Without refrigeration, meat and many other protein rich foods can be challenging and costly.
I put this chart together to help people understand the cost side,
and make more informed choices (it definitely changed some of my own buying habits!).
In general, these products are my most regular shelf stable Meat/Eggs/Cheese foods.
Note that as a result of doing this research I'm planning to increase my stocks & consumption of Nuts. :)
"Calorie Cost" is the cost of 2000 calories of each item, which is the recommended daily amount for an adult sedentary male.
"Protein Cost" is the cost of 65g protein of each item, which is the recommended daily amount for an adult male.
I am not advising that anyone eat 2000 calories per day of any one of these items,
it's merely an easy to understand way to normalize the cost. :)
I've bolded products that I consider "best buys", based mostly on these numbers.
This is a rough first draft.
I'll be cleaning it up and adding more plant based proteins,
and perhaps fiber and sodium columns.
All prices (except #10 cans) were updated on 2022-Aug-21.
| item | Calorie Cost | Protein Cost | size | cost | calories | protein | fat | bonus |
|---|---|---|---|---|---|---|---|---|
| Meat: | ||||||||
| bacon bits, Great Value | $11.18 | $3.68 | 2.5 oz (71g) | $1.70 | 304 cal | 30 g | 20 g | it's bacon :) a little goes a long way :) |
| pepperoni, Hormel | $9.82 | $9.29 | 3.5 oz (99g) | $2.43 | 495 cal | 17 g | 46 g | 2 small pouches per box, ideal for making tortilla pseudo pizza |
| summer sausage, Dollar Tree ("Trail's Best") | $5.56 | $3.25 | 5 oz (140g) | $1.25 | 450 cal | 25 g | 38 g | new, and may not be available for long, so I plan to stock up (review will be coming soon!) |
| SPAM Single | $8.52 | $7.08 | 2.5 oz (71g) | $0.98 | 230 cal | 9 g | 21 g | semi regularly available on sale for $0.70 each |
| corned beef hash, Great Value | $7.15 | $5.11 | 14 oz (396g) | $2.28 | 638 cal | 29 g | 40 g | |
| vienna sausages, BBQ, Armour | $5.97 | $3.61 | 27.6 oz (780~g) | $4.66 | 1560 cal | 84 g | 120 g | price of a six-pack |
| sausage crumbles, freeze dried, #10 can, Nutristore |
$14.38 | $8.68 | 28.21 oz (800g) | $37.39 | 5200 cal | 280 g | 340 g | ultra long shelf live |
| beef crumbles, freeze dried, #10 can, Nutristore |
$18.62 | $7.56 | 27.51 oz (780g) | $46.54 | 5000 cal | 400 g | 360 g | ultra long shelf live |
| Eggs, Dairy, related: | ||||||||
| eggs, large | $5.95 | $2.26 | 1 dozen | $2.50 | 840 cal | 72 g | 60 g | prices have been swinging widely in 2022 (about twice 2021 prices) |
| eggs, scrambled, dried powder, #10 can, Augason Farms | $13.76 | $5.96 | 36 oz (1.02kg) | $37.99 | 5520 cal | 414 g | 368 g | |
| powdered milk, instant nonfat, Great Value | $6.32 | $2.06 | 32 oz (907g) | $9.97 | 3155 cal | 315 g | 0 g | |
| cheese, process "singles", Great Value | $4.13 | $2.24 | 16 oz (453g) | $2.48 | 1200 cal | 72 g | 96 g | superb in grilled cheese sandwiches |
| cheese, cheddar | $4.55 | $2.32 | 8 oz (226g) | $2.00 | 880 cal | 56 g | 72 g | |
| cheese, mozzarella, freeze dried, #10 can, Augason Farms | $18.41 | $10.47 | 30 oz (856g) | $34.47 | 3745 cal | 214 g | 214 g | ultra long shelf live, very limited availability since the beginning of COVID |
| mayonnaise, squeeze bottle, Dollar Tree | $1.43 | $4.28 | 10 fl-oz (295 mL) | $1.25 | 1748 cal | 19 g | 190 g | |
| Nuts: | ||||||||
| peanut butter, crunchy, Great Value | $1.10 | $0.92 | 40 oz (1.13kg) | $3.47 | 6300 cal | 245 g | 525 g | Warning: peanut butter will attract critters |
| peanut butter, crunchy, Great Value | $1.21 | $1.01 | 18 oz (510g) | $1.74 | 2880 cal | 112 g | 240 g | Warning: peanut butter will attract critters |
| almonds, roasted & lightly salted, Great Value | $4.18 | $3.85 | 14 oz (397g) | $4.98 | 2380 cal | 84 g | 224 g | |
| cashews, halves & pieces, Great Value | $4.62 | $4.81 | 27 oz (765g) | $9.98 | 4320 cal | 135 g | 351 g | is packaged in a nifty square plastic container, which is ideal for reuse |
| walnuts, halves & pieces, Great Value | $4.30 | $6.29 | 32 oz (907g) | $12.38 | 5760 cal | 128 g | 576 g | |
| pistachios, roasted & salted, Great Value | $9.24 | $9.01 | 24 oz (680g) | $9.98 | 2160 cal | 72 g | 168 g | |
| all other Plant based foods - Legumes: | ||||||||
| lentils, (dry), Great Value | $2.58 | $0.74 | 16 oz (454g) | $1.34 | 1038 cal | 117 g | 0 g | |
| chick peas, (canned), Great Value | $3.85 | $2.54 | 15.5 oz (439g) | $0.78 | 405 cal | 20 g | 7 g | |
| tofu, firm, House Foods | $9.54 | $3.13 | 16 oz (453g) | $1.78 | 373 cal | 37 g | 21 g | |
| quinoa, organic white, Great Value | $3.38 | $3.11 | 32 oz (907g) | $5.74 | 3400 cal | 120 g | 60 g | unlike most plant based proteins, the protein in quinoa is "complete" |
| quinoa, organic tri-color, Great Value | $4.20 | $3.64 | 16 oz (454g) | $3.36 | 1600 cal | 60 g | 25 g | |
| all other Plant based foods - Pasta: | ||||||||
| spaghetti, Clover Valley | $0.95 | $0.72 | 16 oz (454g) | $0.80 | 1680 cal | 72 g | 8 g | price when bought at DollarGeneral during their 20% off Saturday sales |
| elbow macaroni, Great Value | $1.04 | $0.97 | 32 oz (907g) | $1.67 | 3200 cal | 112 g | 16 g | |
| angel hair pasta, Great Value | $1.15 | $1.07 | 16 oz (454g) | $0.92 | 1600 cal | 56 g | 8 g | this is just thin spaghetti, and cooks a little quicker (i.e. less fuel required) |
| "garden" rotini pasta, Great Value | $1.15 | $1.07 | 16 oz (454g) | $0.92 | 1600 cal | 56 g | 8 g | tricolor pasta with spinach and tomato powders |
| spaghetti, whole wheat, Great Value | $1.25 | $1.16 | 16 oz (454g) | $1.00 | 1600 cal | 56 g | 12 g | |
| elbow macaroni, whole wheat, Great Value | $1.19 | $1.16 | 16 oz (454g) | $1.00 | 1680 cal | 56 g | 12 g | |
| lasagna pasta, Great Value | $1.68 | $1.65 | 16 oz (454g) | $1.37 | 1634 cal | 54 g | 9 g | |
| ramen, Maruchan | $1.26 | $1.94 | 36 oz (1020g) | $2.87 | 4560 cal | 96 g | 168 g | 12-pack |