Menu: Day #11

Cost: $3.57 ($1.22 per meal)

Protein: 68g
Fat: 79g
Carbohydrates: 257g
Calories: 1985

Today is about as unhealthy as we get.  There’s very little protein in today’s plan, and not many vegetables either.   Your chicken fried rice should contain peas, carrots, and onions – but not in sufficient quantity to really count as a vegetable serving.  Also, I expect you to have some oil for frying the rice.  Just a couple of tablespoons should suffice.  It’s listed as “optional” on the menu, mostly because I expect you to already have some.  If you have some free money, I suggest you buy some sesame oil.  The flavor really makes the difference in fried rice.  You don’t actually need soy sauce, you can just use salt.  In fact, soy sauce probably only exists as a means to minimize the amount of salt you need to use for seasoning.  After all, salt was really expensive for most of history.   But salt is cheap now, so use it.  If you prefer soy sauce, then that’s ok too.  Both are pretty cheap.

Breakfast Calories Macronutrient Totals Cost
3 Pancakes (4″ diameter) 221 Cal  Protein – 17g $0.09
1/4 Cup pancake Syrup 220 Cal  Fat – 17g $0.50
1 small Sausage Patty (1oz cooked) 70 Cal  Carbs – 108g $0.25
1 glass of Whole Milk 146 Cal $0.13
657 Cal $0.97


Lunch Calories Macronutrient Totals Cost
2 slices White Bread 191 Cal  Protein – 35g $0.10
2oz Ham 136 Cal  Fat – 36g $0.40
1 tbsp Mayonnaise 90 Cal  Carbs – 52g $0.05
1 cup Fifteen Bean Soup 180 Cal $0.20
1 slice Swiss Cheese 80 Cal $0.35
677 Cal $1.10


Dinner Calories Macronutrient Totals Cost
2 cups Chicken Fried Rice 460 Cal  Protein – 16g  $1.50
1 slice of chocolate cake 191 Cal  Fat – 26g  $0.10
 Carbs – 97g
651 Cal    $1.60


Chicken fried rice is a great use of leftovers.  Most leftover meals like this re-heat and re-server cooked food so that it’s more palatable and less likely to make you sick.  This is a non-issue in the era of modern refrigeration and the microwave.  Today, you’d only bother to re-cook the food to substantially change it’s nature.  Turning chicken and rice into fried rice does exactly that.  But if you want to have chicken and steamed rice, go for it.  Use all of your leftover chicken meat for this rice and it should have a fair amount of protein.  Alternatively, if you want to take fried rice for lunch tomorrow instead of another sandwich, then add in the rest of your ham.  You really can’t screw this up, it’s going to be delicious either way.

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