One of the big roadblocks that most people run into when they start a new exercise and nutrition program is how to stay within the parameters of their new macronutrient requirements while still eating as clean as possible. Technically speaking, a calorie is a calorie, but your car runs better on premium gas than maple syrup, so here we are.
The vast majority of the people who walk through those doors looking for help have usually spent a year plus eating an unhealthy amount of food and usually not making the best choices of food either. Couple that with a largely sedentary lifestyle that most lead (during the work week, anyway), and that can spell disaster. Most people either have a perceived lack of time when it comes to preparing food, or simply don't want to. Uber Eats, it is. Look, I love Honeyhole as much as the next warm blooded human, but that's a treat for myself every so often. Not every day. So in this week‘s blog I thought I'd dispel the big rumor that eating healthy and cooking for yourself is expensive and time consuming.
Full Disclosure - I eat a lot. I burn a good amount of calories every day through activity and a relatively high BMR, so my numbers might not directly translate to yours, but the sentiment remains the same.
Breakfast:
4 scrambled eggs - purchased 60 eggs from Costco for $7 = Total Cost- $0.46
Mixed Berry Yogurt - 4 Pack from QFC for $3.50 = Total Cost- $0.87
Peanut Butter Toast - Double Loaf and Double Container of Peanut Butter from Costco for $16 = Total Cost- $0.34
Kodiak Cakes Maple/Brown Sugar Oatmeal (leave me alone its delicious) - 6 Pack from QFC for $7 = Total Cost- $1.16
Breakfast: 900 Calories - 73 C; 39 F; 67 P
Total Cost: $2.83
Lunch:
Baked Cod - 8 Filets from Costco for $16 = Total Cost- $2.00
1/2 Cup Cooked Quinoa - 10 Cup Package from Costco purchased for $8 = Total Cost- $0.20
1 Cup Broccoli - big bag from Costco for $6 = Total Cost- $0.60
1 tsp Olive Oil - Minimal Cost = Total Cost- $0.10
Lunch: 600 Calories - 72.6 C, 15.2 F, 46.7 P
Total Cost- $2.90
Second Lunch (Post Workout):
Sockeye Salmon (5oz.) - 2.5 lbs (2 filets) from Costco for $30 = Total Cost- $3.75
1/2 Cup Cooked Quinoa -10 Cup Package from Costco purchased for $8 = Total Cost- $0.20
1 Cup Broccoli - Big bag from Costco for $6 = Total Cost- $0.60
1 tsp Olive Oil - Minimal Cost = Total Cost- $0.10
Second Lunch: 734 Calories- 67.3 C; 26.6 F; 54.6 P
Total Cost: $4.65
Snacks:
Banana - 6 for $0.29 from Trader Joes = Total Cost: $0.05
Protein Bar - 20 Bars from Costco for $18 = Total Cost: $0.90
Protein Shake - 5 lb. Bag from Costco for $31 = Total Cost: $0.29
Snacks: 435 Calories- 54 C; 7.9 F; 47.3 P
Total Cost: $1.24
Dinner:
*Dinner varies from day-to-day; this is just an example
2 Beyond Burger Patties (grilled) - 8 Pack purchased from Costco for $8.99 = Total Cost: $2.25
2 Burger Buns - 8 pack from Trader Joes for $5 = Total Cost: $1.25
3/4 Large Avocado - Single from QFC for $2.50 = Total Cost: $2.50
Dinner: 995 Calories- 65.3 C; 58.3 F; 54.7 P
Total Cost: $6
This sample day of eating cost me $14.79, and got me 3,664 Calories. And I know where Every. Single. One. came from.
Granted, I eat a lot. You probably don't eat as much as I do and that's okay! It'll cost you less money, which is a good thing. More money to treat yourself to new shit for the gym.
Next time you add guacamole to your chipotle bowl and you run your card for $11, think about this. Make it yourself, save money. It isn't complicated.