A lot of us are on a tight budget when it comes to food. After paying your bills, chances are you don’t have much money left on food. It even may be one of the reasons you’re obese, because you have to buy cheap junk food in order to survive. You’re being mislead and I am going to prove that.
But first you need to listen to me and read this with an open mind. You can do so by ignoring every single thing you heard about nutrition in the past… 60 years.
For example, saturated fat is ‘bad’, milk is ‘bad’, cholesterol is ‘bad’, simple carbs are ‘bad’ and so on. Basically, everything that demonizes natural food and offers you a modified version without the ‘bad’ thing in it. You need to ignore all of that.
Also you need to ignore every single marketing gimmick that the food industry shoves down your throat, like ‘whole grain’, ‘free range’, ‘gluten free’, ‘grass-fed’, ‘low fat’ and so on. You need to ignore all of that as well.
Apparently, people forgot what their grandparents ate, who were much healthier than the current generation. So let’s begin with a simple list of affordable groceries.
Carbohydrates – energy
Rice is an absolutely amazing carbohydrate when it comes to weight loss, because it’s very easy to track. A hundred grams of white rice, will generally be equal to about a hundred calories in energy. Yes it lacks nutrients, but that’s what fruit and vegetables for.
It’s cheap, it’s easy cook and makes tracking calories a breeze. It’s so good that…
Rice is the most widely consumed staple food for a large part of the world’s human population. 
Buckwheat is a little bit different. Chances are if you’re not from Russia, or any of the ex-USSR countries, you don’t know what buckwheat is. But buckwheat is one of the best foods you can possibly eat, because of how nutrient dense it is.
In America they call it a ‘superfood’, but to me it’s natural food. Buckwheat is also quite easy to prepare. However, buckwheat may not be for everyone because of its’ taste. There’s also the possibility that in your country it may be expensive. But it’s definitely worth checking it out.
You can eat it for lunch, dinner, or even make breakfast porridge with it. It’s very universal.
Everyone loves french fries, which means everyone loves potatoes. In order for you to stay on your weight loss journey you need variety, or you will go insane. I occasionally have mashed potatoes (made with butter and milk), or boiled potatoes, just to mix things up and stay sane.
Anelloni, fedelini, spaghetti, barbina – I had to Google all of that – any kind of pasta is a great source of carbohydrates. Doesn’t not have to be ‘whole wheat’, ‘gluten free’, or any other nonsense you can think of. The cheapest pasta you can find works.
Oatmeal is… oatmeal, I generally have it for breakfast on days when I don’t have eggs. You already know how good oatmeal is, because every health magazine told you already.
By the way, cook your oatmeal using whole milk and a little bit of butter. I don’t know who the hell eats oatmeal cooked on water. That’s the most disgusting thing ever.
The extra 30-50 calories do not make that huge of a deal, but it makes makes a huge different to taste. Besides, you can always eat less of it.
Protein & fat – muscle recovery and essential nutrients
Eggs are absolutely amazing at providing protein, saturated fat, omega-3’s and omega-6’s. Saturated fat and cholesterol are not bad for you, okay? They are absolutely essential to your body.
In fact, so essential that human breast milk, which is given to unprotected and vulnerable infants, contains large amount of both saturated fat and cholesterol. Did you ever think about that?
Buy normal, natural milk. Almond, soy, or any alternative milk is crap. Whole 3.5% milk is the best milk you can buy. It’s awesome for cooking oatmeal, mashed potatoes and making simple sauces like the béchamel sauce.
3. Butter & Olive oil
Anything sauteed in a combination of butter, olive oil, onion and garlic becomes delicious no matter what you throw into that. Be it vegetables, or ground meat, it makes everything fragrant and delicious.
I love cheese. Not the orange processed squares, which is what is served at McDonald’s, but real natural cheese. Every time I go to the grocery I try something different. You should too.
Chicken breasts, pork chops, ground meat, beef, fish – all of that is a great source of fat, protein and most, importantly, satiety. All of that works with any carbohydrate mentioned before, except, of course, oatmeal.
Vegetables & fruit – vitamins, fiber and minerals
Apples and bananas are probably the most common fruits out there. This is what you should snack on if you suddenly feel hungry. Followed by clean, plain, old-fashioned water.
I aim to eat one apple and one banana per day. I also always have a bag of frozen mix of raspberries and blueberries in the freezer.
If you still think that frozen food loses all of its’ nutrients during the freezing process, then you need to snap out of it. Yes, it may lose some of it, but it’s a very small portion, which is completely negligible.
The best vegetables for me are bell peppers, tomatoes, cucumbers, kidney beans (yes, I know beans are not vegetables, but they have a lot of fiber, which is why they are in this list), canned peas, canned corn, onions, garlic, carrots, cabbage and frozen vegetables mixes (because they are always ‘in season’).
In a nutshell
All of that usually comes down to around €30/week for a single person, at least, where I am from. Of course, if you have a family you need to scale it up accordingly. If you follow these recommendations, if you spend some time learning how to prepare satisfying meals with these ingredients you will be happy, healthy and pounds will be melting off of you.