155 lbs?
We'll say 2800 calories to make you grow.
Lentils and rice are good. I agree with everything H1N1 said, but I'm going to do a price breakdown with macros so you can plan your trip to the store.
Lentils are $2 a pound and rice is anywhere from 40 to 80 cents a pound, so we'll say 60 cents to average that. I'm talking
long grain white rice, not the Minute rice instant garbage.
Quote:Nutrition Facts Wrote:
1 cup dry white rice
735 calories
1.6 g fat
159 g carbs
2.3 g fiber
15 g protein
Quote:Nutrition Facts Wrote:
1 cup green lentils yields :
678 calories
2 g fat
115 g carbs
59 g fiber
50 g protein
There are approximately 2.5 cups of either of these ingredients in a pound, so
Rice : 24 cents a cup
Lentils : 80 cents a cup
Your budget is $120 a month. That grants you an approximate daily budget of $4. This is not the end of the world.
A rough guess is that you want 2800 calories to bulk.
So we'll throw down 2 cups of dry rice and 2 cups of dry lentils into the mix and see where we're at.
Rice and Lentils (2 cups each)
Price : $2.08
Calories : 2826
Fat : 7.2 g
Carbs : 425.4 g (net) = 548 (total) - 122.6 (fiber)
Protein : 130 g
I just Trumped your diet. Under time and under budget. Word of warning, this is
a lot of food to eat. I highly recommend sauteing an onion to put in this, it will add a lot of flavor.
You're only spending $2 a day with this diet. You can afford to buy some meat and butter so you don't go insane.
Let the sales dictate your "extra" purchases. I'll let you decide, you have almost $14 a week to figure out what kind of meat you want.
I recommend
taking away maybe 1/4 to 1/2 cup of rice and then eating a half pound of meat with this with a big chunk of butter.
As far as recipes, you can make rice and lentils on the stove, in a crockpot, or in a pressure cooker. Google is your friend, find what works.
Some thoughts
This is plant protein, so although you're getting 130 grams of it, you want to have some form of animal protein (be it cheese, meat, milk, or whey powder)
You are getting all the protein you need in a day, though. Your protein needs are :
155 x .8g = 124g per day
Even with this cheap ass diet, you're getting 130 g a day. That base is technically covered. Be prepared to rip some serious ass for the first couple days.
These prices might not be the prices of where you're living at. Either way, you should be able to live on 2 cups of lentils and 2 cups of rice a day for $4.
Amazon white rice is $1 a pound and lentils are $2 if you look for them. You're still under budget with those prices. You don't have to starve or lose your gains. Bust your ass and make some gains with rice and lentils.
Protip : Dump the lentils on a cloth or paper towel and check for small stones. Cheap lentils oftentimes have stones in them. Your teeth will thank you.
Source : personal experience, also I eat like this on a regular basis.