[removed]
If you’re a disorganized cook like me then maybe the approach of 1/4 plate-protein, 1/2 plate-veg, 1/4 plate-starches would work. It’s easy, I don’t have to worry about macros, and I’m confident it’s reasonably healthy.
Other good guidance I received was: eat, mostly plants, not too much.
As far as quantity I started using myfitnesspal app to see calories and I was stunned at how little we really need. It’s a good wake up call and helps meter my intake.
Canned tuna, beans, eggs, tortillas because EASY, rotisserie chickens broken down into 1/2 lb packages then frozen, canned and frozen veg.
Fish, steak, chicken, broccoli, onions, cabbage, green beans, peas, tomatoes, cucumbers, apples, melons, grapes, potatoes, leek, celery, carrots, corn, citrus, capsicum.
That’s basically the core of my diet and you can make a lot of different things from those ingredients!
Proteins:Fish, shellfish, egg whites, chicken breasts, chicken thighs, ground chicken, ground turkey, lean read meat,
Veggies:Broccoli, cucumber, cauliflower, squash, carrots, peas, asparagus, lettuce, spinach, cabbage,
Carbs:Potatoes, rice, beans, lentils, bread,
I’ll give an over-the-top answer. Get some sardines and bulk tree nuts and nothing, and eat that for awhile. If it’s hard, go gradually. If it’s not enough energy, add olive oil. Butter if you can afford it. You’ll want to put the oil/fat on something, so maybe cabbage? Green beans or cruciferous vegetables. To lower your calories, use less, or skip it entirely. Wait until you are hungry for sardines.
Throw in a little of what is working for you now; maybe some carrots and cheese, avocado, eggs. Maybe some herbs. Onion, lettuce, and tomato would be nice, but I’d probably nix them due to cost and prep/cleanup.
You specified low calorie and this looks like the opposite; if you want your meals to be low calorie per unit mass, drink some water. You hit low cost by meeting your needs efficiently.
I’ve suggested no carbs. That’s why I say “if it’s hard,” - eating no carbs is wildly different from eating carbs . Don’t go into it without diligent research. You’ll need certain electrolytes.
3 lbs sweet potatoes, 1.5 lbs edamame, 4 tbsp ground flax seed, Nature Made men’s multi, 500 mcg B12, 1000 iu D3 — this is just one example of a nutritionally complete diet, but use cronometer.com (free) to explore different options. I imagine most people would want to eat more than three things everyday. I’m just showing you how simple it could potentially be, if you choose high nutrient density foods. (*this diet lacks sufficient B12, D, iodine and selenium, but that’s covered by the supplements)