Cheap food High nutritive

1.Cheap source of proteins

1.1 Eggs
Cheap source of proteins, nutrients and vitamins. Lower your body fat rather
than throwing the yolk away if you have bad cholesterol. Dietary cholesterol isnt
bound to blood cholesterol, and the yolk contains half the protein and vitamins
A/D/E. Recommendation: 3 eggs in the morning
Nutritional Value: 1 medium-egg (155 kcal)
Fats: 11 g
Cholesterol: 218 mg
Carbohydrates: 1,1 g (sugar 1.1 g)
Proteins: 13 g
Vitamin A: 500 IU
Vitamin B-12: 1,1 g
Vitamin D: 87 IU
Calcium: 50 mg
Iron: 1,2 mg
Magnesium: 10 mg
Sodium: 124 mg
Potassium: 126 mg

1.2 Canned Tuna

Buy tuna in spring water or brine. Dont worry about the mercury: 1 can
chunk light tuna per day is safe.
Recommendation: 1 can chunk 3 times a week
Nutritional Value: 100 g (184 Kcal)
Fats: 6 g
Cholesterol: 49 mg
Carbohydrates: 0 g
Proteins: 30 g
Potassium: 323 mg
Sodium: 50 mg
Vitamin A: 2.520 UI
Vitamin B6: 0,5 mg
Magnesium: 64 mg
Iron: 1,3 mg
Vitamin B-12: 10,9 g

1.3 Milk
If youre a skinny guy, want to gain weight fast and dont bother gaining some
fat, drink 250 ml raw milk per day. Dont worry about the saturated fat. Stay
away from milk if you want to lose fat.
Nutritional Value: 100 ml raw-milk (42 kcal)
Fats: 1 g
Cholesterol: 5 mg
Carbohydrates: 5 g (sugar 5g)
Proteins: 3,4 g
Sodium: 44 mg
Potassium: 150 mg
Vitamin A: 47 UI
Calcium: 125 mg
Vitamin D: 1 IU
Vitamin B-12: 0,5 g
Magnesium: 11 mg

1.4 Frozen Chicken Breast

Cook the chicken using a grill Consume the chicken for optimal tenderness/taste.
Nutritional Value: 100 g (164 kcal)
Fats: 3,6 g
Carbohydrates: 0 g
Proteins: 31 g
Sodium: 74 mg
Potassium: 245 mg
Vitamin A: 21 UI
Calcium: 15 mg
Vitamin D: 5 IU
Vitamin B-12: 0,3 g
Magnesium: 29 mg
Vitamin B6: 0,6 mg
Iron: 1 mg

1.5 Cheese
Nutritional Value: 100 g (402 kcal)

Fats: 33 g
Cholesterol: 105 mg
Sodium: 621 mg
Potassium: 98 mg

Carbohydrates 1,3 g
Sugar: 0,5 g
Proteins: 25 g
Vitamin A: 1,002 IU
Calcium: 721 mg
Iron: 0,7 mg
Vitamin D: 24 IU
Vitamin B6: 0,1 mg
Vitamin B-12: 0,8 g
Magnesium: 28 mg

1.6 Ground Turkey

Expensive cuts are made from turkey breast. Cheaper cuts can contain skin,
which increases the fat content. Rinse the fat like for ground beef.
Nutritional Value: 100 g (203 kcal)
Fats: 10 g
Cholesterol: 93 mg
Sodium: 78 mg
Potassium: 294 mg
Carbohydrates 0 g
Sugar: 0 g
Proteins: 27 g
Vitamin A: 79 IU
Calcium: 28 mg
Iron: 1.5 mg
Vitamin D: 8 IU
Vitamin B6: 0,6 mg
Vitamin B-12: 1,3 g
Magnesium: 30 mg

1.7 Chicken Liver

Low fat and nutrient dense. Contrary to what you might believe, liver is
safe. The easy way to cook them is with onions and garlic.
Nutritional Value: 100 g (146 kcal)
Fats: 4 g
Cholesterol: 93 mg
Sodium: 85 mg
Potassium: 179 mg
Carbohydrates 2.6 g

Sugar: 0 g
Proteins: 22 g
Vitamin A: 79 IU
Calcium: 16 mg
Iron: 7.4 mg
Vitamin A: 9.66 mg
Vitamin C: 35 mg
Vitamin B1: 0,4 mg
Vitamin B6: 0 mg
Vitamin B2: 2,5 mg
Magnesium: 0 mg

1.8 Peanut Butter

Peanut butter is chock-full of heart-healthy monounsaturated fat. Highly source
of proteins. Avoid brands which contains more than 10 g of sugar at 100 grams of
peanut butter because this is added sugar.
Nutritional Value: 100 g (588kcal)

Fats: 50 g
Cholesterol: 0 mg
Carbohydrates: 20 g (9g sugar)
Proteins: 25g
Calcium: 43 mg
Iron: 1,9 mg
Magnesium: 154 mg
Vitamin D: 0,5 mg
Sodium: 17 mg
Potassium: 649 mg

2.Cheap source of carbohydrates

2.1

Sweet Potato

Sweet potatoes are rich in simple starches and complex carbohydrates, and high
in fiber, beta-carotene, and vitamins. Its naturally occurring sugars (9g) will raise
insulin levelsif youre diabetic, yams are a better choice, because they have
more fiber and less sugarbut one medium-sized cooked sweet potato comes in

a little over 100 calories and boasts 27g of total carbohydratesfour of which
come from fiber. And sweet potatoes are a powerhouse recovery food. Its
carotenoids help aid cell repair, the starchy carbs help restock energy stores, and
fiber will keep you full so youre not digging around for its unhealthier cousinthe
potato chip.
Nutritional Value: 100 g (85 kcal)

2.2

Fats: 0.1 g
Cholesterol: 0 mg
Sodium: 55 mg
Potassium: 337 mg
Carbohydrates 20 g
Sugar: 4.2 g
Proteins: 1,6 g
Calcium: 16 mg
Iron: 0,6 mg
Vitamin A: 14.180 mg
Vitamin C: 2,4 mg
Vitamin B1: 0,4 mg
Vitamin B6: 0,2 mg
Vitamin B12: 0 mg
Magnesium: 25 mg

Chickpeas

One of the more popular legumes, chickpeas are an excellent carb go-to
especially if youre trying to stay lean. One cooked cup of this versatile bean
contains 45g of slow-acting carbs, 12g of which are fiber. Daily consumption can
lead to better weight management and weight loss because they're low on the
glycemic index and stabilize your hunger levels
Nutritional Value: 100 g (364 kcal)
Fats: 6 g
Cholesterol: 0 mg
Sodium: 24 mg
Potassium: 875 mg
Carbohydrates 61 g
Sugar: 11 g
Proteins: 19 g
Vitamin A: 67 IU
Calcium: 105 mg

2.3

Iron: 6,2 mg
Vitamin C: 4 mg
Vitamin D: 0 mg
Magnesium: 115 mg

Brown rice/White rice

Brown rice is a great staple because its filling and inexpensive. Its also one of
the richest sources of carbohydrates among grains (45g per cooked cup). With
4g of fiber, it provides long-lasting energy and promotes less fat storage as
compared to white rice. Other top-tier sources of fiber-rich carbohydrates include
buckwheat and quinoa.
Nutritional Value: 100 g (110 kcal)

2.4

Fats: 0.9 g
Cholesterol: 0 mg
Sodium: 5 mg
Potassium: 43 mg
Carbohydrates 23 g
Sugar: 0,4 g
Proteins: 2,6 g
Calcium: 10 mg
Iron: 0,4 mg
Vitamin A: 0 mg
Vitamin C: 2,4 mg
Vitamin D: 0 mg
Vitamin B6: 0,1 mg
Vitamin B12: 0 mg
Magnesium: 43 mg

Oats

Old-fashioned oats couldnt be a better breakfast essential. One cup yields 104g
of carbs, 17 of which are fiber. Because theyre essentially a blank slate, you can
dress them up with nutritionally dense add-ins. Oats also contain a super fiber
called beta-glycan, which gives fiber its cholesterol-lowering effect. This also
helps slow the digestion of food, allowing you to feel satisfied for hours
Nutritional Value: 100 g (389 kcal)
Fats: 7 g
Cholesterol: 0 mg
Sodium: 2 mg
Potassium: 429 mg
Carbohydrates 66 g

2.5

Sugar: 0 g
Proteins: 17 g
Calcium: 54 mg
Iron: 4,7 mg
Vitamin A: 0 mg
Vitamin B6: 0,1 mg
Vitamin C: 0 mg
Vitamin D: 0 mg
Magnesium: 177 mg

Banana

Bananas are easy to digest, loaded with fast-acting carbohydrates (one large
banana provides 31 grams of carbs), and packed with potassium, which aids in
maintaining nerve and muscle function. Basically this is nature's own version of
the perfect pre- or post-workout snack. To amplify the health benefits, add some
nut butter to promote muscle recovery and repair.
Nutritional Value: 100 g (88 kcal)

2.6

Fats: 0,3 g
Cholesterol: 0 mg
Sodium: 1 mg
Potassium: 358 mg
Carbohydrates 23 g
Sugar: 12 g
Proteins: 1,1 g
Calcium: 5 mg
Iron: 0,3 mg
Vitamin A: 64 mg
Vitamin C: 8,7 mg
Vitamin B1: 0,4 mg
Vitamin D: 0 mg
Vitamin B6: 0,4 mg
Magnesium: 27 mg

Greek Yogurt
An 8oz serving of nonfat, plain Greek yogurt has 11g of carbohydrates (6g of
sugar), making it a good pre- or post-workout because itll give you quick
energy. If youve sworn yourself off dairy, know that calcium plays a role in
muscle contraction, keeping your heart healthy, and regulating your
metabolism.
Nutritional Value: 100 g (58 kcal)

2.7

Fats: 0,3 g
Cholesterol: 5 mg
Sodium: 36 mg
Potassium: 36 mg
Carbohydrates 3,6 g
Sugar: 3,2 g
Proteins: 10 g
Calcium: 5 mg
Iron: 0,1 mg
Vitamin A: 4 mg
Vitamin C: 0 mg
Vitamin B6: 0,1 mg
Vitamin D: 0 mg
Vitamin B12: 0,8 mg
Magnesium: 11 mg

Corn Flake
Nutritional Value: 100 g (357 kcal)

2.8

Fats: 0,4 g
Cholesterol: 0 mg
Sodium: 729 mg
Potassium: 168 mg
Carbohydrates 84 g
Sugar: 10 g
Proteins: 8 g
Calcium: 7 mg
Iron: 28,9 mg
Vitamin A: 4 mg
Vitamin C: 0 mg
Vitamin B6: 1,8 mg
Vitamin D: 143 IU
Vitamin B12: 5,4 g
Magnesium: 39 mg

Lentils

Lentils should be your secret mass-building weapon. One cup of cooked lentils
contains 18 grams of protein and 40 grams of slow-digesting quality
carbohydrates. They are also very inexpensive and have a long shelf life. They
cook up in just 10 minutes and can be added mixed in with brown rice, sprinkled
over a salad, or eaten as a standalone side dish.
Nutritional Value: 100 g (116 kcal)

2.9

Fats: 0,4 g
Cholesterol: 0 mg
Sodium: 2 mg
Potassium: 369 mg
Carbohydrates 20 g
Sugar: 10 g
Proteins: 9 g
Calcium: 7 mg
Iron: 28,9 mg
Vitamin A: 8 mg
Vitamin C: 1,5 mg
Vitamin B6: 0,2 mg
Vitamin D: 0 IU
Vitamin B12: 0 g
Magnesium: 36 mg

Pasta
Nutritional Value: 100 g (131 kcal)

2.10

Fats: 1,1 g
Cholesterol: 33 mg
Sodium: 6 mg
Potassium: 24 mg
Carbohydrates 25 g
Sugar: 10 g
Proteins: 8 g
Calcium: 7 mg
Iron: 1,1 mg
Vitamin A: 4 mg
Vitamin C: 0 mg
Vitamin B6: 0 mg
Vitamin D: 0 IU
Vitamin B12: 0,1 g
Magnesium: 18 mg

Beans
Nutritional Value: 100 g (347 kcal)

Fats: 1,2 g
Cholesterol: 0 mg
Sodium: 12 mg
Potassium: 1393 mg

2.11

Carbohydrates 63 g
Sugar: 2,1 g
Proteins: 21 g
Calcium: 113 mg
Iron: 5,1 mg
Vitamin A: 0 mg
Vitamin C: 6,3 mg
Vitamin B6: 0,5 mg
Vitamin D: 0 IU
Vitamin B12: 0 g
Magnesium: 176 mg

Soy

Nutritional value: 100g (321 Kcal)

Fats: 0,9
Carbohydrates: 20,7
Proteins: 53,7

3.Price and quantity

Costs for one week:

Pasta (1 pack) 2 zloty

Potatoes (2kg) 2 zloty
Greek yogurt (3 cups) - 7 zloty
Eggs (one box) 3 zloty
Peanut Butter (1 jar) 8 zloty (4 zloty you will have it for 2-3 weeks)
Chicken liver (1 box) 6 zloty
Cheese (1 pack) 6 zloty
Milk (3 bottles) 7,5 zloty
Canned Tuna (3 cans for training days) 17 zloty
Chicken Breast (1 pack, 3 pieces) 10 zloty
Ground Turkey (1 box) 8 zloty
Chickpeas (1 bag) 2,5 zloty
Lentils (1 bag) 2 zloty
Banana (2 kg) 8 zloty
Corn Flake (1 bag) 2,5 zloty (you`ll have it 2 weeks)
Oats (1 bag) 3 zloty (you will have it 2-3 weeks)
Brown rice/ White rice (1 box) 2,5 zloty
Beans (1 bag) 6 zloty
Soy (1 bag) 3 zloty
Onion (1kg) 2 zloty
Tomato paste 2,5 zloty

# Total price: 110,5 zloty (there are aliments which do not need to be buy it
every week, probably you will remain with some food after every week)
I would recommend eating salad 2-3 days a week for vitamins and minerals:
Good price for it around 10 zloty. So, total costs: 120,5 zloty.
1 Euro 4,27 zloty