Eating on a budget

“If you have the money, you can eat good an build muscles.” That’s what you read everywhere. BUT you can eat on a budget too!I myself eat for 150€ per month. First this sounds like enough, but it isn’t when you are looking for good food and enough protein.

Eating on a budget

Eating on a Budget - Ernährung mit kleinem Geld

Food for a whole week

Yes, that’s enough for exact one week, for one person. I also take 120g of Protein via Protein Shakes, coffee and green tea. Those are not on the pic.

What you see on the pic

  • 4 Salat
  • 5 Bananas
  • 500g Berry-Mix
  • 2,5kg Potatoes
  • 4 Harzer Cheese
  • 10 Eggs
  • 2kg Lents
  • 1kg Chicken Breast
  • 1 Tin Thuna (normally I eat 2 per week, but I had one left)
  • 1 Tin Corned Beef
  • 1kg Low-Fat Curd (I eat 1,5kg per week, but I had one left)
  • 1kg Rice
  • 1 bar of dark chocolate

Costs per week

All of the food on the pic above costs about 25-28€. It depends on the season, because the prices for salat, banana and potaoes depend on the season. One month got about 5 weeks, so 150€ is enough for a month.

Every other week I get myself a Coke Zero or some peanuts for the weekend. That’s still in the budget.

Nutritional value per week

1105g Protein (4420 kcal) 50%

760g Carbs (3040 kcal) 34%

155g Fat (1395 kcal) 16%

Food Quality

You have to make quality cuts. You won’t be able to get very high quality biological food for 150€ per month. But this should not be your first concern, when it comes to eating on a budget.

Additional Notes

With my food choices I went into the paleo direction, because it feels good for me. It is not 100% paleo, I know that. I also didn’t want to eat huge amounts of meat, so I got other protein choices (Lents, Harzer-Cheese, Low-Fat Curd).

If you don’t know why I eat what I eat, go read my article Diet-Search – My holy Gral.

How much do you pay for your food? What kind of food do you buy?

Leave a comment, I’m looking forward to it!

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2 Responses to Eating on a budget

  1. Kukri 16. October 2014 at 08:35 #


    irgendwie passt die Rechnung nicht ganz. 😉
    Gerechnet mit Deinen Werten sind es ca. 1200 kcal pro Tag.
    Naja – Du sieht nicht wie ein 14jähriges Mädchen aus. 😉

    Mit der Menge käme ich auch nicht ganz hin – 10 Eier sind für mich eine Mahlzeit. Und ich bin kleiner als Du mit weniger Muskeln.
    Sonst passt die Zusammenstellung für die meisten Leute.

    Übrigens – die JA-Schokolade geht gar nicht. *würg*
    Nimm wenigstens Lindt “A Cuisiner” 70% 200g Tafel. Sehr lecker und mit 2,50 EUR noch ok.

    • Expanderkrank 16. October 2014 at 10:16 #

      Hey Kukri!
      Doch, die Rechnung stimmt. Ich verwende die gerundeten Kalorien (sind abgerundet) und habe 2 volle Fasten Tage mit lediglich einer PSMF Malzeit, um mich konstant auf unter 100kg zu bringen.
      5 Eier mit 2 Bananen und 1 Riegel Schokolade, in der Pfanne angebraten, sind eine leckere Mahlzeit fürs Wochenende 😉

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