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The $100 Diet

The $100 Diet: Healthy Grocery List For Amazing Results!

Lose fat, gain muscle, and get your diet in line - all for just a c-note a week. Hit your goals AND your budget! Break a sweat, don't break the bank.

Rent. Car payments. Car insurance. Credit cards and cable television. Living expenses add up, and by the end of the week, there's not much left to cover the one thing humans need the most: food.

Question is, how do you afford to eat a high volume of meals without sacrificing the crucial nutritional principles that support all the training you do?

For most guys, tight budgets make shopping at popular organic food stores impossible, but eating fast food will sap your energy and make you fat. No matter your budget or how many time constraints you're living under, highly processed foods will never produce the results you want.

Get ready, then, to eat better than you ever have, even if you're on the strictest budget. Welcome to the $100 Diet.

Macros On A Micro Paycheck

To categorize and classify foods, it's important to know which macronutrients - proteins, fats, or carbs - are in what foods. Once you're clear on that, you can build a strategy for shopping and daily meal selection.

Proteins

With the $100 Diet, you'll be spending most of your grocery money on meat. The most cost-effective protein sources for our purposes are chicken, eggs, and beef. Add fish to your shopping list as your budget allows.

Whey protein is another great way to get high-quality, antioxidant-rich protein into your body quickly. It's not budgeted into our $100 Diet, but it's a good idea to use it whenever you can.

Fats

There are four types of dietary fats: trans fats, which are found in processed desserts; saturated fats from animal-based foods; monounsaturated fats found in cooking oils; and polyunsaturated fats, which must be supplemented into the $100 Diet because the body can't produce them itself.

Carbs

When your training regimen demands energy for intense, long-duration exercise, eating carbs is vital. Your carb sources for the $100 Diet will be sweet potatoes, bananas, raw oats, black beans, and fruit.

Greens And Vegetables

These high-fiber foods suppress hunger and stabilize your blood sugar, and they're a vital source of micronutrients.

Because these foods are easy to digest, increasing the amounts you eat will allow you to avoid the "food comas" caused by carb-based diets.

How To Budget, How To Shop

First off, you'll need to find time to cook - and by cooking, we're talking about bulk - food prep on Sunday night. Cook all your meats and slice enough vegetables for three days, to ensure quick prep times for your daily meals.

The list we're providing here will trace a path around the perimeter of your grocery store, getting you in and out in 20 minutes or less and avoiding the middle aisles - which will drain both your checkbook and your health.

Timing It Right

The real artistry of any diet plan involves understanding your body's hormonal situation, then aligning it with proper food choices.

The first step here is knowing which macronutrients you need at specific times. After compiling your comprehensive shopping list, knowing what foods you'll need when and which foods you'll need to avoid will essentially take care of itself.

Morning Meals

Upon waking your body is hormonally set up to burn fat better than it is at any other time of day, so any movement that occurs will be fueled primarily by fat.

Your testosterone and growth hormone levels surge at about 9 a.m. each morning, and you don't want insulin to derail the positive impact these hormones have on your body.

As a result, your breakfast should consist of protein sources, vegetables, and fats. There's really only one rule to follow in the morning: Don't eat carbs.

Afternoon Meals

Your $100 Diet midday meals will depend on whether you train in the morning or the evening.

For morning training, eat the bulk of your daily carbohydrates at this meal. If you're training later in the evening, consume a large serving of vegetables and fibrous carbohydrates at midday - and always include a protein source.

Then, toward the end of your workday, but at least 90 minutes before training, have some blended oats or fruit with a protein shake.

Evening Meals

Once you've finished working and training, it's time to eat in a way that will give you the energy you'll need for the next day's intense training session.

Dinner is when you'll want to eat a large carb serving that's aligned with your body-composition goals. To lose weight, go for more fibrous carbs - fruit, oats, beans, or sweet potatoes - and finish your meal with lots of protein and vegetables.

After-dinner snacks should contain only protein and fat to keep you in an anabolic state as you sleep.

Now What?

You've bought everything on your list, and now you're standing in the kitchen, broke, with eight bags of groceries and no clue what to do.

Don't worry: The menu items in our meal plans are strategically selected to provide your body with precisely what it needs at the right times during the day.

Follow the appropriate plan to the letter, and watch your energy levels, body composition, and strength skyrocket like never before.

Morning Training Sessions

Drink 20 oz of water each meal, more during training.

Meal 1:

Shake:

Training Session:

Meal 2:

Omelet:

Meal 3:

Meal 4:

Meal 5:(If following morning is a training session)

Meal 5:(If following morning is off)

Meal 6:

Evening Training Sessions

Drink 20 oz of water each meal, more during training.

Meal 1:

Omelet:

Meal 2:

Shake:

Meal 3:

Meal 4:

Training Session:

  • banana

    Bananas

    2 (Begin eating in small bites 15 minutes into your workout)

Meal 5:

Meal 6:

Shake:

Rest Day Meal Plan

Drink 20 oz of water each meal, more during training.

Meal 1: (If program goal is fat loss)

Shake:

Meal 1: (If program goal is muscle gain)

Omelet:

Meal 2:

  • tea

    Hot Green Tea

    1 cup (Sip throughout afternoon)

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Shake:


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Pondera

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Pondera

Clearly don't live in NY! Fairly good list right there though.

Feb 13, 2012 6:43pm | report
 
kristina82

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kristina82

Seriously! A dozen cage free organic eggs is $5 - $6 in Brooklyn!

Apr 11, 2012 7:30pm | report
jkdwarrior

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jkdwarrior

very true!!!!!

Jun 16, 2014 5:37am | report
jhwu

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jhwu

no way! 4 head of organic broccoli for 2.49? 3 bell pepper for 2.69? where can i buy those cuz im gonna raid the supply??

Feb 13, 2012 6:59pm | report
 
fightre6

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fightre6

right here in Brooklyn(target) or downtown. Joe organic store downtown. they cost exactly as it is on this list.

Aug 13, 2014 10:43pm | report
papaporter

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papaporter

for the shakes are they suggesting to mix all together, the coffe water etc.. all together or drink coffee then make your shake? i know its a stupid question but that swhat it looks like thats what they want ?

Feb 13, 2012 9:14pm | report
 
Baritonus

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Baritonus

For the shakes, I'd just mix the water and protein; and eat the peanut butter while sipping the coffee for later.

Feb 14, 2012 5:49am | report
sboorse39

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sboorse39

Drink the coffee. Then the water, then make your shake.

Feb 14, 2012 5:53am | report
Jessinater

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Jessinater

The suggestion is to blend it together. It's tempting to add a banana in actually. :)

Feb 14, 2012 11:16pm | report
billyainsworth

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billyainsworth

Drink it separately unless you can handle that more than disgusting combination. They are not suggesting combining all those items. The objective is to have all those ingredients in one meal. The caffine in the coffee, the esseintial fats and protein in the butter, the extra 8 oz water because anytime you drink something that is NOT water, you need that much MORE water to remain hydrated. You will need more water for the protein shake. Then you will need an additional 20 oz of water.

The meal should consist of:
8 oz Coffee
8 oz Water
2 Scoop Shake (Approx 16 oz Water)
2 tbsp Peanut Butter
20 oz Water

Eat and drink it anyway you want but Trust me, do not mix all that. You will most likely throw it up if you do.

Feb 15, 2012 2:58am | report
try_harder

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try_harder

Personally, I LOVE peanut (or even better: almond ) butter in my shakes. And to agree with Designator, a banana is tempting, or a handful of berries for the antioxidants. Frozen ones are cheap enough.

Feb 15, 2012 3:42pm | report
seansquared

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seansquared

Let's see... chocolate protein powder peanut butter water = delicious. Adding coffee (I do this all the time) only makes it MORE DELICIOUS.

MIX 'EM ALL! WOOOO!

Feb 22, 2012 10:35am | report
imfusio

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imfusio

Chocolate protein Coffee = dunkachino! Hot chocolate coffee is awesome! But you may need to try different protein/coffee combos. Some coffee is very acid and can cause some proteins to curd. So if it happens, try a lighter coffee blend and/or a different brand of protein. It rocks!! :)

Mar 2, 2012 10:18am | report
1992courtney

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1992courtney

I'm pretty sure you are supposed to mix it since it says they are recommending chocolate. Probably cuz that goes best with coffee. I don't know any other reason they would suggest what flavor shake you have.

Mar 28, 2012 9:46pm | report
Mexy04

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Mexy04

I was wondering the same thing

Apr 8, 2012 3:40am | report
HolidayJones00

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HolidayJones00

Mix it all together bro.

Jan 27, 2013 4:26pm | report
jkrupia

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jkrupia

Everyone has good ideas. What I usually do is mix the hot water in with some instant coffee into my shaker along two scoops of chocolate protein and the peanut butter. I mix it all together and pour it into a mug. Better mocha than Starbucks!

Nov 29, 2013 8:20pm | report
angelinaboisen

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angelinaboisen

I was just wondering the same thing...but can see it is a matter of "taste" ;) wohoo....'cause I love experimenting - trying new things.. :D

Jun 12, 2014 8:35am | report
  • Body Stats
  • ht: 5'10"
  • wt: 166.45 lbs
  • bf: 20.0%
gtsmike

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gtsmike

@Pondera, you read my mind, I was about to say the exact same thing!

I wished I could find groceries this cheap.

Feb 14, 2012 8:51am | report
 
iames85

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iames85

Another reason why this website is a win for me. So helpful and it's the little things e.g. you can click on the food tabs and it will tell you it's health benefits. Thanks PowerBody!

Feb 14, 2012 11:29am | report
 
FixItFelton

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FixItFelton

I am not sure about the morning meals here. I run 3-5 miles every morning (5 AM), then eat a bowl of cereal, oats and protein powder (660 cal). After that I bike to work. I was always under the impression that carbs were good after a workout or a run in my case. I then have an evening training session typically 80 min, followed by a 3 egg sandwich and protein. Lastly I have an MMA training session followed by more cereal, protein and frozen yogurt. Everything else I follow except for the no carbs in the morning.

Feb 14, 2012 11:45am | report
 
Dominant159

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Dominant159

With all the cardio you do, it sounds like you are doing alright.

Feb 14, 2012 7:20pm | report
robdawg14m

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robdawg14m

No carbs in the morning is BS. Some of the articles on this site give newbies the wrong info.

Feb 14, 2012 1:29pm | report
 
CarriePurchase

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CarriePurchase

Agreed! You Need Carbs in the morning. Its interesting how they say if you're trying to burn fat no carbs in the morning but lots at night....

Feb 15, 2012 11:38am | report
wagn6137

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wagn6137

ok i was going to ask that question cause i eat abou 1 cup of oatmeal each morning ..

Feb 15, 2012 2:01pm | report
Showing 1 - 25 of 110 Comments

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