To build muscle and lose fat, you need lots of healthy foods. Proteins to build & maintain muscle. Carbs for energy. Fruits & veggies for vitamins, minerals and fiber. Water for hydration & recovery. And healthy fats to help fat loss.
Unfortunately, the rising food prices make it hard to eat healthy. Your paycheck is most likely not rising as fast. Worst case you're student which makes it even harder. These 10 tips will help you eat healthy on a budget.
1. Buy Whole Foods. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90% of the time.
Proteins. Ground beef, frozen chicken breast, tuna cans, calves' liver, cottage cheese, plain yogurt, eggs, milk, whey, ...
Carbs. Pasta, rice, oats, potatoes, beans, apples, bananas, raisins, broccoli, spinach, cabbage, ...
Fats. Olive oil, fish oil, flax seeds, real butter, mixed nuts, ...
2. Buy Cheap Proteins. You need 1g protein per pound of body-weight per day to build and maintain muscle. Eating whole protein with each meal also helps fat loss as protein has a higher thermic effect than other foods.
Keep the steaks & salmon for special occasions. Buy eggs, milk, whey, mackerel, tuna, calves liver, frozen chicken breast, cottage cheese, ... Read the post with the 10 cheapest sources of protein for more ideas.
3. Buy Frozen Fruits & Veggies. Unfreeze berries in microwave and eat warm with cottage cheese. Put frozen spinach in a colander the night before and try one of these recipes the next day. Try also frozen beans & broccoli. Benefits:
Save Money. Often half the price of fresh. Almost infinite shelf life when kept in freezer. And you can buy in bulk to get more discount.
Save Time. Frozen fruits & veggies are pre-washed and pre-cut, which saves preparation time. Time is money.
Nutrient Dense. If frozen right when picked, frozen fruits & veggies can contain more nutrients than fresh ones.
4. Buy Generic Food. And store brands. Raw foods like rice, pasta, eggs, milk, cottage cheese, frozen fruits/veggies, ... taste like brand name foods once you get used to them. But they'll save you money on packaging & advertising.
5. Buy Supplements. They're cheap and make your life easier, however whole food is better. You can use supplements, but make sure the bulk of your diet consists of whole, unprocessed foods.
Whey. Cheapest protein you'll find. 1 scoop ON whey is 24g protein/30g serving. At 2 scoops/day, a 10lbs bag will last 10 weeks for 84,99$.
Fish Oil. Cheaper than fish. 1tsp Carlson Fish Oil is 1600mg omega-3. At 1tsp/day, 1 bottle will last 40 days for 23,04$.
Multi-vitamins. Vitamin deficiency is common. 1 bottle AST Multi Pro 32xcontains 100 servings and will last 6 weeks for 17.03$.
6. Buy in Bulk. Especially when you have promos running. Foods like pasta, rice and oats are easy to stockpile. If they're on sale, buy as much as you can afford & store to last you until the next sale.
Side of Beef. Not necessarily cheaper, but you have better quality meat.Buying a side of beef gets you 100lbs meat at 3,60$/lbs.
Supplements. You often get free shipping and discounts when buying in bulk. Make a 4 month order for you, friends & family and split the costs.
Frozen Fruits & Veggies. Check tip #1. Saves money, saves times and nutrient dense. Buy mixed berries, spinach, broccoli, beans, etc.
7. Buy In Season Fruits & Veggies. Food grown in season tastes better and is cheaper. Root vegetables in the Winter. Apples & squash in the Fall. Broccoli & berries in the Summer. Check this, this & this guides for more info.
8. Buy Calorie Dense Foods. Whole milk, potatoes, rice, pasta & oats are filling, healthy and easy to stockpile. They'll help you get your daily caloric needs fast & cheap, and make gaining weight for skinny guys easier.
9. Buy Discounted Meat. Grocery stores often discount meats by up to 70% as they approach expiration date. Buy several pounds and store in your freezer.
10. Buy From Local Farmers. Or farmer's markets. They aren't always cheaper, but you get tastier & better quality food and they often give you free stuff when you buy a lot. Find local farmers in your area here & here.
Sources : CHef April Greer , www.specailK.com , www.Choosemyplate.gov
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