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Meal 1 - 3 whole eggs + 3 egg whites + 1 oz cheese + 1/2 cup green peppers/onions + 1 small apple or orange (approx 400 cals)
Meal 2 - 40g protein shake + 1 cup of oatmeal + 1 tsp peanut butter (approx 300 cals)
Meal 3 - 1 large green salad with 6 oz grilled chicken + 1 tsp olive oil + vinegar (approx 300 cals)
Meal 4 - 1 large chicken breast (approx 6 oz) + 1/2 cup black beans + 1 cup broccoli (approx 300 cals)
Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of almonds (approx 400 cals)

You can adjust your meals accordingly, but try to keep the macros about the same which would be:

200g protein, 100g carbs, 55g fat

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there are a LOT of ways to prepare chicken...here are some easy ones:


1. Olive oil + garlic pan cooked in a fry pan at medium-high heat

2. Olive oil + kalamata olives + feta cheese + onions cooked in a fry pan at medium-high heat

3. Olive oil + oregano + basil + rosemary + black pepper + garlic powder baked in the oven (top it with some lemon when serving)

4. Sesame Oil + no sugar and low sodium teriyaki + garlic cooked in a wok with veggies

5. Olive Oil + curry + cayenne pepper cooked in either the oven or fry pan

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$30 every 2 weeks for food is your budget?

That is UNBELIEVABLY low - which forces you to eat a VERY restrictive diet.

Eggs are the cheapest food you can buy. Falling in at approx $1.50 / dozen when purchased in 2 dozen or more incriments would allow you to purchase 7 dozen eggs. 1 dozen eggs = approx 72g protein, 48g fat.

Milk is also good...1 gal has 124g protein, 128g fat, and 204g carbs.

below are the total choices:

So 8 dozen eggs = $12.00 @ walmart (96 eggs total) that's 6-7 eggs per day
1 Gallon of milk = $3.50 @ walmart (16 cups total) that's 1.1 cups per day
1 loaf of whole grain bread = $2.50 @ walmart (20 slices total) that;'s 1.4 slices per day
1 lb of peanut butter = $2.00 @ walmart (32 tbsp worth) that's 2.2 tbsp per day
2 lbs of 1 minute oatmeal = $2.00 @ walmart (1 cup of cooked oatmeal = 1/2 cup of dry oatmeal + water which is 20 servings for 2 lbs worth) that's 1.4 servings per day
10 lbs of bananas = $5.00 @ walmart (approx 42 bananas) that's 3 per day
4 lbs of celery = $ 2.00 @ walmart (approx 48 stalks) that's 3.4 stalks per day

That leaves you $1 left over for any possible miscalculation.



Here is your sample diet plan for a VERY restrictive budget -

YOU CAN PREPARE YOUR EGGS ANY WAY YOU LIKE!


Meal 1 - 2 whole eggs + 1 cup cooked oatmeal + 1 whole banana sliced + 1 tbsp peanut butter

Meal 2 - 2 whole eggs + 1 banana + 1 slice of whole grain bread + 2 large stalks of celery

Meal 3 - 2 whole eggs + 1/2 cup cooked oatmeal + 1 whole banana sliced + 1 tbsp peanut butter 1.5 large stalks celery

Meal 4 - 1 cup of milk (right before bed) w/ 1/2 hard boiled egg + 1/2 slice of whole grain bread


This meal plan is VERY barebones as you can see. If you could get additional money it would be GREATLY beneficial to you.

Quote (HeoK @ Jun 7 2015 09:49pm)

You cook up for 5 days in advance?

Quote (HeoK @ Jun 7 2015 08:49pm)

You cook up for 5 days in advance?