High quality diet on a budget

[topazann]

You need to start doing some sort of weight activity and eat a solid amount of protein (1gram/kg) and a lot of healthy fats and carbs. If you start working out and put on muscle( and some fat), your body started to use food to build something that lasted.
You probably aren’t eating as much as you think you are. Start a food journal. After a couple of weeks, work out how many more calories you need to be taking in, and drink that much in olive oil. But do the journal and add fat wherever you can.
Eat eggs, frozen banana smoothies, chicken, oatmeal, potatoes, sweet potatoes, brown rice, whole wheat pasta, canned tuna with mayo, wheat bread. Loads of nuts and fatty fishes (salmon or basa, whatever is cheaper).

Edited May 30, 2021 by topazann

[MuadDib]

 

[The0Self]

Looks good. With that much lifting yes for good progress (if that’s what you want) you will need a lot of calories — you could try cooking up some rice for each week. Possibly even make fried rice with a bit of egg.

And I’d eat (probably brown, preferably) eggs daily but not in excess — they are extremely nutrient rich but more than about 4 a day may give you a bit too much of some nutrients (can’t remember what they are but I think it might be choline or selenium, or maybe something like cholesterol).

Dairy is highly cost effective but does not work well for some, especially men who are building or keeping a physique.

Keep protein intake high enough and perhaps above 80 grams a day for best health and results. 100-120+ for most anabolic state but only for marginal (but definite) benefit at the expense of x% or in this case 50% more protein consumption, and protein is the most expensive macronutrient by far. And it’s not like 40-70 grams a day is malnutrition or anything.

Edited December 2, 2023 by The0Self