Diet on a Budget

[True_Lou]

Money is getting a lot tighter and I can no longer afford to eat like I used to. I can't buy Cytogainer anymore as a quick source of protein and calories. I also can't eat quality meats like Salmon and Steak like I used to either - which always once a day, sometimes twice. The only thing that won't change will be my breakfasts which always consist of eggs, toast, and milk.

What are the cheapest things I can put into my diet without sacrificing calories and protein? I'd like to keep eating 3 solid meals a day with at least 2 snacks in between? Any advice on how you guys eat and what it costs on a daily basis would be appreciated.

[NVR2BIG1]

meal 1- 5 egg whites, 1 whole egg, 1 serving cottage cheese, 3/4 cup oats

meal 2- 50 gram whey protein in water, 1 cup rice or 8 oz potatoes

meal 3- 6-8 oz shoulder steak
1 cup rice

meal 4- 50 gram whey protein in water
1 cup rice, 1 serving greens

meal 5- same as meal 3

meal 6- same as meal 1

wkly breakdown- 1 small container Dymatize Elite protein- $18

84 eggs - $8

2 jugs cottage cheese (6 servings each)- $5

7 lbs shoulder steak-around $25

1 large container oats- $3

greens- $5 (or frozen mixed veggies)

Rice- $5

Total per wk- $80 , you may be able to substitute the steak for Tilapia here and there, same price difference I would think.

If you cant swing this then you may have to eat a little dirty here and there, so far this has been the cheapest way I've found and I'm 240 lbs fairly lean.

[bigslick7878]

meal 1- 5 egg whites, 1 whole egg, 1 serving cottage cheese, 3/4 cup oats

meal 2- 50 gram whey protein in water, 1 cup rice or 8 oz potatoes

meal 3- 6-8 oz shoulder steak
1 cup rice

meal 4- 50 gram whey protein in water
1 cup rice, 1 serving greens

meal 5- same as meal 3

meal 6- same as meal 1

wkly breakdown- 1 small container Dymatize Elite protein- $18

84 eggs - $8

2 jugs cottage cheese (6 servings each)- $5

7 lbs shoulder steak-around $25

1 large container oats- $3

greens- $5 (or frozen mixed veggies)

Rice- $5

Total per wk- $80 , you may be able to substitute the steak for Tilapia here and there, same price difference I would think.

If you cant swing this then you may have to eat a little dirty here and there, so far this has been the cheapest way I've found and I'm 240 lbs fairly lean.

Your about right where I am, about $75 a week can get you all the protein you need and 5-6 meals a day including steak and chicken breast.

Keep it simple and it is not that expensive, I guarantee that costs less than an average person who eats junk every day.

[Damienm05]

Buy frozen 4 lb. bags of frozen tilapia and chicken breasts at walmart. 3 days worth of protein for 12.95 each. Natural PB there for 2.34. 36 eggs for 3.12. Buy dymatize protein in bulk (both whey and 12-hour for before bed). Buy oats and sweet potatoes and brown rice in bulk. Buy raw brocolli and boil a bunch at a time with your weekly cooking.

meal 1: 2 whole eggs, 8 egg whites, 1 cup oats

Meal 2: 2 tilapia fillets, 1 large sweet potato, 2 cups broccoli

meal 3: PWO shake, 1 cup oats

meal 4: 2 tilapia fillets, 1 cup brown rice, 2 cups broccoli

meal 5: 8 oz. chicken breast, 1 large sweet potato

meal 6: 8 oz. chicken breast, 2 cups broccoli, 2 tbspn. natty PB

meal 7: 2 scoops dymatize 12-hour, 2 tbspn. natty PB.

That's a cheap-ass diet and what mine looked like while I had all my money tied up for a condo down-payment last winter. Worked great. Like 50$ per week.

[boz]

Lol i feel your pain i live in Australia, and our grocery bill of living is the highest out of all countries in the world. Without a proper full time proper wage job, its puts you in the deep end.

[Swifto]

True Proteins's LBA's are a cheap source of protein for you guys in the USA. 16oz for about $15. 6-7g's PRO per TBSP.

[Baseball_Player85]

Why hasn't anyone mentioned canned tuna!!! good protein and is CHEAP.

[Damienm05]

Why hasn't anyone mentioned canned tuna!!! good protein and is CHEAP.

I don't think large ocean fish such as tuna should be a staple because eating it every day multiple times will certainly result in dangerous mercury levels after a while.

[Baseball_Player85]

I don't think large ocean fish such as tuna should be a staple because eating it every day multiple times will certainly result in dangerous mercury levels after a while.

that goes for canned tuna also?

[Baseball_Player85]

Damn. I just googled it and answered it myslef. DamienM05 I eat around 10-12 oz. of canned tuna a day and no one mentioned anything to me when I posted my Diet under "Diet Questions" can you help me find substitutes that will be around the same protein. Can you read my thread I posted on 8-12-10 titled "more help on my diet... please" and give me suggestions. I'd really appreciate it. Thanks!

[Damienm05]

lean protein is lean protein! chicken breast, river/lake fish fillets, bison sirloin, venison, 95/5 lean ground beef, shrimp, lobster, crab, turkey breast, scallops, on and on.

[Baseball_Player85]

lean protein is lean protein! chicken breast, river/lake fish fillets, bison sirloin, venison, 95/5 lean ground beef, shrimp, lobster, crab, turkey breast, scallops, on and on.

OK thanks! I will just need to do some math to be able to get my protein up to where it is now.

What would you recommend for tuna consumption? how much/how often?

[Damienm05]

I personally don't eat anything out of a can but I'd say chunk light once per day is fine. Solid white albacore, maybe 2-3 times weekly to play it safe.

[golfs321]

i just read a thread on this and a study was posted. canned tuna in the study only posed health risks to people under the age of 6. I believe it is a minimal amount of mercury.

[Baseball_Player85]

golf, Ya I don't know if you read my thread or someone elses, but I did some research after talking to Damien and found that study and posted it. I also talked to alot of the pros here who say they eat 20-30 oz. and are fine. You are good to go on tuna if you want. Great protein source and very high in protein.

Hope that helps!

[SuperBird]

in a simpler statement straight from the FDA.gov site.....
http://www.fda.gov/food/foodsafety/p.../ucm115662.htm

nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system.

This is from the FDA.gov site. so its my belief that someone could eat all they want.

[latitude]

the most intense thing i have come across for getting protein intake and good fats is MACKEREL.

A can of this shit contains nearly 90g protein and in your US dollars it's about $1.40... madness. One can a day does it for me and the rest is just easy standardish meals... i warn you it doesn't taste good though!

[BIGGZY]

Im in the same boat as you mate just buy as much cheap chicken breast fillets as you can, also lean beef mince is a good cheap option i use a lot, it may not containt a lot of protein but you can just have a shake with your meal

[martinez44]

beef mince contains alot of protein