Cheat Sheet - Vitamin K2
PALEO LEAP CHEAT SHEET
PALEO PROTEIN ON A BUDGET
YOU CAN GET HIGH-QUALITY FAT VERY CHEAPLY:
lard, tallow, and other animal fats are widely available and very inexpensive. Some farmers will even give it away if you ask. And carbs, of course, are as cheap as could be; potatoes often go down to 50 cents/pound or below.
But it’s protein that really hurts the grocery budget – so take a look at the cheapest ways to get enough high-quality Paleo protein:
COST PER 1 POUND, AS SOLD1
GRAMS OF PROTEIN PER 1 POUND, AS SOLD2
COST PER GRAM OF PROTEIN
$ 1.70
69
$ 0.02
(AVERAGE OF ALL PARTS)3
$ 1.50
51
$ 0.03
EGGS
$ 1.50
57
$ 0.03
SKINLESS TURKEY BREAST
$3
107
$ 0.03
SKINLESS CHICKEN BREAST
$ 3.40
102
$ 0.03
PORK LOIN, TRIMMED OF FAT
$ 3.50
102
$ 0.03
WHITE POTATOES
$0.68
16
$ 0.04
CANNED TUNA
$ 3.80
107
$ 0.04
$4
89
$ 0.04
ABOUT $ 5
ABOUT 100
$ 0.05
HAM, BONELESS
$ 4.10
83
$ 0.05
GROUND BEEF, 90% LEAN
$ 5.20
91
$ 0.06
CANNED SALMON
$ 5.20
89
$ 0.06
WHAT YOU BUY:
WHOLE TURKEY
(AVERAGE OF ALL PARTS)3
WHOLE CHICKEN
(@ $2/dozen)
PORK CHOPS, BONELESS BEEF, LEAN CUTS
(top round roast, top loin steak, sirloin, etc), with little to no visible fat on the outside
(rounded to nearest cent)
Rounded to the nearest 10 cents. Information taken from this table. Where that table didn’t show a price, prices were taken from an online grocery shopping service. Your local prices will vary slightly, but prices of each cut relative to the other cuts should be the same. So no matter how much your whole chickens cost, they should be cheaper per pound than your chicken breast. 1
If you really want to figure out the precise cost per gram of protein, use this equation: [COST PER GRAM OF PROTEIN] = [# GRAMS OF PROTEIN/LB] ÷ [COST PER LB]. 2
Rounded to the nearest gram. Numbers taken from the United States Department of Agriculture food database.
You can also get some protein out of the bones by using them to make stock, but this is not accounted for in the price per gram since it’s impossible to measure precisely. 3
CAN YOU SPOT THE
SURPRISE DARK HORSE?
THAT’S RIGHT:
You probably couldn’t get a whole meal’s worth of protein from potatoes (YOU’D HAVE TO EAT ABOUT 2 POUNDS), but they’re a nice supplemental source.
PER POUND, IT’S JUST AS CHEAP TO GET PROTEIN FROM POTATOES AS FROM CANNED TUNA (sweet potatoes, unfortunately, are more expensive and have almost no protein, so they don’t make the list).
BUDGET-FRIENDLY HIGH-PROTEIN RECIPES Now you know what to look for; here are some menu ideas:
Whole Chicken
Skinless chicken or turkey breast
Butterflied roast chicken Cinnamon chicken
(all of these recipes call for one or the other, but they would be equally good with either)
Roast chicken with grapes
Sweet potato buffalo chicken casserole
Ginger-citrus roast chicken
Lemon and thyme chicken
Moroccan-style roast chicken
Chicken and artichoke panzanella Turkey chili Winter vegetable soup
COOKING
ON A PROTEIN BUDGET
If budgeting is an issue, then the goal should be to use just as much protein as you need, and make up the rest of your energy with cheaper macronutrients. If you’re eating something very lean, like chicken breast, you can cut down to 1 palm-sized serving of meat in a meal – just make it up by liberally adding fat and carbs to the plate:
LEAN4 P R OT E I N
A typical Paleo serving size for meat is 2 palms, but you can cut down to 1 by adding more fat and carbs.
+ Oil and vinegar (on a salad), mayonnaise, other fatty dressings, or cooking fat. Think around 3 tbsp. of fat per palm-sized serving of lean protein.
F AT
An avocado. Coconut milk (in a curry or soup).
+ CARBS
=
Carbohydrate-dense vegetables, like starchy tubers or winter squash. (or use white potatoes for an extra protein boost as well: see the table above)
For this table, “lean” means anything with 90 or more in the “total grams of protein per 1 pound” column from the chart above.
4
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken basved solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
PALEO PROTEIN ON A BUDGET
YOU CAN GET HIGH-QUALITY FAT VERY CHEAPLY:
lard, tallow, and other animal fats are widely available and very inexpensive. Some farmers will even give it away if you ask. And carbs, of course, are as cheap as could be; potatoes often go down to 50 cents/pound or below.
But it’s protein that really hurts the grocery budget – so take a look at the cheapest ways to get enough high-quality Paleo protein:
COST PER 1 POUND, AS SOLD1
GRAMS OF PROTEIN PER 1 POUND, AS SOLD2
COST PER GRAM OF PROTEIN
$ 1.70
69
$ 0.02
(AVERAGE OF ALL PARTS)3
$ 1.50
51
$ 0.03
EGGS
$ 1.50
57
$ 0.03
SKINLESS TURKEY BREAST
$3
107
$ 0.03
SKINLESS CHICKEN BREAST
$ 3.40
102
$ 0.03
PORK LOIN, TRIMMED OF FAT
$ 3.50
102
$ 0.03
WHITE POTATOES
$0.68
16
$ 0.04
CANNED TUNA
$ 3.80
107
$ 0.04
$4
89
$ 0.04
ABOUT $ 5
ABOUT 100
$ 0.05
HAM, BONELESS
$ 4.10
83
$ 0.05
GROUND BEEF, 90% LEAN
$ 5.20
91
$ 0.06
CANNED SALMON
$ 5.20
89
$ 0.06
WHAT YOU BUY:
WHOLE TURKEY
(AVERAGE OF ALL PARTS)3
WHOLE CHICKEN
(@ $2/dozen)
PORK CHOPS, BONELESS BEEF, LEAN CUTS
(top round roast, top loin steak, sirloin, etc), with little to no visible fat on the outside
(rounded to nearest cent)
Rounded to the nearest 10 cents. Information taken from this table. Where that table didn’t show a price, prices were taken from an online grocery shopping service. Your local prices will vary slightly, but prices of each cut relative to the other cuts should be the same. So no matter how much your whole chickens cost, they should be cheaper per pound than your chicken breast. 1
If you really want to figure out the precise cost per gram of protein, use this equation: [COST PER GRAM OF PROTEIN] = [# GRAMS OF PROTEIN/LB] ÷ [COST PER LB]. 2
Rounded to the nearest gram. Numbers taken from the United States Department of Agriculture food database.
You can also get some protein out of the bones by using them to make stock, but this is not accounted for in the price per gram since it’s impossible to measure precisely. 3
CAN YOU SPOT THE
SURPRISE DARK HORSE?
THAT’S RIGHT:
You probably couldn’t get a whole meal’s worth of protein from potatoes (YOU’D HAVE TO EAT ABOUT 2 POUNDS), but they’re a nice supplemental source.
PER POUND, IT’S JUST AS CHEAP TO GET PROTEIN FROM POTATOES AS FROM CANNED TUNA (sweet potatoes, unfortunately, are more expensive and have almost no protein, so they don’t make the list).
BUDGET-FRIENDLY HIGH-PROTEIN RECIPES Now you know what to look for; here are some menu ideas:
Whole Chicken
Skinless chicken or turkey breast
Butterflied roast chicken Cinnamon chicken
(all of these recipes call for one or the other, but they would be equally good with either)
Roast chicken with grapes
Sweet potato buffalo chicken casserole
Ginger-citrus roast chicken
Lemon and thyme chicken
Moroccan-style roast chicken
Chicken and artichoke panzanella Turkey chili Winter vegetable soup
COOKING
ON A PROTEIN BUDGET
If budgeting is an issue, then the goal should be to use just as much protein as you need, and make up the rest of your energy with cheaper macronutrients. If you’re eating something very lean, like chicken breast, you can cut down to 1 palm-sized serving of meat in a meal – just make it up by liberally adding fat and carbs to the plate:
LEAN4 P R OT E I N
A typical Paleo serving size for meat is 2 palms, but you can cut down to 1 by adding more fat and carbs.
+ Oil and vinegar (on a salad), mayonnaise, other fatty dressings, or cooking fat. Think around 3 tbsp. of fat per palm-sized serving of lean protein.
F AT
An avocado. Coconut milk (in a curry or soup).
+ CARBS
=
Carbohydrate-dense vegetables, like starchy tubers or winter squash. (or use white potatoes for an extra protein boost as well: see the table above)
For this table, “lean” means anything with 90 or more in the “total grams of protein per 1 pound” column from the chart above.
4
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken basved solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
