Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
100 | g | Egg, whole, cooked, hard-boiled | $0.67 | |
100 | g | Chicken, broilers or fryers, breast, meat only, raw | $1.01 | |
100 | g | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | $1.45 | |
300 | g | Broccoli, raw | $1.05 | |
200 | g | Cabbage, chinese (pak-choi), raw | $0.70 | |
50 | g | Peas, green, raw | $0.17 | |
25 | g | Seeds, sunflower seed kernels, dried | $0.16 | |
100 | g | Spinach, raw | $0.66 | |
100 | g | Cabbage, raw | $0.11 | |
100 | g | Carrots, raw | $0.11 | |
100 | g | Tomatoes, red, ripe, raw, year round average | $0.22 | |
50 | g | Cheese, cheddar | $0.77 | |
45 | g | Salad dressing | $0.00 | |
14 | g | Oil, sunflower, linoleic (less than 60%) | $0.00 | |
100 | g | go outside | $0.00 | |
25 | g | Nuts, cashew nuts, dry roasted, without salt added | $0.00 | |
200 | g | Potato, flesh and skin, raw | $0.00 | |
Amounts for: Total Daily Cost: | $7.07 | Add Ingredients to Amazon Cart |
It is 100% of everything, I am just too lazy to fill in the values for biotin, etc that the USDA database doesn't list. Use iodized salt to make sure you're getting your iodine. You can do whatever you want with it obviously, but I do 4 meals.
- egg and cheddar omelet with hash browned potato for breakfast
- stir fried chicken and bok choi for an early lunch
- A salad of spinach, cabbage, carrot, tomato, cheese and dressing for a late lunch/snack
- beef and broccoli stir fry for dinner
The peas, sunflower seeds and/or cashews can go in either stir fry as you see fit. I eat the cashews as a snack. You can add low calorie flavorful stuff like salt, pepper, lemon, garlic, herbs, sriracha, etc so it tastes good and doesn't get boring. I didn't add them because they don't matter nutrition wise. Salad dressing can vary a lot in calories (and sodium if you have high blood pressure and that matters).