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A Super Thrifty Meal Plan From The Frugal Diet Book


If you have almost no money to spend on food, you would still be surprised with what you can afford if you know what to look for. First off all major macronutrient groups must be addressed for overall health. Probably the best source of complex carbohydrates is also the cheapest, 100% oats. You can buy a 3 lb container of generic brand oats for about $3 and that will feed you for a week. It may not taste like candy but having 3 cups of oats per day will give individuals plenty of complex carbohydrates, protein, fiber, and unsaturated fat. A large jar of generic peanut butter costs about $4 (not natural peanut butter, which is better but more costly) and 2 tablespoons of that will provide a person with plenty of healthy unsaturated fats and more protein, fiber, nutrients, and calories.

Purchasing a gallon of generic whole milk and drinking 2-3 cups per day will give the individual complete proteins, more calcium/vitamin d, simple sugars, and potassium. I decided to choose whole milk because it would double the caloric value for the same cost and the fat in milk is not as unhealthy as the fat found in fried foods. Lastly, eating a can of tuna for $1 provides the person with extra complete proteins and slightly more omega-3 fatty acids and nutrients. Throw in 2 multivitamin/multiminerals taken with food and water, split up into 2 times throughout the day to help fill any micronutrient gaps for about 25 cents. Any fruits and vegetables would also be cheap additions and further improve the nutritional value of this diet. Water of course should be plentiful and free from public fountains in many areas (at least in the United States) and 64-80 ounces should be ingested daily.

Meal Plan Outline:
Breakfast: 1 Cup 100% Rolled Oats, 8-12 oz whole milk, 1 Scoop Peanut Butter, 1 Multivitamin
Snack: 1 Apple, Orange, or Banana
Lunch: 1 Cup 100% Rolled Oats, 1 Can of Tuna
Snack : 8-12 oz whole milk
Dinner: 1 Cup 100% Rolled Oats, 8-12 oz whole milk, 1 Scoop Peanut Butter, 1 Multivitamin
Water throughout the day!

Estimated Daily Calories: 1600 Calories
Estimated Daily Cost: $5

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