The Freegan Vegan — Shopping for 200g of Plant Protein Per Day!
Here’s how I eat 200g of plant protein a day for less than $10!
Every Tuesday I head down to my local salvage grocer to get 20% off on already deeply discounted groceries. (A salvage grocer receives food from normal grocery stores as a tax write off when they feel they won’t sell the product in time.)
Things I look out for:
- Fat — I like to see a protein to fat ratio of 2:1 or higher. This is only because I am trying to hit absurd levels of protein. Sorry, no nuts/peanut butter!
- Sodium — While I prefer to keep it low, I’m fine with 4–5g a day as long as I get in a sweaty cardio session. It’s common for endurance runners to consume sodium pills because they run low. Just keep an eye on blood pressure…
- Expiration — Some of these are past best by dates. That’s not typically a concern for me. I have yet to be repulsed by anything that is ‘expired’.
- Price — I try to keep 100g of protein under $5 if possible.
Here are some of the new/favorite finds from this week.
What I was most excited about this week was these Koia Cinnamon Cereal shakes for just $1.10 each.
Koia Protein Cinnamon Cereal:
- Protein: 18g
- Fat: 7g
- Sodium: 240mg
- Servings: 1
- Price: $1.10
- Cost per 100g of protein: $6.11
- Protein to fat ratio: 2.57
They go down easy, have a decent protein to fat ratio, and tolerable sodium. I picked up 90 of these convenient bottles. They are a staple in my daily 200g protein goal.
Ripple Kids Pea Milk:
- Protein: 8g
- Fat: 1g
- Sodium: 125mg
- Servings: 6
- Price: $0.80
- Cost per 100g of protein: $1.67
- Protein to fat ratio: 8.00
Deliciou Plant Based Pork:
- Protein: 20g
- Fat: 1g
- Sodium: 307mg
- Servings: 4
- Price: $4
- Cost per 100g of protein: $5.00
- Protein to fat ratio: 20.00
No Evil Itatlian ‘Sausage’:
- Protein: 25g
- Fat: 2g
- Sodium: 770mg
- Servings: 4
- Price: $3.20
- Cost per 100g of protein: $3.20
- Protein to fat ratio: 12.50
Smoked Soy-Free Tofu:
- Protein: 13g
- Fat: 0g
- Sodium: 45mg
- Servings: 4
- Price: $2.40
- Cost per 100g of protein: $4.62
- Protein to fat ratio: 13.00 (since the fat is 0g, a default value of 1g is used for calculation)
Mori-Nu Tofu:
- Protein: 6g
- Fat: 0g
- Sodium: 25mg
- Servings: 4
- Price: $0.80
- Cost per 100g of protein: $3.33
- Protein to fat ratio: 6.00 (since the fat is 0g, a default value of 1g is used for calculation)
Brami Penne:
- Protein: 12g
- Fat: 3g
- Sodium: 6mg
- Servings: 4
- Price: $2.40
- Cost per 100g of protein: $5.00
- Protein to fat ratio: 4.00
Ultimate Plant-Based Burger:
- Protein: 20g
- Fat: 11g
- Sodium: 450mg
- Servings: 2
- Price: $3.20
- Cost per 100g of protein: $8.00
- Protein to fat ratio: 1.82
Sadly this one has to be considered a “cheat meal” since it has a surprising amount of Saturated Fat. Unsurprisingly, the burger was delicious.
I have many other staples such as mung bean stew and bean chili, this is just my weekly update on new things I’m trying out! If you are interested in further updates, give me a follow.
