Hello everyone. And happy new year.

I have been looking at a modest selection of foods considered to be effective sources of protein, and made a list of them with data brought together using current local supermarkets.

EDIT: my table was ruined somehow ...

|| || |Rank sorted: LOW to HIGH, full list|Protein content (g), per 100g|Price (dollars), per 100g|Rank (g/dollar)||Bought quantity|Creatine (g), per 100g|Fats (g), per 100g|

|Beef, heart|27|0.81|33||**~ 1000g whole**|0.4|4|**

|Dairy: cheese, edam|27.2|1.03|26||1000g block|0|26.7|

|Lamb, liver|27|1.1|25||~ 500g whole**|0.4|5|**

|Beans: dried, soaked chickpeas, organic|8.2|0.33|25||100g dry, 300g soaked|0|5|

|Lentils – Red, split, dried, organic|23|0.99|23||500g pack|0|0.5|

|Lentils – French Puy, dried, organic|24|1.23|20||500g pack|0|1|

|Lamb, heart|25|1.3|19||~ 500g whole**|0.4|5|**

|Lentils – black, dried, organic|24|1.3|18||500g pack|0|1|

|Lamb, whole leg, bone in|27|1.49|18||2500g whole, frozen|0.4|17|

|Lentils – brown, dried, organic|24.3|1.45|17||500g pack|0|1|

|Dairy: cheese, colby|23.4|1.38|17||1000g block|0|34.5|

|Beef, mince ~ 82 percent|23|1.55|15||1000g pack|0.4|18|

|(peanuts, smooth paste)|27|1.8|15||2000g container|0|50|

|Chicken, drumsticks – organic|20|1.4|14||900g pack|0.4|2|

|Beans: peanuts, smooth paste|27|2|14||700g glass jar|0|50|

|(green lipped mussels)|17|1.2|14||Fresh, 1000g in shell, 500g shelled|0|3|

|Tuna, tinned, water|24|1.8|13||425g tin|0.4|1|

|Whey: protein powder, vanilla flavour|66.6|6.11|11||900g pack|0|7.3|

**|**Shellfish: green lipped mussels**|17|1.5|11||1000g shelled pack|0|3|

|Hemp seed: powder, protein|50|4.45|11||200g pouch|0|9.6|

|Dairy: cheese, cheddar, lactose free|22.3|2|11||500g block|0|36.2|

|Beef, mince, prime ~ 87 percent|22.7|2.1|11||1000g pack|0.4|13|

|Hulled seeds: sesame tahini, organic|26|2.6|10||500g glass jar|0|60.6|

|Dairy: cottage|12.6|1.32|10||500mL tub|0|4|

|Dairy: yogurt, protein plus|8.2|0.93|9||950g tub|0|1.7|

|Dairy: yogurt, kalo|9.5|1.07|9||800g tub|0|2.8|

|Chicken, breast – organic|31|3.33|9||450g pack|0.4|2|

|Chicken eggs|13|1.4|9||1500g tray|0.01|10|

|Beans: kidney beans, organic|9|1|9||220g drained, 400g tin|0|1|

|Beef, mince, premium ~ 95 percent|22|2.7|8||1000g pack|0.4|5|

|Dairy: milk, A2, organic|4.2|0.57|7||1500mL bottle|0|5.6|

|Beans: soya beans – tofu, firm|12.5|1.83|7||300g pack|0|3|

|Beans: chickpeas, organic|7.6|1.1|7||220g drained, 400g tin|0|5|

|Beans: black beans, organic|8.2|1.1|7||220g drained, 400g tin|0|1|

|Sardines, tinned, extra virgin olive oil|18|3|6||110g tin|4|15|

|Salmon, fresh, NZ|22|5.5|4||Fresh, selection|0.45|25|

|Dairy: cream cheese, Australia|7.1|2.4|3||250g block|0|32.7|

|Creatine powder|0|9.49|0||1000g pack|100|0 |

The list ranks foods based on grams of protein per NZD (fourth column) - an economic efficiency ranking with respect to protein content, if you will.

Important nuances to consider:

>> Why include legumes? Rather than them being something I eat much from, I just wanted to see how they compare out of curiosity. And why organic? I don't think I would be bothering with them ever otherwise.

>> water content. In legumes (beans, lentils, peanuts) - buying dry and soaking at home is very cost effective. Chickpeas are the only legume with entries for both canned and dry bulk bought. I only included dry lentil data in the list, when lentils soak up water they double their size, and for beans, the transformation is about a three fold increase.

>> bone weight. Bone in the chicken drumsticks: I didn't adjust for that in the list, it would be about 1/3 bone by weight; leg of lamb, bone weight not taken into account either.

>> I was rather impressed by a few things, one being hard cheeses, I should have guessed: I included colby, edam would be similar albeit with lower fat content. Another: lentils and lamb organ meats side by side.

Included are the quantities just a a way of indicating how the prices were determined.

I hope this may have provided some useful perspectives. Any thoughts or suggestions are most welcome.

Cheers.

It’s been a couple of years since I last did keto or low carb.

Would appreciate people sharing which keto or (proper) low carb bread they’re finding good before I spend $$$ on trying out the latest batch of sawdust I find at the supermarket.

Something to platform marmite + avocado on toast as a priority.

Prefer to just buy BUT would also consider ideas for making bread IF the recipe is universally loved by everyone and truly a ‘winner’.

Found the Bryant Bakehouse cafe and roasts sells roast pork and crackle. $5/100g with crackle, and $1/piece of more crackle. Made for a nice lunch today.

I want to buy keto suitable salad dressing. Are there any I can get at Pak n Save or Countdown.

I just came out of Bin Inn where I was told they’re not allowed to sell it for some reason.

They had it a few weeks ago but now it wasn’t there.

Anyone encounter this issue?

I promise I'm not being paid to plug them or anything, but I placed an order yesterday morning hoping that it might help to get it processed quicker if it was placed before noon. Not only was the order processed and shipped out on the same day, I received it today, and they clearly packed it with some care as even the glass jars arrived safely! All the products I've taste tested so far have been great and exactly what I was after - the only thing that was out of stock was plain/unflavoured liquid monk fruit drops but oh well.

I've done keto on and off over the years - the earliest probably circa 2014, the most recent being 2 years ago. This time I'm back with a partner in tow, and gosh it's so cool that there are so many more keto products available in AoNZ now. There are so many keto friendly things that you can just get at the supermarket, and online stores really help to fill in the gaps where that's not enough. It's never been easier to do keto, and I hope I never take that for granted. Even all of the alternative sweeteners that give me awful stomach issues, haha, I'm really glad they're so accessible for other people who can get use out of them, even if I can't.

I know this is subjective. Noticed enjoying particular creams for their particular flavours. Top right now, 500 mL cream, A2 protein, in glass jar. So yummy. And rich, viscous.

Before keto, one of my favourite things to do was to finish my noods and turn my leftover Hot & Spicy noodlebowl soup into a delicious omlette! The nutrition label covers both the noodles AND the flavour packet but I'm wondering if there's any frickin' way to find the nutritional info of just the flavour? Hahaa

I sometimes buy those Noodle Zero instant noodles but it occurred to me that they're pretty expensive for what they are - you can get shiritake noodles from an asian shop for next to nothing.

The problem then becomes what to put on them, I like the convenience of just throwing a sachet of flavouring in, does anyone have any go-tos for instant soup / broth ideas that arn''t full of sugar and crap?

I’m on a lazy keto. And I want to get on the Yerba Mate buzz in replacement to my morning coffee. I have hear it has many benefits! Has anyone got any experience drinking this? I would like to know where to find a good brand that’s low in carbs. I can’t see nutrition info on any websites.

Hi Everyone

Just wondering what electrolyte beverages everyone uses if any?

Not many decent options available in NZ I don't think. They are all not great tasting in my opinion!

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Hello, I am wanting to get back onto Keto properly but i find i get better results and manage it better in my lifestyle buying them pre-made in bulk.

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I used Musclefuel in the past and found it great. But now that they have closed down, i am looking for alternatives. Any suggestions? :)

Where did it go? Can we still get it anywhere in NZ? Used to be Countdown, New World, etc stocked it.

If it's gone, are there any alternatives WITHOUT iodine? (too much iodine is a thing).

Preferably Potassium only, but Potassium with Sodium is fine too. No magnesium ideally.

Thanks in advance

Been struggling with keto bread options that work for sandwiches, as most tend to be quite dry and work better as toast.

Tried Gerry's low carb bread and it's pretty good.tastes almost like regular bread. They have a couple of versions that are either 1.7 or 2.2 net grams carbs per slice

Tried Making them last night and they just taste like peanut butter and cream cheese. I may as well eat them separately.

Will try a few other recipes.

https://www.fatforweightloss.com.au/cheesecake-fat-bombs/

Basically

Cream cheese peanut butter or coconut oil. Maybe a sweeter or keto choc chips.

Been off keto since last year. Thought I'd try again. Anyone got good place to get pee sticks ?

Also same as other posters. Snacks and meal ideas. I see hundreds of articles claiming keto. Except they have cucumbers as keto and they are huge carbs. Loads of other ones that mentioned keto but the snack is 4 or 5 carbs per sitting.

Anyway just looking for a bit generic advice. Especially as fish is super expensive currently. Meat eggs nuts. Avocado.

Most of my meals are egg bacon zucchini and mushroom based. Bit boring. Also any ideas for alcohol. Last time I experimented with white Russians. Swap out coffee liqueur for iced coffee. Was ok but a lot of work.

Cheers

Hi, anyone know of any online sources to buy grass fed beef in bulk e.g. 10kg per week that would work out cheaper than buying from the supermarket?

These guys looked decent

https://puresouthshop.com/collections/selection-boxes

https://www.greenmeadowsbeef.co.nz/Store/Beef-boxes

https://tofs.co.nz/collections/organic-meat-packs

https://www.pokenobacon.co.nz/collections/meat-box

For special occasions https://blackorigin.co.nz/collections/buy-nz-wagyu

Thanks.

So I love yogurt but keto yogurt is hard to get where I live and if I can get it, its super expensive. So I found out how to make it using just coconut cream and a probiotic capsule. So this is tomorrows mission, however I do like mine to have a bit of sweetness and flavour so I read I can just add some allulose and vanilla essence to sweeten it. Also read the you can us Xanthan gum to thicken it.

But no where told me how to really do this, so do I put the vanilla essence and allulose in at the beginning or do I make the yogurt and then once its ready flavor and sweeten it? Same for the xanthan gum?

Hi,

So I am back on Keto, this time being far more serious about it. Currently I am struggling getting enough fat and protein, but mainly fat, without going over carbs. Any good easy snacks that are good for getting fats and protein but not carbs?

The normal non southern fried onesae gone, at least from countdown in Newtown, Wellington. They were my go-to for lunches for me.

Anyone found an alternative?

Hey everyone - just started Keto and I want to make some ketoade to make sure I'm getting my sodium/magnesium/potassium. Was looking into some lo-salt but I cannot find much online without paying over $20 for shipping to Auckland...anyone have any advice or tips?

With the arrival of Costco, is anyone super excited by the possible keto products they might be bringing to the NZ market? I've been watching videos on Youtube of people overseas showing off all the keto products that their local Costcos sell and the variety is amazing.

I know there's a possibility that these products may not make it into the NZ catalogue, but one can hope. Fingers crossed!

I'm back on the keto train after being off it for several years. There seems to be a whole bunch of new keto foods and cafes/eateries on the scene since I last did keto.

Do you have any particular keto products (that you can buy at the supermarket) or cafes/eateries (in Auckland) that you recommend I check out?

Thanks!!

I see a lot of recipes for chicken, beef and pork/bacon, but only seen lamb mentioned rarely. I'm assuming people in the U.S. don't eat as much lamb.

Lamb shoulder chops are especially fatty for Keto and super simple to prepare/tasty

Any reason not to have a lot of lamb chops on the menu?

Update, see edit at bottom.

Is goddamn awful.

Don’t bother with it, even if it is only 1.7g per 330mL. Pure Blonde or Summit Ultra are far better ultra low carb lagers.

To end on a positive, Mac’s Ultra Violet pale ale is very nice, but a few more carbs (4.7g per 330mL)

Edit. I’m thinking the first one I had wasn’t quite cold enough. When proper cold the sticky maltiness is gone. Not great, not terrible