I'm trying to design my daily menu while minimizing costs subject to the following:
- >150 g protein
- 1400-1600 kcal
- All essential vitamins/minerals
- Beef/butter must be pastured
I will be supplementing with:
- A multivitamin
- Fish Oil - 10 g
- Vitamin D - 5000 IU
Everything except the omega 3s should be considered 'backup', i.e. I don't want to depend on any of these supplements. I will also look into using protein powder because there's no cheaper source of protein, and protein is the most expensive part. It can be added to things like frittatas, or simply with milk.
Keep in mind my goals are 1. Fitness and 2. Avoiding dental caries. So please don't tell me I don't need that much protein, do ZC, avoid dairy, etc.
I would like to have the same meals every day as an experiment in food reward and because I'm just a very regimented, boring person. That means (I can rotate a bit) 2 breakfasts, 2 lunches, 2 dinners. I would prefer they are meals I can make in advance for 2-3 days. After workouts I have 1% milk, which is cheap and achieves what I want.
So here's an example of some things I love to eat that meet the requirements:
- Frittata (3 meals) with 6 whole eggs, 1 T butter, .5 lb ham, misc veggies (carrots, spinach, mushrooms)
- Curry (3 meals) with 1.5 lbs shrimp or chicken, misc veggies
- 1lb cottage cheese, .5 lb berries/pears/bananas (my favorite, I'd prefer having this every night)
- .5 lb tuber, 5g butter, broccoli, lowfat cheese, baked chicken
- 1-4 cups 1% milk (this is my post-workout meal)
The first 4 meals come out to ~$4-5, ~500kcal, ~50g protein each
You come to realize that the cost for organic pastured butter is dirt cheap in the grand scheme of things. What really adds up are the proteins and the veggies. Red meat is, in general, difficult to fit into a diet unless it is very lean. I have considered making a beef/broth stew with leanish cuts, organ meats, onions, celery, carrots, etc. but don't know where to start.
So, what would you change, add, do?
Any big foods I'm missing that I should try and include?
How to make a diet-friendly beef stew?
Keep in mind this is just temporary out of boredom, economic, and reward interests to lose weight.