“LIVING A HEALTH LIFESTYLE IS EXPENSIVE!”
So they say…
I prove the claims wrong and give you a full 1-day meal plan for under £12 and under 500 kcals per meal.
I am a big fan of an ‘Ocado’ food shop for the variety of products available and the ease of delivery (plus you get £20 off with your first order – WIN!). Leading a pretty active lifestyle, it’s important that I eat fairly frequently, and knowing how I am whilst hangry (that hungry anger feeling you get before a long overdue snack), I wouldn’t dream of putting my clients through a session whilst in that state! Food can be incredibly expensive and frequent trips to the local supermarket on your lunch break can set you back both in terms of your nutritional goals and your bank balance!
What I wanted to do, is show you what a little preparation can offer and I have devised a 1 day meal plan that I feel is both nutritionally balanced (healthy portions of carbs, proteins and fats) and cost effective. An example of how you can lead a healthy lifestyle through enjoyable foods but not spend your weekly wage in one hit.
The split below is 1712 calories and works out pretty close to 40% Protein, 40% Carbs and 20% Fats. The RDA for Women is 2000 kcals per day approximately, so the example below is a nice starting point for women looking to lose weight without the starvation.
1) Breakfast
2 Hard Boiled Eggs
1 Piece of Rye Bread
1/2 Avocado
Macros:
Kcals: 339
Carbs: 29g
Fats: 20g
Protein: 12g
Price: £1.38
Happy Eggs – £0.28
Rye Bread (Schneider x 5 slices) – `£0.25
1/2 Avocado – £0.85p
2) Snack 1
40g Cashew nuts
1 pot of Total Greek Yoghurt (0%)
Macros:
Kcals: 333
Carbs: 17g
Fats: 17g
Protein: 26g
Price: £2.79
Cashew Nuts – £1.69
Total Greek Yoghurt (0%) – £1.10
3) Lunch
Mixed salad – £0.50
Feta Cheese (50g) – £0.37
1 Chicken Breast – £1.70
1/2 Avocado – 85p
Macros:
Kcals: 419
Carbs: 13g
Fats: 26g
Protein: 40g
Price: £3.42
Mixed salad – £0.50
Feta Cheese (25g) – £0.15
1 Chicken Breast – £1.70
1/2 Avocado – 85p
4) Snack 2
2 x Kalo Rice Cakes (Dark Chocolate)
1 Banana
Macros:
Kcals: 165
Carbs: 27g
Fats: 5g
Protein: 2g
Price: £0.95
Kalo Rice Cake – £0.70
Banana – £0.35p
5) Dinner
150g Turkey Mince
1 tin chopped tomatoes
Mixed Veg (frozen)
110g Unce Bens Quinoa & Wholegrain Rice
Macros:
Kcals: 456
Carbs: 53g
Fats: 4g
Protein: 42g
Price: £3.18
150g Turkey Mince – £1.25
1 tin chopped tomatoes – £0.48
Mixed Veg – £0.45
125g Uncle Bens Quinoa and Wholegrain Rice – £1.00
TOTAL PRICE: £11.72
TOTAL MACROS:
KCALS: 1712 Kcals
CARBS: 139g
FATS: 72g
PROTEIN: 122g – 37
So there you have it, food planning for just £11.72p per day and this is every meal and item of food you will eat for the day. Not bad considering I went to get lunch just the other day and it cost me £8!