| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 490 | g | Yogurt, plain, whole milk, 8 grams protein per 8 ounce | $0.29 | Kroger |
| 518 | g | Lentils, mature seeds, cooked, boiled, without salt | $0.49 | Amazon |
| 226 | g | Tomatoes, crushed, canned | $0.28 | Ollie's |
| 3 | g | Salt | $0.01 | Any grocery store |
| 9 | g | Oil, wheat germ | $0.24 | Amazon |
| 86 | g | Egg, whole, cooked, hard-boiled | $0.30 | Kroger |
| 32 | g | Cheese, cheddar | $0.35 | Kroger |
| 125 | g | Beans, black, mature seeds, cooked, boiled, without salt | $0.28 | Aldi |
| 97 | g | Broccoli, cooked, boiled, drained, without salt | $0.36 | Aldi |
| 49 | g | Spinach, cooked, boiled, drained, without salt | $0.22 | Kroger |
| 2 | g | nutritional yeast | $0.07 | Amazon |
| 25 | g | Nuts, walnuts, english | $0.38 | Amazon |
| 1 | g | go outside | $0.00 | |
Amounts for: Total Daily Cost: | $3.27 | Add 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
2 tbsp cumin (optional)
2 tbsp onion powder (optional)
1 tbsp garlic powder (optional)
Combine lentils, tomatoes, salt, and water.
Bring to a boil and simmer for 30 minutes.
Mix in eggs. Simmer for 5 minutes.
Mix in cheese, beans, broccoli, spinach, oil, yeast, and spices.
Simmer for 5 additional minutes.
Remove from heat. Let come to room temperature before putting into fridge
Snack
10 walnut halves / day