerky.

00:23:00.549 --> 00:23:10.930
Um, these brand names were meant for him to say because he is from Kentucky, but these came in around 22 to 24% protein.

00:23:11.109 --> 00:23:17.500
So if we think back to beans and lentils, the beans and lentils are still higher percentage of protein than either of these.

00:23:17.505 --> 00:23:17.654
Yeah.

00:23:18.339 --> 00:23:18.400
Yeah.

00:23:18.730 --> 00:23:20.559
Not to say that's the only reason you would buy things.

00:23:20.559 --> 00:23:22.299
'cause you also have the convenience factor, right?

00:23:22.305 --> 00:23:22.525
Yeah.

00:23:22.845 --> 00:23:23.964
Convenience factor, you know?

00:23:24.025 --> 00:23:25.285
Uh, you wanna take 'em on a road trip.

00:23:25.285 --> 00:23:25.805
Something like that.

00:23:25.835 --> 00:23:26.125
Yeah.

00:23:26.125 --> 00:23:26.134
Yeah.

00:23:26.589 --> 00:23:32.410
I think the main takeaway here though is, you know, if you have money to spend on these things and they make you happy, you should go for it.

00:23:32.710 --> 00:23:37.059
Yeah, you should eat all the protein cookies and all the vegan jerky you want until your heart's content.

00:23:37.299 --> 00:23:45.640
But if you're trying to reduce your budget and these things are things that you are buying, you might wanna look into better options or make your own, which is a great option.

00:23:46.055 --> 00:23:46.355
Yeah.

00:23:46.684 --> 00:23:49.085
You know where we can find any recipes to make our own things?

00:23:49.954 --> 00:23:51.190
I have not a clue.

00:23:52.684 --> 00:23:58.984
Alright, uh, number two for kind of most expensive on a protein per dollar basis is oat milk.

00:23:59.704 --> 00:24:04.505
Uh, so a little disappointing, but it's only 1.6 grams of protein per dollar.

00:24:05.075 --> 00:24:05.345
Which.

00:24:05.875 --> 00:24:14.724
You know, oat milk is never meant to be a protein source, but I was comparing all of the milk alternatives because I know some people go back and forth on whether they wanna use soy milk.

00:24:14.724 --> 00:24:16.494
So I thought it might be an interesting comparison.

00:24:16.825 --> 00:24:26.545
Um, but even if you look at how much does it cost on a calorie basis, you are paying a dollar 50 for a hundred calories of oat milk.

00:24:26.875 --> 00:24:28.059
Uh, that sounds insane.

00:24:28.434 --> 00:24:30.055
I also thought it sounded insane.

00:24:30.414 --> 00:24:35.154
Now, this was the most expensive plant-based milk on the list, but almond milk wasn't far behind.

00:24:35.154 --> 00:24:41.694
Yeah, so soy milk is significantly cheaper on a protein basis and a calorie basis, and that's our go-to for that reason.

00:24:41.724 --> 00:24:43.255
And plus the taste of it, I think is just better.

00:24:43.585 --> 00:24:43.644
Yeah.

00:24:43.644 --> 00:24:46.345
It's also higher protein percentage on a calorie basis.

00:24:46.345 --> 00:24:48.355
You're talking like 35 to 40% protein.

00:24:48.474 --> 00:24:48.684
Yeah.

00:24:48.775 --> 00:24:49.944
Plus again, complete protein.

00:24:49.974 --> 00:24:51.984
Not that the little bit in your soy milk matters too much.

00:24:52.315 --> 00:24:52.434
Yeah.

00:24:52.484 --> 00:24:55.305
You could also get one of those machines like the almond Cow.

00:24:55.305 --> 00:24:56.204
And I think there's some other ones.

00:24:56.204 --> 00:24:57.644
That's just the one that comes to the top of my head.

00:24:57.894 --> 00:25:02.525
If you wanna make your own plant-based milk, if you really want an almond milk or an oat milk, but you want it to be cheaper.

00:25:02.765 --> 00:25:03.005
Yeah.

00:25:03.424 --> 00:25:06.065
But you know, you do have to pay for the cost of the machine.

00:25:06.065 --> 00:25:09.180
So it's like how many things, how many glasses of oat Yeah.

00:25:09.180 --> 00:25:11.105
And almond milk do you need to make to pay it off?

00:25:11.164 --> 00:25:11.315
Yeah.

00:25:11.494 --> 00:25:14.914
You gotta make your own milk for 10 to 15 years to get your return.

00:25:15.035 --> 00:25:17.299
So, I dunno, I don't know if that's the real number or not, but.

00:25:17.490 --> 00:25:20.470
Next up number three is Juicy Marbles.

00:25:21.190 --> 00:25:23.740
I'm sure you've seen this like on Instagram, on everywhere.

00:25:23.740 --> 00:25:30.130
Like it looks really good, but it's like it is pitched as a luxury food item and it is priced accordingly.

00:25:30.305 --> 00:25:30.595
Yeah.

00:25:31.089 --> 00:25:31.359
Yeah.

00:25:31.359 --> 00:25:37.779
Two grams of protein per dollar and then uh, $4 and 69 cents per 100 calories.

00:25:37.990 --> 00:25:38.410
Yeah.

00:25:38.470 --> 00:25:42.549
So you're paying $4 and 69 cents for a hundred calories of food.

00:25:42.759 --> 00:25:44.109
Like, that's crazy.

00:25:44.115 --> 00:25:44.204
I mean.

00:25:45.055 --> 00:25:51.355
I could see us buying it maybe one time just to try it because it looks great and I hear great things and I think there are sales on it, you know?

00:25:51.894 --> 00:25:52.164
Yeah.

00:25:52.555 --> 00:25:55.404
And it is 40% protein, so that's pretty good, but damn.

00:25:55.644 --> 00:25:56.035
Yeah.

00:25:56.724 --> 00:26:00.835
I guess, you know, maybe it's comparable to expensive meats.

00:26:00.835 --> 00:26:02.875
I don't really know 'cause I've never bought meat.

00:26:02.880 --> 00:26:03.029
Yeah.

00:26:04.269 --> 00:26:10.809
So some of the ways, like if you like something like that, but you want to maybe not spend that kind of money on it, uh, you can make your own.

00:26:10.809 --> 00:26:15.039
Again, seitan is like really cheap, uh, for a meat alternative and you can make it pretty easily at home.

00:26:15.039 --> 00:26:18.279
Yeah, with vital wheat gluten, which was one of our top five cheapest.

00:26:18.309 --> 00:26:18.609
Yeah.

00:26:18.609 --> 00:26:22.210
And then some, if you want like a ready to go meat alternative, there are still cheaper ones.

00:26:22.569 --> 00:26:29.200
Uh, some of those on a grams of protein per dollar basis are like the Gardein ground beef is 14 grams of protein per dollar.

00:26:29.769 --> 00:26:39.079
Um, light life hot dogs about 13 grams a dollar, uh, Upton Seitan, 11 grams a dollar, and then beyond patties are 10 grams of protein per dollar.

00:26:39.680 --> 00:26:39.890
Yeah.

00:26:39.890 --> 00:26:44.869
And a lot of the other meat alternatives come somewhere in the range of like seven to nine grams per dollar.

00:26:45.140 --> 00:26:51.319
This one's just really high for probably 'cause it's a smaller brand and it's a more luxury item.

00:26:51.319 --> 00:26:56.210
Yeah, we've got some other meat alternatives listed on the table as well, and you can filter by that to just see those if you want.

00:26:56.210 --> 00:26:56.329
Yep.

00:26:56.329 --> 00:26:56.869
Next up.

00:26:56.930 --> 00:26:59.269
Protein per dollar is fresh veggies.

00:26:59.269 --> 00:27:00.470
Not a great value.

00:27:00.950 --> 00:27:01.039
Yeah.

00:27:01.039 --> 00:27:04.579
While these are amazing, and you need to be eating vegetables.

00:27:04.789 --> 00:27:04.880
Yeah.

00:27:05.089 --> 00:27:06.950
They shouldn't be your main protein source.

00:27:07.039 --> 00:27:11.299
If for no other reason, then they're pretty expensive on a protein per dollar basis.

00:27:11.390 --> 00:27:11.630
Yeah.

00:27:11.690 --> 00:27:15.200
And you know, to be fair, most people aren't looking for protein out of their vegetables.

00:27:15.204 --> 00:27:15.444
Sure.

00:27:15.464 --> 00:27:17.869
But a, a lot of people do bring this up online.

00:27:17.930 --> 00:27:18.259
Yeah.

00:27:18.355 --> 00:27:18.644
Yeah.

00:27:19.230 --> 00:27:21.930
But baby spinach, two and a half grams of protein per dollar.

00:27:22.210 --> 00:27:27.250
Cauliflower, 2.7 grams, a dollar mushrooms, 3.2 grams of protein per dollar.

00:27:27.250 --> 00:27:28.210
So a little better.

00:27:28.480 --> 00:27:28.599
Right.

00:27:28.599 --> 00:27:28.869
Yeah.

00:27:29.160 --> 00:27:33.204
But yeah, I mean, in, in general, we're not even in the ballpark of like the actual protein sources.

00:27:33.210 --> 00:27:33.329
Yeah.

00:27:33.569 --> 00:27:36.150
Still cheaper than juicy marbles though.

00:27:36.240 --> 00:27:36.299
Yeah.

00:27:37.289 --> 00:27:41.880
And these are, these ones we listed are around like the 30 to 40% protein.

00:27:41.940 --> 00:27:42.210
Yeah.

00:27:42.450 --> 00:27:46.769
Um, some solutions you could maybe buy frozen and canned veggies.

00:27:46.920 --> 00:27:48.150
Sometimes those are cheaper.

00:27:48.420 --> 00:27:50.279
You're more likely to find deals on those.

00:27:50.279 --> 00:27:50.579
Once again.

00:27:51.144 --> 00:27:56.095
These are prices that were not sale prices, so that they were more evenly comparable.

00:27:56.275 --> 00:27:57.714
Plus the frozen ones stay good longer.

00:27:57.714 --> 00:27:57.984
You know?

00:27:57.984 --> 00:28:01.974
You know how spinach stays in the fridge for like two or three days and it gets real slimy.

00:28:02.125 --> 00:28:03.384
I know, or broccoli.

00:28:03.384 --> 00:28:03.940
Even mushrooms.

00:28:05.035 --> 00:28:06.375
Mushrooms these days tend mushroom tend to go bad a lot faster.

00:28:06.375 --> 00:28:07.914
They go bad so fast.

00:28:07.914 --> 00:28:08.005
I know.

00:28:08.065 --> 00:28:08.700
It's so sad.

00:28:09.214 --> 00:28:11.494
I don't think you can really get frozen mushrooms, can you?

00:28:11.494 --> 00:28:13.174
But no, they sell the spinach, they sell canned.

00:28:13.174 --> 00:28:15.545
But I don't, I don't really even consider them mushrooms.

00:28:16.085 --> 00:28:18.394
It's like the ones they put on crappy pizzas, you know.

00:28:19.144 --> 00:28:19.265
Oh man.

00:28:19.265 --> 00:28:21.785
But spinach, you, you buy spinach, frozen, and a lot other vegetables.

00:28:21.785 --> 00:28:22.595
Broccoli, cauliflower.

00:28:22.595 --> 00:28:23.194
Broccoli.

00:28:23.315 --> 00:28:23.434
Yeah.

00:28:24.005 --> 00:28:28.055
Um, the other solution is to eat these as a vegetable serving, not as a main protein source.

00:28:28.055 --> 00:28:30.785
We mentioned a lot of other really great protein sources.

00:28:30.785 --> 00:28:32.944
So this shouldn't be your primary protein source.

00:28:33.005 --> 00:28:33.154
Yeah.

00:28:33.154 --> 00:28:35.615
And again, you should be eating a lot of veggies.

00:28:35.884 --> 00:28:36.154
Yeah.

00:28:36.154 --> 00:28:37.099
They're just, you're not very good.

00:28:37.240 --> 00:28:37.460
Uh.

00:28:37.855 --> 00:28:40.224
Price wise, they're not very good bang for your buck for protein.

00:28:40.315 --> 00:28:40.644
Yeah.

00:28:40.884 --> 00:28:45.805
Honestly, uh, calorie wise, either dollar per calorie, that's, it's pretty steep, so.

00:28:45.805 --> 00:28:46.134
All right.

00:28:46.134 --> 00:28:51.224
And then, number five on the list of the more expensive options are the non soy tofus.

00:28:51.884 --> 00:28:52.244
Yeah.

00:28:52.424 --> 00:28:53.654
I've seen a couple options.

00:28:53.654 --> 00:28:56.684
Mostly chickpea, pumpkin and fava bean tofu.

00:28:56.984 --> 00:29:00.704
Um, chickpea comes in around two and a half grams per dollar.

00:29:01.154 --> 00:29:03.944
Pumpkin is like five and a half grams per dollar.

00:29:03.944 --> 00:29:06.045
And then the fava bean is actually not too bad.

00:29:06.045 --> 00:29:07.805
It's 9.8 grams per dollar.

00:29:08.194 --> 00:29:11.494
Um, but these are still like way more expensive than soy tofus.

00:29:12.275 --> 00:29:19.474
And then if you're looking at other data pieces, the chickpea and pumpkin tofus are only around 22% protein on a calorie basis.

00:29:19.474 --> 00:29:21.845
So like half as much as soy tofu.

00:29:22.954 --> 00:29:23.045
Oh wow.

00:29:23.045 --> 00:29:24.184
That's actually kind of surprising.

00:29:24.335 --> 00:29:24.724
Yeah.

00:29:24.785 --> 00:29:30.214
So I feel like if you're on a budget, I would not be putting chickpea or pumpkin tofus in my cart.

00:29:30.575 --> 00:29:34.865
The one made with fava beans is actually kind of interesting because it has crazy macros.

00:29:34.865 --> 00:29:36.845
We're talking like 91% protein.

00:29:37.055 --> 00:29:37.535
Oh, holy shit.

00:29:37.775 --> 00:29:38.164
Yeah.

00:29:38.315 --> 00:29:40.174
So I can maybe understand why you might wanna buy those.

00:29:40.625 --> 00:29:42.394
I feel like that's like an exception.

00:29:42.394 --> 00:29:44.404
It is like outstanding in its field, right?

00:29:44.404 --> 00:29:46.144
Like yeah, maybe you could throw some dollars at it.

00:29:48.484 --> 00:29:48.724
Yeah.

00:29:48.724 --> 00:29:56.765
And some of the things you can do if you don't want to buy these 'cause they're a little too expensive, uh, you can make your own tofu with dried beans or lentils or pumpkin seeds.

00:29:56.769 --> 00:29:56.849
Yep.

00:29:57.785 --> 00:30:01.625
And then, you know, seitan might even be a better option for you if you're soy intolerant.

00:30:01.625 --> 00:30:04.654
So that's some of the most expensive and the cheapest stuff.

00:30:04.684 --> 00:30:06.424
Uh, protein per dollar on the table.

00:30:06.664 --> 00:30:08.375
Again, we have all the other data points.

00:30:08.375 --> 00:30:09.634
A ton of entries on the table.

00:30:09.634 --> 00:30:11.224
Really recommend you go on there and check it out.

00:30:11.615 --> 00:30:14.255
Um, let us know if there's anything that surprised you on there.

00:30:14.255 --> 00:30:19.265
I know when I was looking through it, after you initially put the data together, I was just sitting there like, wow, that's crazy.

00:30:19.295 --> 00:30:20.494
Oh my God, I never knew that.

00:30:20.585 --> 00:30:22.714
Like so many things popped up that I never thought of.

00:30:23.075 --> 00:30:25.924
And I think it probably will like change some of the buying habits too.

00:30:26.045 --> 00:30:26.315
Yeah.

00:30:26.390 --> 00:30:26.450
Yeah.

00:30:27.414 --> 00:30:28.400
So yeah, let us know.

00:30:28.579 --> 00:30:35.930
The thing that was most shocking to me was actually the price difference between a huge bulk bag of TVP versus like a four pound bag.

00:30:37.339 --> 00:30:37.430
Oh yeah.

00:30:37.430 --> 00:30:37.450
That just.

00:30:37.460 --> 00:30:38.150
That was crazy.

00:30:38.150 --> 00:30:39.170
It's like double the price.

00:30:39.170 --> 00:30:40.220
I was shocked about that.

00:30:40.250 --> 00:30:40.339
Yeah.

00:30:40.339 --> 00:30:41.180
Really surprising.

00:30:41.180 --> 00:30:44.660
All right, now we're gonna move into our myth of the week for this week.

00:30:45.029 --> 00:30:49.650
The myth of the week this week is that you need to be eating only complete protein sources.

00:30:53.069 --> 00:30:54.029
Yeah, so that's not true.

00:30:54.059 --> 00:31:02.380
Um, the complete protein is important because you do need all the amino acids in the right proportions to build muscle and maintain muscle, so you're not losing muscle.

00:31:02.690 --> 00:31:10.690
But if you eat one food that's not a complete protein source, you're probably eating it with other food that gives you the amino acids that you're missing from that food.

00:31:10.869 --> 00:31:15.400
So you don't need to go out necessarily and intentionally like combine things in the same meal.

00:31:16.059 --> 00:31:18.250
Um, but it does tend to happen naturally.

00:31:18.250 --> 00:31:21.759
Most people don't just sit down and just eat like seitan off the plate.

00:31:21.819 --> 00:31:23.440
Yeah, they're gonna have it with some other things.

00:31:23.690 --> 00:31:26.950
Seitan specifically is a little short in lysine, that amino acid.

00:31:27.474 --> 00:31:31.944
So if you're eating it with other things on your plate, those things are probably gonna provide the lysine you need.

00:31:31.944 --> 00:31:40.434
Or even within like a couple of hours of eating the seitan, like it's really more of a cumulative thing than it's, I need every piece of food that I eat to be a complete protein.

00:31:40.494 --> 00:31:40.795
Yeah.

00:31:41.305 --> 00:31:49.525
So if you think about amino acids, like friends are inviting to a pool party, as long as they all show up to the pool party in your stomach, it doesn't really matter what time they come.

00:31:49.525 --> 00:31:49.825
Right?

00:31:49.825 --> 00:31:50.454
That's true.

00:31:50.470 --> 00:31:50.890
Mm-hmm.

00:31:50.890 --> 00:31:56.009
If it is something that you're worried about though, you could probably round it out with like what EAAs?

00:31:56.079 --> 00:31:56.470
Yeah.

00:31:56.470 --> 00:31:57.069
If you like.

00:31:57.339 --> 00:32:09.144
I do actually tend to do that sometimes I do eat a pretty big serving of seitan, so I'll also do like a scoop of EAAs just to make sure I'm getting the extra lycine for that muscle building session of the day, for lack of a better word.

00:32:09.595 --> 00:32:14.484
Um, also you can, you know, you can focus on soy, which is a complete protein.

00:32:14.634 --> 00:32:14.694
Yeah.

00:32:14.694 --> 00:32:23.414
As like one of your major protein sources or just do like a, uh, protein powder throughout the day that's like a blend or it's a single source, complete protein like soy, something like that.

00:32:23.414 --> 00:32:23.565
Yeah.

00:32:23.565 --> 00:32:26.805
And I think some other complete protein sources are what nutritional yeast.

00:32:27.325 --> 00:32:28.075
Um, quinoa.

00:32:29.019 --> 00:32:29.259
Quinoa.

00:32:29.454 --> 00:32:29.694
Yeah.

00:32:29.694 --> 00:32:31.825
Buckwheat, buckwheat, spirulina.

00:32:31.825 --> 00:32:33.619
A lot of those are like, you can't really get 'em in a high volume.

00:32:33.640 --> 00:32:35.394
You can't get 'em in a high volume, but they're complete.

00:32:35.394 --> 00:32:35.454
Yeah.

00:32:36.299 --> 00:32:39.029
But you can also make your seitan with tofu, which is what I do.

00:32:39.210 --> 00:32:39.420
Yeah.

00:32:39.809 --> 00:32:49.069
So you don't need to worry about it too much, but you do wanna make sure you're not like getting a like 50% of your protein for the day is like from this limited amino acid protein.

00:32:49.099 --> 00:32:49.160
Yeah.

00:32:49.160 --> 00:32:50.869
From vital wheat gluten or something.

00:32:51.029 --> 00:32:51.329
Yeah.

00:32:51.359 --> 00:32:53.220
So eat a varied diet essentially.

00:32:53.220 --> 00:32:57.450
Well, it's worth knowing how it works, but probably not something you're gonna have to actively do things about day to day.

00:32:57.450 --> 00:32:57.809
Yeah.

00:32:58.035 --> 00:32:58.325
Yeah.

00:32:58.325 --> 00:33:02.585
Next you have a new YouTube video out this week for your long form recipes that you've been putting out.

00:33:03.244 --> 00:33:06.005
This one is your pumpkin spice donut holes.

00:33:06.694 --> 00:33:07.025
Yeah.

00:33:07.085 --> 00:33:08.255
These are one of your favorites.

00:33:08.795 --> 00:33:09.964
Yes, those are one of my favorites.

00:33:10.894 --> 00:33:18.125
These are made with vital wheat gluten, which we just learned about is super duper cheap and these taste really good, so you should check it out and you should make it.

00:33:18.365 --> 00:33:18.545
Yeah.

00:33:18.575 --> 00:33:19.295
Super high protein.

00:33:19.355 --> 00:33:33.490
This is actually what I was thinking about when I just said sometimes I eat a hundred grams of protein in seitan a day, so I'll sit down with my, um you know, large container of pumpkin spice donut holes and my EAA drink and suddenly it's all complete.

00:33:33.519 --> 00:33:34.779
It's called balance.

00:33:37.089 --> 00:33:37.329
All right?

00:33:37.329 --> 00:33:37.509
Yeah.

00:33:37.509 --> 00:33:38.259
So check that out.

00:33:38.259 --> 00:33:39.789
That link will be in the show notes as well.

00:33:39.789 --> 00:33:41.109
So we hope you enjoyed this one.

00:33:41.109 --> 00:33:45.519
We hope you go out there and look at the table and really poke around and dive in there and give us feedback.

00:33:45.519 --> 00:33:46.900
We love to hear from everybody.

00:33:46.960 --> 00:33:48.009
Please give us feedback.

00:33:48.009 --> 00:33:49.240
I wanna do more data entry.

00:33:50.619 --> 00:33:56.589
Also, if you haven't already, be sure to subscribe to the podcast and if you could leave a review, apple Podcast tends to be the one that helps the most.

00:33:56.589 --> 00:33:57.819
But, uh, we get reviews everywhere.

00:33:57.819 --> 00:34:00.160
You can also leave a comment if you're listening in Spotify.

00:34:00.160 --> 00:34:01.134
We've had a couple people do that now.

00:34:01.940 --> 00:34:02.990
Uh, so that's pretty easy.

00:34:03.259 --> 00:34:06.799
We've also got a link in the show notes to send us a text message, so you can do that.

00:34:06.799 --> 00:34:10.280
We can't reply directly to it, but we can address it here on the podcast next time.

00:34:10.489 --> 00:34:16.760
Also, comments and messages make us really happy because it kind of feels like we're talking into like the abyss.

00:34:16.789 --> 00:34:17.480
Yeah, that's true.

00:34:17.900 --> 00:34:20.090
You particularly like to get yours in haiku form.

00:34:20.210 --> 00:34:26.119
I do like haikus when people leave me a recipe comment in haiku, it makes my whole life.

00:34:26.150 --> 00:34:26.510
Yeah.

00:34:27.230 --> 00:34:31.510
So, uh, in the show notes as well, we have links to our websites and social media profiles.

00:34:31.570 --> 00:34:34.989
So feel free to reach out on any of those again, uh, love to hear from everybody.

00:34:35.469 --> 00:34:35.679
Yeah.

00:34:35.679 --> 00:34:39.429
And again, if you check out the table and you have any feedback, let me know.

00:34:39.429 --> 00:34:42.039
'cause I want it to be the most useful table of all time.

00:34:42.369 --> 00:34:43.210
Yeah, sounds good.

00:34:43.690 --> 00:34:45.730
All right, well I think that's it for this week.

00:34:45.760 --> 00:34:46.449
Do you wanna say bye?

00:34:46.635 --> 00:34:46.855
Bye.

00:34:47.380 --> 00:34:47.889
Bye everybody.