Who this suits
Anyone eating well on a tight budget, using staples that keep.
The day
| Meal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
Breakfast
| ~460 | 16 g | 78 g | 11 g |
Lunch
| ~570 | 21 g | 105 g | 7 g |
Dinner
| ~600 | 44 g | 60 g | 20 g |
| Day total (estimate) | ~1620 | 81 g | 242 g | 38 g |
Numbers are estimates from typical USDA FoodData Central values for the portions shown. Brands, cooking methods and portion sizes change them. Scale portions up or down to suit your needs.
Grocery list
- Oats, rice, potatoes
- Dried or canned beans
- Eggs, milk, canned tuna
- Bananas, cabbage, frozen vegetables
- Cooking oil, spices
Easy swaps
- Canned tuna → canned sardines or more beans
- Fresh fruit → frozen fruit
- Rice → pasta
Hydration
Tap water is the cheapest drink. Carry a bottle so you are not buying drinks out.
Turning it into a week
Cook a big pot of beans and rice twice a week and rotate the seasoning (Mexican, Indian, Italian). Buy store brands and seasonal produce.
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Education only, not medical advice. These sample plans are general information, not a personal diet, meal or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition, including diabetes. Results are not guaranteed and no weight change is promised. Calories and macros are estimates. Talk to your doctor or a registered dietitian before changing how you eat, especially if you are pregnant or breastfeeding, take medication, have diabetes, kidney disease, a food allergy or a history of disordered eating.