Stew_and_Yogurt

Last updated August 24, 2023 Copy
AmountIngredient$ / daySource
490gYogurt, plain, whole milk, 8 grams protein per 8 ounce$0.35Kroger
518gLentils, mature seeds, cooked, boiled, without salt$0.64Kroger
226gTomatoes, crushed, canned$0.31Kroger
3gSalt$0.00Any grocery store
9gOil, wheat germ$0.25Amazon
86gEgg, whole, cooked, hard-boiled$0.36Kroger
32gCheese, cheddar$0.35Kroger
125gBeans, black, mature seeds, cooked, boiled, without salt$0.20Aldi
97gBroccoli, cooked, boiled, drained, without salt$0.27Aldi
49gSpinach, cooked, boiled, drained, without salt$0.22Kroger
2gnutritional yeast$0.07Amazon
25gNuts, walnuts, english$0.31Amazon
1ggo outside$0.00
Amounts for:
Total Daily Cost:
$3.33Add Ingredients
to Amazon Cart

A cheap and easy to weekly batch-cook plan.

The meals have been separated into two meals + a snack to help mitigate anti-nutrients. Make sure to get some sun for vitamin D.

Breakfast

 Make 1 gallon yogurt and portion into containers

Soup

3 lbs dry lentils
1 28-ounce can crushed tomatoes
1.5 tbsp salt
1/4 cup wheat germ oil
1 gallon water
12 eggs (scrambled)
8 ounces cheddar cheese
2 15.5-oz can black beans (drained)
2 12-oz bag frozen broccoli
1 12-oz bag frozen spinach
2 tbsp nutritional yeast

Combine lentils, tomatoes, salt, oil and water.
Bring to a boil and simmer for 30 minutes.

Mix in eggs. Simmer for 5 minutes.

Mix in cheese, beans, broccoli, spinach, and yeast.
Simmer for 5 additional minutes.
Remove from heat. Let come to room temperature before putting into fridge

Snack

10 walnut halves / day

Nutrition Facts

Amount Per Day
43% Carb, 24% Protein, 33% Fat
Calories1696
% Daily Values*
75%
Total Carbohydrate187g
223%
Dietary Fiber 63g
125%
Protein106g
100%
Total Fat65g
Saturated Fat24g
Monounsaturated Fat15g
Polyunsaturated Fat21g
229%
Omega-3 Fatty Acids4g
101%
Omega-6 Fatty Acids17g
Cholesterol418mg
Calcium
121%
Vitamin A
281%
Chloride
108%
Vitamin B6
271%
Chromium
171%
Vitamin B12
251%
Copper
287%
Vitamin C
110%
Iodine
216%
Vitamin D
100%
Iron
345%
Vitamin E
104%
Magnesium
119%
Vitamin K
337%
Manganese
221%
Thiamin
249%
Molybdenum
898%
Riboflavin
260%
Phosphorus
305%
Niacin
109%
Potassium
131%
Folate
376%
Selenium
114%
Pantothenic Acid
166%
Sodium
147%
Biotin
454%
Sulfur
155%
Choline
118%
Zinc
136%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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