“(...)how important it is in life not necessarily to be strong, but to feel strong, to measure yourself at least once, to find yourself at least once in the most ancient of human conditions, facing the blind, deaf stone alone with nothing to help you but your hands and your own head.” ― Christopher McCandless - Into the Wild I've had a lot of questions and concerns lately about my diet. It seems like every day I keep getting more and more articles and reddit posts and tiktoks about people exposing the food industry in America for slowly injecting more and more poison into our veins. It's terrifying. And, more than that, it's worrying. You see, recently I've become a bit of a health nut. Now don't get me wrong, I enjoy sweets as much as the next person (a little too much, even) but now that I've begun reading all the nutrition labels I've realized just how much of what we're buying and eating and putting into our bodies has either zero nutritional value or is so terrible for you it's not even worth the three-to-five dollars you'd pay just to poop it out later. I've also been thinking about how I'm going to cook while I'm on the road. For me, I'm the kind of person that doesn't like to do anything if there's too much effort that needs to go into it. Especially if it's a new situation or an unfamiliar routine that I haven't yet established. Which is why having food I can make quickly, easily, cheaply, and yummily is so so so important. And part of eating cheap, at least in my opinion, is to eat the most amount of nutrients for the littlest amount possible. Because I'm sure I could go to the local dollar tree and get groceries for less than most places, but if I'm just filling my body up with junk, then what's the point? All those dollars I might be saving will just go towards hospital visits or healthcare costs later. And that's stupid. So I've devised a plan. Find one to three meals that I can make quickly, easily, cheaply, and yummily on the road that will not only fill all my basic nutrition needs but also give me the most bang for my buck. Here's what I've gathered so far. As a guide, the government dietary recommendations for adult women (per day) are: Energy 2000kcal Fat No more than 78g (or 35% food energy) Saturated fat No more than 24g (or 11% food energy) Carbohydrate At least 267g (or 50% food energy) Free sugars No more than 27g (or 5% food energy) Protein 45g Fibre 30g Salt No more than 6g Vitamin A 600µg/d Thiamin 0.8mg/d Riboflavin 1.1mg/d Niacin 13.2mg/d Vitamin B6 1.2mg/d Folate 200µg/d* Vitamin B12 1.5µg/d Vitamin C 40mg/d Vitamin D 10µg/d Calcium 700mg/d Phosphorus 550mg/d Magnesium 270mg/d Potassium 3500mg/d Iron 14.8mg/d (19-50 years) 8.7mg/d (50+ years) Zinc 7.0mg/d Copper 1.2mg/d Selenium 60µg/d Iodine 140µg/d Based on these basic guidelines and some googling, I've found there's a handful of foods that, when eaten alone, can most readily meet my nutrition needs. These include: eggs (complete protein), potatoes (carbs, vitamin C, potassium), wild salmon (omega 3's, protein), beef liver (vitamin a, b12, iron, riboflavin, copper), kale (vitamin c, a, k1, b6, potassium, calcium, magnesium, copper), spinach (vitamin K, fiber, phosphorus, and thiamine), iodized salt, beans (protein, carbs, fiber), oats (carbs, fiber), nuts, seeds, and of course, as many varieties of fruits and vegetables as I can reasonably afford and prepare.
Not a bad list. And I did ommit some things I'm not too fond of, like peas. (Ew.) Using this list, I created a variety of meals I can prepare quickly, with very little time and effort, with my propane Coleman stove and a pot or pan.
Grand Monthly total = $138.57 90 meals/mo Monthly total = $110 70 meals/mo (working 5 days, only 2 meals on workdays) Grocery list Week 1 $17.62 (meal price per day) // $75.45 (grocery list total) - Costco oatmeal x6 - 12.99 10lb 160oz 30 day supply - TJ fusili 1 (2oz) - 99¢ 16oz 3 serv left - 8oz Walmart sauce 1 44¢ - Costco chicken breast 1-9 pounds 2.99/lb $27~ 45 oz 99oz left - Walmart rice 1 8ozx2 20lb 320 oz $11.14 304 oz left - Walmart broccoli 1 16oz $1.16 - Kodiak pancakes 1 $5.84 - TJ banana x7 $1.33 - TJ chia seeds 7 serv 4.99 16oz 9 serv left - Walmart lentils 1 (4oz) 16oz 1.34 12 oz left - Walmart zucchini 1 93¢ - Walmart chickpeas 1 15.5 oz 78¢ - Walmart avocado 1 80¢ - Walmart eggs 1 doz $1.74 - TJ tortillas 1 (3 serv) 8 tortillas 2.99 5 serv left - TJ refried beans 1 99¢ Grocery list Week 2 $36.00 (meal price per day) // $9.50 (grocery list total - including previously bought WK1 groceries) - Walmart avocado 1 79¢ - TJ apple 1 69¢ - TJ banana 7 $1.33 - TJ fusili 99¢ - 1 serv (2oz) 2 serv left - Walmart canned tomato 1 44¢ - Walmart broccoli 3 $3.48 - TJ tortillas 2 serv 0¢ 3 serv left - TJ beans 2 99¢ - Walmart lentils 1 serv (4oz) 0¢ 8 oz left - Walmart chickpeas 1 78¢ Grocery List Week 3 $27.90 (meal price per day) // $22.73 (grocery list total) - TJ fusili 1 0¢ (-2 serv) - TJ refried beans 1 99¢ - TJ tortillas 1 $2.99 (-3 / 2 serv left) - TJ banana 7 $1.33 - Walmart 8oz sauce 2 88¢ - Walmart eggs 1 $1.74 (10 serv) - Walmart broccoli 1 $1.16 - Costco chicken $6.65 (7 serv) 35 oz - Taco bell $6.00 Grocery List Week 4 $41.96 // $32.89 (grocery list total) - TJ banana 7 $1.33 - TJ tortillas 6 (-2 8 serv left) $2.99 - TJ refried beans 2 $1.98 - TJ apple 4 $2.76 - TJ gnocchi 1 (4 serv) $1.99 - Walmart 8oz tomato sauce 4 $1.76 - Walmart avocado 2 $1.60 - Walmart Greek yogurt 1 (7 serv) $3.54 - Walmart sweet potato 1 (4 serv) $1.74 - Costco chicken $5.70 (6 serv) 30 oz - Taco bell $2.50 x3 - WK 1 -
TJ fusili - 12¢/day 210 Walmart 8oz canned tomato sauce - 44¢/day 70 cal Costco chicken - 95¢/day 165 cal = $1.51 685 cal Costco hot dog = $1.50 570 cal 2. $6.96 1,975 cal Oatmeal = 96¢ 501 cal Taco Bell cravings box = $6.00 1,470 cal 3. $5.85 1,327cal Oatmeal = 96¢ 501 cal Walmart rice 20lb - 28¢/day - $11.14 320 oz 40 days 160calx2 Costco chicken 5oz- 95¢/day 165 cal Walmart frozen broccoli- $1.16/day 141 calories = $2.39 626 cal Taco Bell beefy melt burrito - $2.50 510 cal 4. $4.58 1,308 cal Oatmeal = 96¢ 501 cal Kodiak pancakes - 54¢/day 190 cal Banana - 19¢/day - 100cal Chia seeds - 36¢/day 120 cal = $1.09 410 cal Lentils Walmart - 11¢/day 110 cal Zucchini Walmart - 93¢/day 33 calories Walmart chickpeas 15.5oz - 39¢/day 30 calories Avocado - 80¢/day 80 calories Walmart eggsx2 - 30¢/day 140 calories = $2.53 393 cal 5. $3.80 1,470 cal Oatmeal = 96¢ 501 cal Tortilla - 30¢ 150 cal Eggs x 2 - 30¢ 140 = 60¢ 290 cal TJ tortillas - 30¢/day 150 cal Costco chicken 5oz - 95¢/day 165 cal Refried beans - 99¢/day 360 cal = $2.24 675 6. $4.04 1,005 cal Oatmeal = 96¢ 501 cal Walmart rice 20lb - 28¢/day 160cal Walmart eggsx2 - 30¢/day 140 cal = 58¢ 300 cal Taco Bell beefy melt burrito - $2.50 510 cal 7. $6.92 1,760 cal Eggs X2 - 30¢/day 140 cal Tortillas - 30¢/day 150 cal Taco Bell cravings box - $6.00 1,470 cal - WK 2 - 8. $3.46 1,116 cal Oatmeal = 96¢ 501 cal TJ tortillas - 30¢/day 150 cal Egg - 15¢ 70 cal Avocado - 40¢ 40 cal = 85¢ 260 cal Walmart avocado - 40¢/day - 40 cal TJ tortillas - 30¢/day 150 cal Costco chicken 5oz 95¢ 165 cal = $1.65 355 9. $2.32 1,356 cal Oatmeal = 96¢ 501 cal Walmart rice 20lb - 28¢/day 160cal Walmart eggsx2 - 30¢/day 140 cal = 58¢ 300 cal Oatmeal with apple - 9¢ + 69¢ TJ apple 551 cal 63 cal 10. $5.08 1,328 cal Oatmeal = 41¢ 280 cal Banana - 19¢ 105 cal Egg - 15¢ 70 cal Chia seeds - 36¢ 120 cal = 80¢ 391 cal Costco hot dog - $1.50 570 cal TJ fusili - 12¢/day 210 Walmart 8oz canned tomato sauce - 44¢/day 70 cal Walmart frozen broccoli- $1.16/day 141 calories Costco chicken - 95¢/day 165 cal = $2.84 538 cal 11. $5.59 1806 cal Oatmeal = 96¢ 501 cal Walmart rice 20lb - 28¢/day - $11.14 320 oz 40 days 160calx2 Costco chicken 5oz - 95¢/day 165cal Walmart frozen broccoli- $1.16 day 141 calories = $2.39 626cal TJ tortillas - 30¢/day 150 cal Costco chicken 5oz - 95¢/day 165 cal Refried beans - 99¢/day 360 cal = $2.24 675 12. $6.32 1,495 Oatmeal = 96¢ 501 cal Kodiak pancakes - 54¢/day 190 cal Banana - 19¢/day - 100cal Chia seeds - 36¢/day 120 cal = $5.30 790 Taco Bell beefy melt burrito - $2.50 510 cal 13. $6.96 1,975 Oatmeal = 96¢ 501 cal Taco Bell cravings box - $6.00 1,470 cal 14. $4.86 1,637 cal Oatmeal = 96¢ 501 cal Lentils Walmart - 11¢/day 110 cal Costco chicken - 95¢ 165 cal Walmart chickpeas 15.5oz - 39¢/day 210cal Walmart frozen broccoli - $1.16 day 141 cal = $2.61 626 cal TJ tortillas - 30¢/day 150 cal Refried beans - 99¢ 360 cal = $1.29 510 calories - WK 3 - 15. $3.83 1,611 cal Oatmeal = 96¢ 501 cal TJ fusili - 12¢/day 210 Walmart 8oz canned tomato sauce - 44¢/day 70 cal Costco chicken - 95¢/day 165 cal = $1.51 685 cal Lentils - 11¢ 110 cal Costco chicken - 95¢ 165 cal Tortilla - 30¢ 150 cal = $1.36 425 cal 16. $3.91 1,301 Oatmeal = 96¢ 501 cal Costco chicken - 95¢ 165 cal Walmart rice 20lb - 28¢/day 160 cal Tortilla - 30¢ 150 cal = $1.70 475 cal Walmart rice 20lb - 28¢/day 160cal Costco chicken - 95¢ 165 cal = $1.25 325 calories 17. $3.78 1,476 cal Oatmeal = 96¢ 501 cal Costco chicken - 95¢ 165 calories Refried beans - 99¢ 360 cal Tortilla - 30¢ 150 cal = $2.24 675 cal Walmart rice - 28¢ 160 cal Eggx2 - 30¢ 140 cal = 58¢ 300 cal 18. $3.05 1,246 Oatmeal = 96¢ 501 cal TJ fusili - 12¢/day 210 Walmart 8oz canned tomato sauce - 44¢/day 70 cal Costco chicken - 95¢/day 165 cal = $1.51 685 cal Walmart rice - 28¢ 160 cal Eggx2 - 30¢ 140 cal = 58¢ 300 cal 19. $3.76 1,217 Oatmeal = 96¢ 501 cal Lentils - 11¢ 110 cal Costco chicken - 95¢ 165 cal Walmart frozen broccoli - $1.16 day 141 cal Walmart rice - 28¢ 160 cal Eggx2 - 30¢ 140 cal = 58¢ 300 cal 20. $6.92 1,760 cal Eggs X2 - 30¢/day 140 cal Tortillas - 30¢/day 150 cal Taco Bell cravings box - $6.00 1,470 cal 21. $2.65 1,201 Oatmeal = 96¢ 501 cal Eggs X2 - 30¢/day 140 cal Tortillas - 30¢/day 150 cal Kodiak pancakes - 54¢/day 190 cal Banana - 19¢/day - 100cal Chia seeds - 36¢/day 120 cal = $1.09 410 cal -WK 4- 22. $3.78 2,161 Oatmeal = 96¢ 501 cal Costco chicken - 95¢ 165 calories Refried beans - 99¢ 360 cal Tortilla - 30¢ 150 cal = $2.24 675 cal Walmart rice - 28¢ 160 cal Eggx2 - 30¢ 140 cal = 58¢ 300 cal 23. $4.15 1,146 Oatmeal = 96¢ 501 cal Tortilla - 30¢ 150 cal Avocado - 80¢ 80 cal Costco chicken - 95¢/day 165 cal = $2.02 395 cal Walmart Greek yogurt - 45¢ 8oz 170 cal TJ apple - 69¢ 80 cal = $1.14 250 cal 24. $6.20 1,736 Oatmeal = 96¢ 501 cal Costco chicken - 95¢ 165 calories Refried beans - 99¢ 360 cal Tortilla - 30¢ 150 cal = $2.24 675 cal Costco chicken - $1.90 330 calories Tortilla - 30¢ 150 cal Avocado - 80¢ 80 cal = $3.00 560 cal 25. $5.34 1,235 Walmart Greek yogurt - 45¢ 8oz 170 cal TJ apple - 69¢ 80 cal = $1.14 250 cal Costco chicken - 95¢ 165 cal Walmart rice 20lb - 28¢/day 160 cal Tortilla - 30¢ 150 cal = $1.70 475 cal Taco Bell beefy melt burrito - $2.50 510 cal 26. $3.75 1,386 Oatmeal = 96¢ 501 cal Costco chicken - 95¢ 165 cal Walmart rice 20lb - 28¢/day 160 cal Tortilla - 30¢ 150 cal = $1.70 475 cal Kodiak pancakes - 54¢/day 190 cal Banana - 19¢/day - 100cal Chia seeds - 36¢/day 120 cal = $1.09 410 cal 27. $4.85 1,331 Oatmeal = 96¢ 501 cal TJ gnocchi 4 oz - 50¢ 170 cal Walmart Sauce 8oz - 44¢ 70 cal Walmart Sweet potato 10oz - 44¢ 80 cal = $1.39 320 cal Taco Bell beefy melt burrito - $2.50 510 cal 28. $5.48 1,250 Walmart Greek yogurt - 45¢ 8oz 170 cal TJ gnocchi 4 oz - 50¢ 170 cal Walmart Sauce 8oz - 44¢ 70 cal Walmart Sweet potato 10oz - 44¢ 80 cal = $1.39 320 cal Walmart Greek yogurt - 45¢ 8oz 170 cal TJ apple - 69¢ 80 cal = $1.14 250 cal Taco Bell beefy melt burrito - $2.50 510 cal 29. $5.43 1,410 Walmart Greek yogurt - 45¢ 8oz 170 cal Kodiak pancakes - 54¢/day 190 cal Banana - 19¢/day - 100cal Chia seeds - 36¢/day 120 cal = $1.09 410 cal TJ gnocchi 4 oz - 50¢ 170 cal Walmart Sauce 8oz - 44¢ 70 cal Walmart Sweet potato 10oz - 44¢ 80 cal = $1.39 320 cal Taco Bell beefy melt burrito - $2.50 510 cal 30. $2.98 740 cal Walmart Greek yogurt - 45¢ 8oz 170 cal TJ gnocchi 4 oz - 50¢ 170 cal Walmart Sauce 8oz - 44¢ 70 cal Walmart Sweet potato 10oz - 44¢ 80 cal = $1.39 320 cal Walmart Greek yogurt - 45¢ 8oz 170 cal TJ apple - 69¢ 80 cal = $1.14 250 cal Chicken prices + servings WK 1: 3 -5oz serv = 15 oz / 1.8 lbs WK 2: 4 -5oz serv = 20 oz / 2.5 lbs WK 3: 7 -5oz serv = 35 oz / 4.3 lbs WK 4: 5 -5oz serv = 25 oz / 3.1 lbs Month: 95-96 oz / 11.8 lbs (12lbs) 0.99/lbs - $11.88 (62¢ per serv)* 1.99/lbs - $23.88 ($1.24 per serv)* 2.99/lbs - $35.88 ($1.86 per serv) ° 3.99/lbs - $47.88 ($2.50 per serv) ° 19 5oz serv/mo = ($18-24)* ($35-48)° This list in a work in progress so far, but I'll be adding to it in the future. Until then, see you on the road!
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Author"To see the world. Things dangerous to come to, to see behind walls, to draw closer, to find each other and feel. That is the purpose of life." Archives
November 2023
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