Steve's Kitchen — Performance Deep Dive

Protein Deep Dive

🥩 Know Your Fuel

Every protein source has a story. Every choice has consequences.
This is the complete guide to building your body brick by brick.

Protein is the foundation. Not all protein is created equal. Know your sources. Respect your budget. Feed the machine.

🍗 Chicken Breast

120 Calories
26g Protein
1.5g Fat
0g Carbs

Per 4oz (raw)

Why It's King

  • Highest protein-to-calorie ratio of any whole food
  • Neutral flavor — takes on any seasoning
  • Cheap and available everywhere

Quality Markers

  • Pink color, no gray spots
  • Firm texture, springs back when pressed
  • No off smells

Best Cooking Methods

  1. Pound flat (1" thickness) — Even cooking, no dry edges
  2. Brine — 30min in salted water prevents dryness
  3. 165°F internal temp — Use a thermometer, not guessing
  4. Rest 5 minutes — Lets juices redistribute
Budget Move: Buy whole chickens and butcher yourself. Half the price per pound.

🥩 Ground Beef

170 Calories
23g Protein
8g Fat
0g Carbs

Per 4oz (raw), 93% lean

Lean vs. Fat Ratio

Type Cutting Maintenance Bulking
96/4 ✓ ✓
93/7 ✓ ✓ ✓
90/10 ✓ ✓
85/15 ✓
80/20 Flavor only

Why Ground Beef Works

  • More bioavailable iron than chicken
  • Contains creatine naturally
  • Satisfying fat content
  • Versatile as hell

Best Cooking Methods

  1. Smash burgers — High heat, thin patties, maximum crust
  2. Taco meat — Season while browning
  3. Meatballs — Add egg + breadcrumbs for texture
Budget Move: Buy family packs, portion into 1lb bags, freeze flat.

🥚 Eggs

70 Calories
6g Protein
5g Fat
0.5g Carbs

Per large whole egg

Whole Eggs vs. Egg Whites

  • Whole eggs: complete nutrition (vitamins A, D, E, K, cholesterol for hormones)
  • Egg whites: pure protein, nearly zero calories (17 cal, 3.6g protein each)
  • Best practice: Mix both. 2 whole eggs + 4 whites = 24g protein, 200 calories

The Cholesterol Myth

Dietary cholesterol has minimal impact on blood cholesterol for most people. Eggs are fine. The research is clear. Eat the yolks.

Best Cooking Methods

  1. Hard-boiled — Meal prep champion
  2. Scrambled (low heat) — Creamy, not rubbery
  3. Fried in butter — Cast iron, medium heat
Budget Move: Eggs are always cheap. Buy the big flats (60 count) at Costco.

🥛 Greek Yogurt

100 Calories
17g Protein
0g Fat
6g Carbs

Per 1 cup, 0% fat plain

Why Greek Yogurt Dominates

  • Strained = double the protein of regular yogurt
  • Casein protein = slow-digesting (great before bed)
  • Probiotic benefits for gut health
  • Ridiculously versatile
Watch Out For: Flavored varieties = sugar bombs (15-20g sugar). Always buy plain, flavor it yourself.

Best Uses

  1. Post-workout shake base — Better texture than milk
  2. Overnight oats — Protein + fiber
  3. Dips and sauces — Replace sour cream
  4. Before bed — Slow protein release overnight

🐟 Salmon

208 Calories
23g Protein
12g Fat
0g Carbs

Per 4oz (raw), Atlantic farmed

The Omega-3 Powerhouse

  • ~2g omega-3s per serving
  • Reduces inflammation
  • Supports joint health
  • Brain food (DHA)

Wild vs. Farmed

  • Wild: leaner, more omega-3s, more expensive
  • Farmed: fattier, still good omega-3s, affordable
  • Reality: Both are excellent. Eat what you can afford.
Budget Move: Canned salmon (wild Alaskan) is cheap and just as nutritious.

🧀 Cottage Cheese

163 Calories
28g Protein
2g Fat
6g Carbs

Per 1 cup, 1% fat

The Casein King

  • Highest protein-per-calorie of dairy
  • Slow-digesting casein
  • Perfect before bed

Making It Not Gross

  • Blend it smooth for texture-haters
  • Mix with fruit (pineapple works great)
  • Add to smoothies
  • Use in recipes (pancakes, dips)

Cooking Methods That Preserve Protein Quality

The Truth About Protein and Heat

Heat DOES affect protein — it denatures (unfolds) the protein structure. But denatured doesn't mean destroyed.

  • Protein unfolds but amino acids remain intact
  • Actually becomes MORE digestible
  • Cooking makes protein more bioavailable

What to Avoid

  • Charring/burning — creates harmful compounds
  • Extreme prolonged heat — can degrade some amino acids
  • Doesn't matter for 99% of normal cooking

Best Methods (Ranked by Protein Preservation)

  1. Poaching — Gentle, low temp, maximum retention
  2. Steaming — No contact with water
  3. Baking (low-moderate) — 350-400°F is fine
  4. Grilling (controlled) — Quick sear, don't burn
  5. Pan-searing — Fast, hot, get it done

What Actually Matters

  • Don't burn it — Black char = bad compounds
  • Don't overcook — Dry protein is wasted food
  • Use a thermometer — Stop guessing

Budget-Friendly High-Protein Strategies

The Cheap Protein Tier List

S-Tier (Best Value)

Eggs (~$0.15/6g protein) • Whole chicken (~$0.20/25g) • Cottage cheese (~$0.25/14g) • Canned tuna (~$0.30/20g) • Dried beans/lentils (~$0.10/10g)

A-Tier (Good Value)

Chicken thighs (~$0.30/20g) • Ground beef 80/20 (~$0.40/20g) • Greek yogurt (~$0.35/10g) • Pork tenderloin (~$0.35/25g)

B-Tier (Moderate)

Chicken breast (~$0.50/25g) • Ground turkey (~$0.50/20g) • Salmon (~$0.80/20g)

C-Tier (Expensive)

Steak (~$1.50/25g) • Lamb (~$1.50/20g) • Most deli meats

Weekly Protein Budget ($50/week example)

Item Cost Protein Servings
5lb chicken breast $15 450g 18 meals
2lb ground beef (93/7) $12 180g 8 meals
3 dozen eggs $8 130g 12 meals
Greek yogurt (32oz) $5 80g 5 servings
Cottage cheese (32oz) $5 56g 4 servings
Canned tuna (6-pack) $5 120g 6 servings
Total $50 1,016g ~145g/day

Money-Saving Tactics

  1. Buy family packs — Always cheaper per pound
  2. Butcher your own chicken — Whole birds are 50% cheaper
  3. Freeze sales — Meat freezes for 6+ months
  4. Rotate proteins — What's on sale becomes the plan
  5. Eggs are your friend — Cheapest complete protein available
  6. Don't sleep on canned fish — Same nutrition, fraction of the price
  7. Protein powder ONLY if needed — Real food first

"Protein is the foundation. Know your sources. Respect your budget. Feed the machine."