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Calorie per Dollar List – Eat for 21 Dollars a Week
- Fenrisulfr 7y agoI love this type of list. I'm frugal, super busy (read: lazy), and powerlift so I try to make a minimum-cost, high-protein, easy meal-prep every week. Having a high protein / calorie ratio is primary, but keeping it low-cost is a close second. I normally use a pressure cooker, 5-6 lbs of chicken breast, brown rice, and lots of veggies. It may sound boring, but it's great when you add stuff like chickpeas, delicious sauces / salsas, and try out different regional styles of cuisine. Check out the author's protein / dollar list - it's very helpful for the protein-obsessed. https://efficiencyiseverything.com/applying-protein-per-dollar/ https://efficiencyiseverything.com/applying-protein-per-doll...
- clojurestan 7y agoI don't understand the protein/dollar column. Flour has protein listed as "3" and price as 1.68 but I can't see how to get 134 protein/dollar from these numbers. The calorie/dollar column works the way you would expect.
- orky56 7y agoGood question. There's data missing in the table to determine how that column is calculated. Essentially, it's how much protein you would get in that total amount of calories while "protein" is how much protein you would get in a single serving. I looked at eggs and that's how things made sense.
- adrianN 7y agoYou may want to substitute lentils, beans, or chickpeas for the rice. More nutrition and better for the climate.
- toasterlovin 7y agoIf you can tolerate lactose, milk is the cheapest way to eat a good balance of high quality protein, fat, and carbs. 2400 calories for less than $3 at most grocery stores. Then chicken is the lowest cost per calorie meat, so you're good there. May I also suggest large quantities of cheddar cheese and heavy whipping cream from Costco? Amazing value per dollar spent. Cheddar cheese (we have Tillamook at Costco out here on the west coast) is basically entirely protein and fat and then whipping cream is all fat.
- Fenrisulfr 7y agoI love the Costco Tillamook cheddar and my girlfriend loves the whipped cream we get from there. I used to drink 2-4 cups of whole milk / day when paying off my student loans and bulking but it seemed to affect my stomach poorly. So I switched to almond milk for my protein shakes. Some of my favorite ways to make tasty chicken + rice dishes from Costco is the Maya Kaimal simmer sauce the frozen stir fry vegetable mix. The simmer sauce isn't the cheapest option, but I pay extra to make my normally boring/cheap food taste good enough to eat for 5+ days straight. I use my pressure cooker and end up with super tasty Indian meals without the chicken being overcooked. Kirkland Signature unsalted mixed nuts are also a lifesaver and a part of my daily breakfast. Decent calories / dollar (400 ish depending on the price) but great nutrition density.
- junar 7y agoHave you tried lactose-free milk and/or lactase pills? I've tried various types of plant milks, but I'm never satisfied by the taste.
- toasterlovin 7y agoI love people who geek out about optimizing their diet. > The simmer sauce isn't the cheapest option, but I pay extra to make my normally boring/cheap food taste good enough to eat for 5+ days straight This is a great example of something that is more expensive in theory, but probably cheaper in practice, since it increases overall adherence to your diet plan. > I love the Costco Tillamook cheddar If you can't do lactose, then the pricing on Tillamook cheddar is basically the protein & fat portion of milk, without the very cheap carb calories. Carbs are always cheap to add via other sources anyway...
- GordonS 7y agoChicken thighs are much cheaper than breasts, are much more forgiving of over-cooking, and (IMO) taste better too. They presumably have a higher fat:protein ratio than breasts, but I imagine not enough to make a tangible difference.
- gus_massa 7y agoIt is not obvious, but you can click on the headers of the table to sort it by the criteria you want to see. It's weird that in the recipes at the bottom they never use eggs, that have a good protein/dollar ratio and are easy to store and cook. It would be nice to see a dispersion graph of protein/dollar vs calories/dollar.
- iamnothere 7y agoA few of the recipes use eggs but you're right, they could be used more often. It's actually not bad to stir in an egg while cooking (for example) pasta to add flavor and protein. With the right ingredients you might not know it's there.
- 52-6F-62 7y agoAlso pure egg whites. You get a lot of protein per calorie and they're often reasonably priced. A 750mL or 1L carton is often around $6. (Sorry, speaking in CAD) If you measure your usage, then two whole egg whites is equal to about 60mL or a quarter-cup. (at least for the brand I buy). Over a carton that's between 24 and 30 large egg whites. The economy is pretty good. Usually in a week between my girlfriend and I go through one carton of egg whites and maybe a large carton of eggs (18). We both love eggs. And I make a scramble every morning after the gym with usually between 2-4 whole eggs and 2-6 egg whites (w/ red pepper, green onion, spinach). If you don't like the flavour of eggs, I can understand... but I love them. If you do like them, I recommend egg whites as very easy, economical protein. Egg whites might even be suitable for people who don't care much for the flavour as they're much milder, and easy to mask as well.
- tigershark 7y agoOr maybe better to cook a proper carbonara pasta with only guanciale (pork cheek), pecorino cheese and eggs. It ain’t cheap, but I can assure you that it’s worth every penny when done properly.
- logfromblammo 7y agoI imagine "it ain't cheap" does not score well by the g protein/$ metric.
- iamnothere 7y agoIn case people don't read to the bottom: * Author's cookbook: https://efficiencyiseverything.com/The-Cookbook-v-1.4.pdf https://efficiencyiseverything.com/The-Cookbook-v-1.4.pdf * Author's weekly grocery list: https://efficiencyiseverything.com/Weekly_Groceries.pdf https://efficiencyiseverything.com/Weekly_Groceries.pdf
- atomical 7y agoInteresting social media strategy. https://twitter.com/eieMichaelKirk/status/1026091424230658048 https://twitter.com/eieMichaelKirk/status/102609142423065804...
- sct202 7y agoIt definitely puts his "Don't be Weak" ending line in the footer in a different light.
- schnevets 7y agohttps://twitter.com/mkirktheyounger/status/1040637822988890113 https://twitter.com/mkirktheyounger/status/10406378229888901... Being slightly sick has killed my mood and mindset. I can still work for 10 hours a day, but it doesn't feel good to live. Scary to think of what something like cancer could do to Productivity. Yeah, I love the topic of frugal cooking, but this guy reeks of the "hustle porn" mentality HN was admonishing yesterday.
- iamnothere 7y agoHuh. Well, that's not good. I still like what the author has put together here and think it may help some people. But perhaps he needs to rethink some of his other ideas.
- atomical 7y agoAuthor sounds a bit obsessive about all things in life. It's appropriate for a doctor to tell their patient the facts about their situation. If laypersons do that they are going to run into social friction.
- SketchySeaBeast 7y agoI'd like to see a protein / calorie ratio as well - flour has the most protein / dollar, but I wouldn't recommend it as a protein source.
- cm2012 7y agoIf you use McDonalds coupons, you can probably replicate something close to this efficiency at McDs, though with a worse nutritional profile.
- SketchySeaBeast 7y ago> though with a worse nutritional profile Based upon the requirements they have on display - I don't think so. All they are measuring is the calories and protein. There's not comment on the other nutrients, nor on the salts or sugars (you'll notice that flour is the best protein/dollar ratio).
- Mirioron 7y agoDoes McDs actually have a worse nutritional profile?
- deleted 7y ago[deleted]
- redm 7y agoI'd much rather see a breakdown of cheap foods with a high nutrient density [1], not just garbage food that's cheap. https://chriskresser.com/what-is-nutrient-density-and-why-is-it-important/ https://chriskresser.com/what-is-nutrient-density-and-why-is...
- wybiral 7y agoYeah, just looking at protein and calories is too simplistic. You need more than flour and sugar to survive.
- mathgeek 7y agoThe article addresses this after the table.
- asdfasgasdgasdg 7y agoBeans, lentils, chicken, eggs, and frozen veggies are not "garbage food".
- AstralStorm 7y agoThe tidbit is that chicken and eggs are not environmentally friendly, while beans tend to require lots of water. Neither has any D or B12. You need specifically liver or supplements for these. (Fatty fish is even less sustainable for D and not cheap.) That said you don't need too much methionine so can skimp on complete protein. Environmental chicken and egg? ;)
- deleted 7y ago[deleted]
- cm2012 7y agoI am seriously impressed with how efficient flour and white bread are.
- Super_Jambo 7y agoIsn't this just tax dollars giving subsidies?
- AstralStorm 7y agoNot quite, wheat is cheap and easy to grow with both extensive and intensive farming options. Especially easy to harvest. (Compared to, say, rice, corn, beans or even potatoes.) Funny that white bread is cheaper when brown requires less processing.
- wiml 7y agoPerhaps, but also I don't think it's just coincidence that wheat and similar grains are what made western civilization possible.
- zerohm 7y agoI was in Taco Bell the other day and noticed, a dollar menu burrito has 400+ calories. Sure enough it made this list.
- AstralStorm 7y agoIt's only this cheap because it's a loss leader and has low other nutritional value.
- citilife 7y agoI had fun building something similar for a vending machine one day I was stuck at a Hotel waiting for an interview: https://austingwalters.com/cost-per-calorie-from-a-vending-machine/ https://austingwalters.com/cost-per-calorie-from-a-vending-m... Turns out PopTarts are ridiculously calorie dense per dollar. The breakdown was a bit different as it was what was available at the time.
- ph0rque 7y agoHere is my list of foods that provide complete nutrition, that can be grown on an average-sized yard lot: https://automicrofarm.com/blog/2018/08/complete-nutrition-no-mammal.html https://automicrofarm.com/blog/2018/08/complete-nutrition-no... Edit: I need to replace the stevia with honey, much more realistic from the advice I got.
- iamnothere 7y agoThanks for this. Do you have any recommendations for a DIY aquaponics setup? I've seen a lot of setups using PVC pipe although I'm not clear on how safe that is for food over the long term.
- ph0rque 7y agoI actually have a ready-to-go DIY aquaponics plan using wading pools (HDPE) and PEX piping (no PVC), and two more plans in the works: indoor shelf system, and outdoor pond aquaponics system. If you don't mind, sign up for my mailing list, I plan to send out an email about aquaponics today: https://automicrofarm.com/ https://automicrofarm.com/. Edit: sent! Here's the MailChimp link: https://mailchi.mp/2d3dc4e6d467/0i2wfpoxfe-1347869 https://mailchi.mp/2d3dc4e6d467/0i2wfpoxfe-1347869
- Creationer 7y agoUnderstanding the science behind cooking is also beneficial: https://www.amazon.com/Food-Cooking-Science-Lore-Kitchen/dp/0684800012 https://www.amazon.com/Food-Cooking-Science-Lore-Kitchen/dp/... You can also use a microwave to do things like cooking potatoes.
- mxschumacher 7y agothank you! I've been looking for a resource like this. I consider cooking a fantastic hobby, it - provides an entry it lots of interesting scientific questions, both in food preparation and digestion/health. - is a big money saver over a lifetime. - is a great social activity with deep cultural roots. As a programmer, I also enjoy the approximate and ephemeral nature of the process and product, similar to software engineering in some ways, completely different in others.
- rikkus 7y agoI spent a few months eating for £5 per week - not through choice. Most of what I ate was marked down (nearly out of date) loaves of white sliced bread and damaged cans of beans or spaghetti in tomato sauce. I’m quite tall so this wasn’t enough and after a few weeks I was in constant pain from hunger. There are many people in the UK for whom this is their life.
- _1tan 7y agoCare to share any numbers? That sounds horrible and unexpected.
- toasterlovin 7y agoCurious: why not beg or dumpster dive if you were starving? I personally know somebody who used to panhandle at a freeway exit for drug money. They said $80-120 per day was regular. I also know someone who fed themselves entirely via picking through unwanted food at the back of super markets and restaurants (kind of a loopy hippie, live in a tent in the forest while attending college, etc.).
- chrisswanda 7y agoHead over to http://fallingfruit.org http://fallingfruit.org and do a filter for "Freegan". My locale has people marking dumpsters with food that is available. And if dumpster diving isn't your thing, then wild edibles is another option. I personally haven't dumpster dove for food, but based on what I have read, you'd be hard pressed to starve in the US. http://fallingfruit.org/sharing?c=forager%2Cfreegan&locale=en http://fallingfruit.org/sharing?c=forager%2Cfreegan&locale=e...
- rikkus 7y agoBegging is very dangerous (where this took place) and involves being healthy enough to get yourself to somewhere it's even possible. Eating thrown away food seems like a good way to end up with something nasty. Eventually, both of these would become options, but when you believe your situation has to be temporary, it feels safer to starve a little.
- 7y ago
- chiefalchemist 7y agoHelpful. But I think he sounds somewhat naive about why people buy what they buy. "why do people think canned meats are a good deal?” Canned meats don't go bad. You also don't have to thaw them out. I'm certainly no fan, but I can understand why people keep such things handy. What is the cost of running to the market more often because you refuse to buy such things? Time, after all, is money. "we have no idea what nutrition costs." There's more to nutrition than protein. Yes, I think there's something here. But as-is it's a bit too simplistic. It needs some meat; pun intended ;)
- cbhl 7y ago"The most inexpensive fast food item is almost 2 times more expensive than eating at home" My read of this is that if you can save more than $1000/month by not having a kitchen (say, you're in college or a high-cost-of-living area) then it might be worth it to eat out every day.
- chiefalchemist 7y agoI think that's saying the opposite. That is, it's cheaper to eat at home. I think we all know this. But what is the cost (time) of going to the market? How often do you toss something out? Perhaps, not the best example, but Taco Bell is counter to hand to mouth. There's some overhead in waiting (but still shorter than cooking), but no waste.
- cbhl 7y agoYes, it says the contrapositive. I feel like a lot of advice of the form "it's cheaper to eat at home" comes from fairly privileged folks (middle class and up). If you don't a priori have a kitchen, then you might have to double your rent expense to afford a place where you can cook and eat at home. Now, if you have a kitchen -- and many folks do -- then perfectly solid advice.
- djrogers 7y agoHere's the best part of TFA for me: "We graduated college, Masters and PhD. No Debt." Good for you. I know it's a lot harder, but as we've been seeing over teh past 5-10 years, borrowing money to live on while you're in school will really mess up the next 10-20-30 years of your life.
- clojurestan 7y agoI don't understand the protein/dollar column. Flour has protein listed as "3" and price as 1.68 but I can't see how to get 134 protein/dollar from these numbers. The calorie/dollar column works the way you would expect.
- dahart 7y agoI’m guessing the protein column is per-serving. If so, it’s the only per-serving data here.
- JoeAltmaier 7y agoUnsurprising to a college student, peanut butter, Kraft MacnCheese and Ramen are on the list and pretty high up.
- notyourloops 7y agoHowever, sometimes you want to maximize protein per a meal's calories. Some things may seem 'cheap' but to maximize protein with those items you will blow out the calories chart. For example, it's better to rely on cottage cheese for protein instead of flour, despite the monetary cost looking favorable for the latter -- because the former will have your protein needs met with a smaller number of total calories, preventing you from gaining fat mass, assuming the rest of your diet follows similar reasoning.
- superdimwit 7y agoThis reminds of the classic early linear programming problem / study, the Stigler diet: https://en.wikipedia.org/wiki/Stigler_diet https://en.wikipedia.org/wiki/Stigler_diet
- AstralStorm 7y agoStigler had a more complete approach to the optimization but still incomplete. Needs more factors, the problem excluding actual design of meals and palatability is solvable in seconds using even an old computer. You can even be nonlinear and assign ranges, weights and even likelihoods that RDA is insufficient or excessive.
- schemathings 7y agoI chuckled when I saw in the cookbook to microwave for 99 seconds because it's more efficient than punching in 1:39. I do the same thing :)
- ZeroFries 7y ago666 for cooking veggies :)
- dahart 7y agoPotatoes should definitely be on this list, any reason they’re not?
- ZeroFries 7y agoPotatoes are actually not that cheap per calorie. By weight, yes, but they're full of water, which dilutes the nutrient density per gram.
- octosphere 7y agoWhen you shop organic, things start to add up very quickly. And then there's supplements like Krill oil which (if you buy the proper stuff) can injure your budget substantially. Sure, the so called 'ramen diet' is good for a while but you quickly become mal-nourished and your body will start to crave avocados which cost $1.25 a pop in my area (which injures your budget).
- carlob 7y agoBut why would you shop organic
- moate 7y agoBecause you thought their marketing effort was really just swell and they deserve some support for trying to hard.
- octosphere 7y agoIt's a well known fact that organic is the healthier option, and also well known that organic costs more. The idea behind organic is that no pesticides or are used in the growing process, so your produce is super clean and none of the harmful effects of pesticides are passed on to the buyer. Organic can also mean no preservatives are used so organic food doesn't last as long and perishes quickly (hence why it's so expensive to shop organic - shorter shelf life).
- carlob 7y ago> It's a well known fact that organic is the healthier option most research on this has been inconclusive, so no. > The idea behind organic is that no pesticides or [sic] are used in the growing process Also not true: organic farming allows pesticides, just not "synthetic" pesticides. As a matter of fact in most countries copper pesticides are allowed in organic farming and they have very well known environmental and human health effects (it's a heavy metal after all). > Organic can also mean no preservatives In most cases it doesn't
- rchaud 7y agoI think the list is a good starting point in terms of raw data, but what's with the donation ask on the side of the screen? It's just a list, and it's deficient in a number of ways, the biggest of them being that there's more to the "efficiency" of food than protein and calories per dollar. Also this copy strikes me as the kind of sales-y humblebrag I see in fitness/self-improvement style online courses sold by "digital nomads": > We graduated college, Masters and PhD. No Debt. Why ask for donations then? Don't fellowships and research grants already cover graduate school tuition? MS/Phd students aren't rich by any means, but they do receive a teaching stipend in addition to not paying tuition. I get a weird vibe from the way the material on the site is communicated.
- x2f10 7y agoI've browsed the website a number of times and I have never figured out how to /use/ the information. I suspect it's useless as a proper diet stretches far beyond calories and protein.
- shmageggy 7y agoI would like to see a version of this list (and the nutrient/calorie list) modified for ethically raised meat and other animal products. Sure chicken can be dirt cheap, but often that's enabled by raising them in unconscionable conditions.
- GordonS 7y agoThe way we allow farmed animals to be raised is, honestly, horrifying. I'm a meat eater, but I try to ensure I never buy meat or eggs unless the animal has been raised in good conditions. In the past when money was tight, if I couldn't afford such meat, I'd just go without meat. TBH, I don't really understand why governments allow animals to be kept in terrible conditions. I get that lobbying is strong in the US, but what about elsewhere? Or am I mistaken, are there countries that have good laws in place around animal welfare?
- techbio 7y agoTIL one year’s worth of raspberry calories is a starting salary for a coder in the Midwest.
- username90 7y agoThis list looks wrong, you get way more than 1600 calories for $1 of pasta. 1kg of pasta is roughly 3,500 calories and shouldn't cost much more than a dollar. They must buy some very expensive brand to pay over $2 per kg, typically you can get it for less than $1 per kg... Edit: Fixed calories per kg of dry pasta. Their value is still off though. Edit again: I used Scandinavian prices which are typically much higher than American ones, but looking around it seems like people think it is normal for 1kg of pasta to cost $2? How can that be? Pasta is super cheap to produce and has years of shelf life, there is no reason at all why it should be expensive. It should be the cheapest wheat based product you can buy, certainly much cheaper than bread.
- madcaptenor 7y agoCheap pasta in US is likely to be around USD 1 per pound, or just over USD 2 per kilogram.
- deleted 7y ago[deleted]
- _nhynes 7y agoIt'd be nice to see data for vegetables, too. For instance, broccoli is relatively high in protein (and definitely micronutrients), but is rather cost ineffective. It'd also be fun to see how absurdly inefficient lettuce is. Also, soybeans are more efficient than lentils and white beans are more versatile (e.g., https://github.com/nhynes/pbean https://github.com/nhynes/pbean)
- GordonS 7y agoGoogle says there is only 2.8g of protein per 100g of brocoli, which doesn't seem to be particularly noteworthy as vegetables go? Edamame beans have 11g per 100g - I wonder if that makes economic sense?
- bwanab 7y agoI highly recommend Frances Moore Lappe's book Diet for a Small Planet to anybody who's interested in eating inexpensive, nutritious food.
- evilotto 7y ago> Eating only white bread will cost you about $200 dollars a year in grocery bills but thousands of dollars of medical bills when you get Scurvy! Eat diverse foods for your health and sanity This footnote should be the headline. Yes, you can eat calorie-dense crap and survive, but your health will suffer.
- adamwong246 7y agoI prefer to think about about how much time I spend on food- buying it, cooking it, cleaning afterwards, plus my labor spent at work to buy the food in the first place. By my calculations, I was spending almost 4 hours a day feeding my self. Now I have a Soylent subscription and my time spent on food is half an hour a day.
- objektif 7y agoHows your bathroom visits? I cant even imagine eating soy based for an entire week.
- nategri 7y agoI wish I could eat in this purely-thermodynamic way but I know I would be miserable. Carbohydrates just don't induce satiety in me like they seem to for other people.
- isbjorn16 7y agoI feel that, hard. I could eat my body weight in mashed potatoes or rice or noodles and still end up hungry an hour later. Fat and (to a lesser extent) protein seem to have the largest effect on suppressing my appetite, and I have no idea why that is.
- IronWolve 7y agoThey normally focus on carbs as the main calorie producer, one of the popular diet movements is to reduce the artificial sugar ramping up the carbs in foods. I've gone that way, reducing sugar/carbs in almost all my meals. To get enough calories and feel full, and not be full of carbs is trick, I find eggs, mushrooms, cauliflower and broccoli to be the trick to bulk out meals at a more affordable cost.
- rayssgyms 7y agoEfficiency is not everything when it comes to nutrition. Once someone is beyond being able to procure enough food to survive, utility is important to quality of life and long term health. What sort of utility? 1) Total caloric intake depending on if the goal is maintenance, weight loss, or weight gain. 2) Macronutrient split depending on specific health and/or performance goals. E.G. high protein for strength trainees. 3) Micronutrient split and density for general health and/or to correct deficiencies. For example, many people are Vitamin D deficient. 4) Mental health. An extreme approach to diet can create eating disorders and may lead to social isolation. As with most things in life, there is a cost/benefit equation associated with nutrition choices, and focusing purely on efficiency most certainly has its costs - some of which are not obvious. Those costs can have a negative impact on short-term and long-term health. Health is easy to take for granted - until there’s an issue. The point of my post? I hope that the takeaway from this article isn’t: “make cost efficiency your primary goal in food selection,” but rather, “carefully evaluate your specific situation, establish nutrition goals, and treat food intake like a solution to a problem - just make sure the problem(s) are very well defined.” This advice applies to those that have the discretionary funds to facilitate this level of selectiveness, which I’m guessing applies to most people reading this.
- woodandsteel 7y agoThis is fine except for the low-cost carbs. These have high glycemic indexes and glycemic loads. That means they cause insulin spikes in your bloodstream, which causes type 2 diabetes. And no, that is not just my opinion, it's the research-proven scientific consensus. It's better to get your carbs from beans and also calories from healthy oils like olive and canola.
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