if magcalorie deficit ka..at need mo ng source of protein, what is the cheapest alternative to chicken & egg?

 5.18.2026 #onlinediary
 

 

 

cici!  

upon reading sa forum ng mga nagpapapayat at calorie deficit, i just realized na hindi lang ako yung allergic sa chicken at egg..
madami pala kami,,
yung chicken & egg kasi , specially chicken egg at duck egg (itlog na pula) ay one of the cheapest & masarap na source of protein.. 
favorite ko rin KFC chicken, comfort food ko yan.. so maganda sanang chicken lang then no rice.. kaso unfortunately disaster sa pagmumukha ko every time i eat chicken
now, if magcalorie deficit ka..at need mo ng source of protein, what is the cheapest alternative to chicken & egg??

  

=== 

 cici:

Kung allergic ka talaga sa chicken at egg, malaking adjustment siya sa calorie deficit dahil sila usually ang “default cheap protein” ng maraming nagpapapayat. Pero marami pa ring puwedeng alternatives na relatively mura sa Pilipinas.

Ito ang practical ranking ko based sa presyo + protein + madaling hanapin:

1. Tokwa / tofu

• Isa sa cheapest protein sources
• Mataas protein for the price
• Mababa calories depende sa luto
• Madaling gawing:
  • tokwa’t gulay
  • air fried tofu
  • tofu sisig
  • tofu steak
• Mas okay kaysa processed meat habang nagpapapayat

Approx protein:

• ~8–12g protein per 100g

2. Galunggong

• Cheap fish na mataas protein
• Mas nakakabusog kaysa egg minsan
• Mas okay kung grilled/sinigang kaysa fried

3. Tamban / sardines

• Very budget-friendly
• Mataas omega-3
• Good for calorie deficit dahil nakakabusog

4. Mongo

• Super mura
• Surprisingly good protein + fiber
• Fiber helps appetite control

Magandang combo:

• monggo + tofu
• monggo + fish

5. Tuna (especially canned in water)

• Mataas protein
• Convenient
• Watch sodium/langis kung flavored

6. Peanut Butter

• May protein pero mataas calories
• Good in moderation only
• Madaling sumobra habang calorie deficit

7. Greek Yogurt

• Good protein
• Nakakabusog
• Pero medyo mas mahal

Sa tingin ko, pinaka practical sa situation mo ay:

• tofu
• fish
• monggo

instead of trying to “force” chicken dahil comfort food mo siya. Kasi kung nagkaka-disaster sa mukha mo every time, baka:

• allergy,
• intolerance,
• histamine reaction,
• or reaction sa breading/oil/seasoning ng fried chicken.

At malaking bagay din sa weight loss ang pagkain na hindi nagpapa-inflame o nagpapa-bloat sa katawan mo.

Simple cheap cutting meal halimbawa:

• rice (controlled)
• monggo
• tokwa
• galunggong

Mas mura pa minsan kaysa pure chicken diet.

Isa pang realization ng maraming nagda-diet:
Hindi kailangan sobrang taas ng protein gaya ng fitness influencers para pumayat. Ang pinakaimportant:

• sustainable calorie deficit
• sapat na protein
• hindi ka gutom lagi
• kaya mong gawin long term

Kung gusto mo, pwede rin kitang bigyan ng:

• “CHEAPEST HIGH PROTEIN FOODS IN PH” ranking
• exact pesos per gram of protein
• or “best protein foods if allergic to chicken & egg.”