Eating right doesn’t have to be expensive: a PP-menu for a day for 730 rubles

Eating right is not necessarily expensive: PP-menu for a day for 730 rubles

A daily diet can be cheaper than a snack.

Eating right doesn’t have to involve a personal chef, expensive restaurant meals, and an abundance of produce from farmers’ markets. A healthy diet can be budget-friendly – if only you wanted to. All the more so because a well-thought-out menu, on the contrary, can help you save money. Together with nutritionist Taisia Prokopenko we have compiled an economical version of a PP-menu, which will cost less than a large latte and muffin from a coffee shop.

Taisia Prokopenko

nutritionist

Expert of “Championship”

The menu is made with the necessary nutrients and is based on the rules of proper nutrition: to lose weight, but without harming your health. We have also taken everything into account and selected the most budget-friendly products. And one more important point: all prices are approximate and may vary slightly from store to store.

Breakfast – 157 rubles

A healthy breakfast should be! And it should be a full one: coffee and crumpets don’t count. If you skip it, you’ll start feeling hungry long before lunch, which means it will be harder than usual to resist something unhealthy.

On the morning meal should be laid to 25-30% of the daily calorie intake. A proper breakfast should consist of proteins, fats and slow carbohydrates. In this case, the feeling of satiety is retained longer.

• A slice of yeast-free bread – 25 g (52 rubles per pack);
• two eggs – 100 g (60 rubles per pack);
• vegetables (cucumbers or tomatoes) – 100 g (15 rubles for one tomato and 10 rubles for one cucumber);
• a glass of kefir or a serving of yogurt – 200 g (RUB 35 for 0.5 kefir and RUB 47 for a serving of yogurt).

Snack – RUB 15

• one apple – 150 g (RUB 15).

Lunch – Br188

Many people refuse to eat lunch, but the daily meal should account for about 40% of the daily calorie. In addition to proteins and fats, the diet needs seasonal products, which have more benefits and vitamins than usual – these are vegetables and greens. In addition to being carbohydrates, they contain a lot of fiber, and it improves intestinal function. In addition, dietary fiber helps to satiate faster and last until dinner without disruptions to harmful snacks.

• chicken breast (can be grilled) – 100-120 g (96 rubles for 500 g);
• whole-grain pasta – 140 g (48 rubles);
• vegetables (tomatoes, cucumbers, bell peppers) – 200-250 g (RUB 15 for one tomato, RUB 10 for one cucumber, RUB 19 for one pepper).

Snack – 15 rubles

• one apple – 150 g (Br15).

Dinner – Br160

The evening meal is about 25-35% of the daily calorie allowance. That is, it should be light, small in volume, but hearty. According to the composition of BJU (proteins-fats-carbohydrates) dinner should also be balanced. The correct evening meal consists of protein and vegetables – fatty food at night is better not to get carried away. And it is desirable to eat two hours before bedtime.

• vegetables (tomatoes, cucumbers, bell peppers) – 250-300 g (15 rubles for one tomato, 10 rubles for one cucumber, 19 rubles for one pepper);
• baked cod or canned tuna salad – 100 g (RUB 229 for 400 g of cod and RUB 116 for a portion of tuna).

Snack – Br77

• a glass of kefir with the addition of finely chopped greens, if desired, you can add crumbly fiber – 200 g (35 rubles for 0.5 kefir and 42 rubles for a bunch of greens).

Total: 730 rubles per day.