Eat a Highly Nutritious Diet for Under 30 Euro

Yep, you can eat real healthy for very little. 

By Paul J.O'Brien
B.A., N.C.E.H.S., Dip. Acu., Cert Clin. Med. M.T.C.M.C.I., M.C.Th.A.

Eat a Highly Nutritious Diet for Under 30 Euro. Yep, you can and I'll show you how. 

Following on from the previous article where I debunked the poorly conceived diet outlined in a major Irish newspaper I wanted to show you how to eat a highly nutritious diet for under €30, and I did it by shopping in one of the most expensive supermarkets in Dublin. Unlike the article I didn't go to cheap (but really great quality outlets like Lidl or Aldi), so it's likely you can do this for even less.

So here's my How to eat a highly nutritious diet for under €30 secret, I eat the same basic meals over and over and over again. I still get a lot of variety in my nutrition by varying the herbs and spices I cook with. 

Eat a Highly Nutritious Diet for Under 30 Euro - The Breakfast

Eat a Highly Nutritious Diet for Under €30 Euro

Breakfast - 3 egg omelette with ham and tomato, with a tomato and sweetcorn salsa. This provides excellent high quality protein and fat's with vitamin and nutrient dense vegetables. In this one meal, I get nearly 2 solid servings of protein and 3 servings of vegetables. And it's DELICIOUS! It's a variation on a Mexican dish my wife Orla Coffey adjusted for me. 

Eat a Highly Nutritious Diet for Under 30 Euro - The Lunch

Lunch - either Ham with Melon or the left over's of the previous day's dinner.  

Eat a Highly Nutritious Diet for Under 30 Euro - The Dinner

Eat a Highly Nutritious Diet for Under €30 Euro Beef Nutrition

I alternate between a couple of basic dishes but it's essentially a beef/steak or chicken stirfry. With beef I often go with a teriyaki style flavouring, chicken is often fruity with Chinese 5 Spice though these are changed as I feel like it, using spices like Tumeric, Cumin, paprika, curry etc.

I'll often do a very large batch all at once. It takes 5 minutes and on avg I'll get 6-8 servings made.

For snacks and sweet treats I'll have fruit, like apples, pears, melon, berries, or oranges and sweet potato crisps or my stir fry cinnamon apple pie. Once a month I'll make up a batch of my protein cookies or muffins. :-)

It's very simple, remarkably filling, very tasty, super nutritious and very cheap - here's my shopping bill -

Eat a Highly Nutritious Diet for Under €30 Euro Sweet Potato Crisps

Eat a Highly Nutritious Diet for Under 30 Euro - The Shopping List

  • 20 Eggs - €5 
  • 1 Large Melon - €1.89
  • 20 Vine Tomatoes - €4
  • 8 Servings of veg for stir fry's (peppers, lettuce, bean sprouts, carrots, cabbage, onion etc) - €3
  • 454g Beef Steak - €4
  • 454g Free range Chicken Fillets - €4.99
  • 14 slices Denny traditional ham - €2.50
  • 652g Sweet corn - €1.19

Total: €26.57 

And that's going to a VERY expensive supermarket. Let me put this in context. The avg weekly spend for most is about €100. That's €400 a month. With this you'll come in at less than €120 a week. A saving of €280 per month. That's €3,360 or more a year! 

You can get lean, healthy and it could pay for more than 2 sun holidays to show off that fantastic figure. Shocking is't it. 

In my clinic I really focus on making the most of my clients nutrition, both from an Eastern and Western Medical point of view. You need to make sure that you are eating well to support your health, be it reproductive health, emotional health, physical health, etc that means getting the right proteins, fats, carbs, vitamins and minerals from the Western viewpoint. From the TCM perspective we look at allergens, and the drug effect of food to ensure abundant health. 

If you'd like to learn more just drop me a line here

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