Menu: Day #4

Cost: $4.34 per person.  ($1.45 per meal)

Protein: 94g
Fat:  88g
Carbohydrates: 190g
Calories: 1918 Cal

And here’s the beef.  This should give you an idea of how beef is compares to chicken and pork.  The cost is exactly the same as it was yesterday, but we’re eating considerably less protein.  The extra calories are coming from fat.  This fat is from the beef, and it’s what makes it taste so good.  Remember, fat isn’t automatically bad.  It’s pretty health-neutral.  It’s a good fuel source if you’re not generally over-eating.


Breakfast Calories Macronutrient Totals Cost
2 eggs scrambled 182 Cal Protein – 26g $0.50
1 slice of toasted white bread 115 Cal Fat – 39g $0.05
1 tbsp jam 50 Cal Carbs – 50g $0.20
0.5 tbsp butter (for toast) 51 Cal $0.07
0.5 tbsp bacon grease (frying eggs) 51 Cal $0.07
1 Slice of bacon 43 Cal $0.25
8oz whole milk 148 Cal $0.19
647 Cal   $1.24


Lunch Calories Macronutrient Totals Cost
2 slices White Bread 229 Cal Protein – 37g $0.10
1oz store brand deli thin ham 60 Cal  Fat – 31g $0.25
1oz store brand cheese 110 Cal  Carbs – 63g $0.30
1 tbsp mayonnaise 90 Cal $0.05
 2 Cups Chicken Noodle Soup 158 Cal $0.35
647 Cal   $1.10


Dinner Calories Macronutrient Totals Cost
4oz. Beef Roast 225 Cal Protein - 31g $1.50
2 Medium Potatoes (mashed) 227 Cal Fat – 18g $0.25
5 fl. oz. roast beef gravy 89 Cal Carbs – 77g $0.05
Half an Onion 53 Cal $0.10
1 Whole Carrot 31 Cal $0.10
624 Cal   $2.00

And now you see the importance of gravy.  It saves those otherwise lost calories from the fat drippings you cooked out of the roast beef.  Put it on your potatoes and now they’re tasty without adding cheese or butter.

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