Good healthy and cheap food ...

[Anonymous]

hey guys , I'm a university student and trying to spend as little as possible , saving up , I'm looking for good , healthy , high protein foods . I don't try not to eat rice or bread , and I swim a lot , my main food is vegetable and chicken , but I'm always hungry specially at night , when I don't want to eat rice or bread .

so help me out

[Prof_Don]

It's lengthy, but useful. I'd say grab a beer but you're concerned about carbs lol.

----------

As a former college student, I understand how challenging it is to eat "well" after spend'n $$$ on tuition & books. :-X

Every point imma list I've personally done, & continue to do to this day. I'm saying this so you know that I'm going on personal experience & not re-hashing stuff I read on a webpage. 8-)

*Protein is the most difficult macro-nutrient to purchase on a budget. This is how I got my protein on a budget:

-protein powder (find a flavor that you like, mix with water, & drink; in terms of grams of protein per $ it doesn't get much cheaper than this)

-eggs (removing the yolk removes at least half the protein and 2/3 of the nutrients; by the way, it's been proven that <= 12 eggs a week don't affect cholesterol levels in the blood)

-milk (I prefer 2%, chocolate milk is just as good; calcium keeps the bones strong)

-canned fish (as in tuna, sardines, herring, etc.; can be eaten straight-up w/o cooking; source of good fat; small fish = lower levels of mercury)

-beans (EVERY bean is good; source of fiber, magnesium & good carbs)

-nuts (I prefer peanuts; nut butters are also good; it's a good anytime snack, esp. since you say you get hungry @ night)

-beef (funny thing about beef is...the leaner it is, the lower it costs)

-pork (can be just as lean as chicken/beef when the correct cuts are chosen)

-cheese (~6-7g protein per ounce; source of calcium; I personally prefer it over typical fats [dressings, butter] to top my food, such as salads & baked potatoes)

-"good" carbs (whole-grain bread, potatoes with skin on, whole grain pasta, crackers such as Triscuits, etc; you wouldn't think of carbs as a protein source, yet contain 3-8 grams per serving; whole grains means the fibrous parts of the plant is also eaten, which contains protein as well as many nutrients/phytochemicals )

----------

*for snacks to purchase on-the-go that are protein-sufficient & cost effective:

-nuts (peanuts are the most calorie-dense, yet the most protein-dense; flavors such as honey-roasted, flam'n hot, etc. are all good to mix up the taste buds)

-string cheese/cheese sticks (almost every convenience store sells them now)

-[chocolate] milk; (it's sold pretty much everywhere, & cheaper, & just as good, as pre-packaged protein shakes)

-protein bars (can be pricey & gas stations, yet moderately priced & grocery stores; just to let you know, most are made with soy)

-seeds (sunflower, pumpkin, etc.; source of vitamin E and good fat)

-hard-boiled eggs (some convenience stores sell these)

-drink-able yogurt (comes in many flavors; source of calcium)

----------

Hopefully my rant gave you some ideas. 8-)

[Asker]

tanx man , very thorough .. I'm thinking about getting protein powder , and eggs . I eat huge amount of whole grain , for breakfast and as an snake , also got whole grain crackers , they are nice too . I'm living in malaysia , every kindda meat is very expensive , I eat a lot of chicken fruits though . thanks again

[Prof_Don]

Protein powder & dairy are by far the most cost-effective ways to get your protein in your diet. Just because money is tight doesn't mean your diet (not as in weight-loss, but as in food intake) has to suffer. 8-)

[ArtistBboy]

My favorite is skillets -> Mix whatever the hell you want after cooking everything thoroughly, cover with different seasoning/sauce. It's good, cheap, high in nutrition, and quick to make.

I've eaten eggs at night -> preferably over medium on garlic bread.. But like you said, you aren't look for bread or rice (Allergic reaction?)

How about other meats: Steak, pork, beef, etc..

Chicken salad with boiled eggs?

What about adding a protein shake to your diet?

I'm honestly brain-dead after a night of dancing.. Try this site, it's got TONS of combinations you could try: www.allrecipes.com ( link

~ ArtistBBoy

[ArtistBboy]

P.s. what about growing your own veggies? frees up $$ for buying meats/etc?

[Darkfairie17]

I know this is 6 months old, but perhaps you will still be going to school this fall? I am also a college student and I eat pretty good! I have to say that flyers should become your new best friend. Check them every week. I swear for me it's like Christmas when they come to my door. I am lucky that I live in a city that has all the major grocery stores, so I can definitely bargain shop to the max. Meet is pretty easy to get if you want to find it on sale. I would have to say buy the club pack or family pack, those are usually a better deal. But don't be afraid to check the weight to see if you are in fact getting a good deal. Sometimes if it's just slightly smaller, it's could be a better deal. Also take in to consideration that no name products are usually cheaper. The store that I go to, they had Haddock that was two bucks cheaper for twice as much as the brand name haddock. So I definitely bought that up :)

Also veggies are good to buy frozen. I get a big huge bag at Costco for 5 bucks. It's half the price of a small bag at the regular grocery store. So if your parents have a membership to one of those places, ask them to buy it for you and pay them back.

Canned meat like Tuna and Salmon are a good buy as well. Stock up when they are on sale. They are so versatile. You can put them on a sandwich, in a salad or get creative and try them in a wrap. I can usually find tuna and salmon for under a buck a can :) So keep your eyes peeled! Don't be afraid to check out a few different stores. Some are definitely more expensive than others. I had to keep nagging my friends about this one store, Food Basics. It is wayyyy cheaper than any other grocery store in my city for most things I buy.

Also sometimes buying a bag of something is cheaper than buying two or three. This is true with Apples, onions and potatoes. All of which last quite a while if you keep them in a cool dark place. Onions are great with everything, apples are a good snack between classes and potatoes are a good staple. You can cut them up into small pieces and have hashbrowns, or you can have a baked potatoe with some chicken.

[DishLady]

Get a steamed chicken-and-veggies at the local Chinese take-out. It's about $4-$5 and hits the spot; the portions are good for guys as well as girls. Just be sure to catch up with your dairy by having something else during the day (Yogurt/Milk -- which can be affordable if you pick the store's brand over the snazzy name brand).

Lots of fresh or canned fruit. Avoid dried fruit, which is pricey and doesn't provide the same level of satisfaction as a snack.

In the summer months I try to keep pineapples and peaches/apricots handy. Almonds and other nuts/seeds are good too, but not late at night.

In the winter months, Apples and pears are best.

Tomatoes/bananas/OJs are important too -- potassium.

Rice is good for you. Avoid pasta and bred if you're trying to cut out carbs.

[somehotguy]

It's tough if you don't want to eat pastas, because pasta is the cheapest food you will find. Spaghetti, mac and cheese, etc. Potatoes are cheap and you can make baked potatoes. You can buy a bunch of chicken breasts and grill them up and cut them up and save them, and just microwave them for tacos, quesadillas, etc. I'd definitely buy some cheap trail mix for snacks. The problem is, is that eating healthy does cost money, although I'm sure there are creative ways to do it, but pasta is by far the cheapest food.

[Asker]

tanx , I'm trying to dial down the starch intake , carbs in general . exactly , eating healthy is expensive

[brunettebelle]

Apples - esp Jazz apples, they are the bomb!

[Anonymous]

get some whole wheat crackers