The second half of my own personal ‘Eating While Poor’ challenge; where I try to see just how far a diet can be realistically squashed finance-wise before it stops fulfilling it’s nutritional needs. Why do it for another week? Simply put; I’ve not had enough attempts at different cheap meals to finally come to a conclusion regarding what could be viewed as a bare minimum for one person.
The rules of this challenge, plus the first week’s experiences can be viewed here; with no further ado I’ll continue the challenge…
Eighth Day
Half day. I’ve run out of my fibre bars, so it’s an apple instead. Another serving of cocoa porridge for breakfast, hoping it’ll prove to have enough staying power in the stomach while out to avoid consuming any expensive barred products. Also made a thermos of tea to take with me, along with my last pear.
Plan works, though it was somewhat a close call by the time I’d got home. Perhaps better to have a banana too next time. Another cream cheese sandwich as a late lunch; noting that I’m getting close to finishing the wholemeal loaf I’d bought a week ago and frozen. Daily foraging turns up some reduced salami and potatoes; dinner is an attempt at a ‘one-pot’ meal; beef mince, baked beans and onion affair, cooked on one ring – I’d bought said mince cheap and frozen a while earlier. Result; rather nice, in fact; but much of this was down to the use of condiments. Supper was the salami as a sandwich.
Conclusions: Got between four and six, depending on your classification of tomato ketchup and baked beans as counting. Salami (or any form of preserved meat) is not a viable solution for meals – the salt and saturates are too high. At least not more than very occasionally. At 65p, the ‘main meal’ was not much more expensive than the porridge (though that was down to the bargain meat I used and cannot be relied on). In both costs and nutrition, there’s quite a good future for baked beans – even if you (like me) go with the ‘lower salt’ option.
Energy | 2085 cal |
Fat | 47g |
…which is saturates | 18g |
Carbohydrate | 271g |
…which is sugars | 159g |
Fibre | 42g |
Protein | 135g |
Salt | 6.3g |
Items Consumed | £3.08 |
Items Bought | £0.61 |
Items Disposed | £0.00 |
Ninth Day
Day off. Fibre cereal for breakfast, have some grilled mushrooms with egg and beans for lunch, mainly to use up the former. A nice change from the never-ending sandwich. Snacks; a bag of ‘nuts and seeds’ I’d got as an end-of line way back and a softbake which came from I’m not sure where. Picked up some cheese and some Heck Meat-Free Chipolatas going cheap, along with some bread rolls. Guess what I had for dinner; melted cheese rolls, with cucumber. It was tasty, though I knew this cost was going to be high…
Conclusions: Hard cheese is not a viable major component of diet – far too much saturated fat. Normally, I’d microwave the cheese and drain off the excess fat, but this time it didn’t work on the variety chosen (Wensleydale). Mushrooms are decent enough, though lacking in the calories make up for it for their fibre, protein and relative low cost. Two/three portions of fruit and veg, depending on your consideration of baked beans.
Energy | 2061 cal |
Fat | 80g |
…which is saturates | 36g |
Carbohydrate | 199g |
…which is sugars | 77g |
Fibre | 41g |
Protein | 102g |
Salt | 4.4g |
Items Consumed | £2.76 |
Items Bought | £1.25 |
Items Disposed | £0.00 |
Tenth Day
Breakfast was several of last night’s chipolatas in the other two rolls with some sauce and onion; spent the morning homeworking, snacking on frankly too many lentil cakes which I’d given up reviewing due to the fact there was nothing to review. Lunch was a few of said cakes, with some cream cheese. Afternoon was work; got through an apple, a couple of clementines and a cup of tea. Lucked out on the evening forage; a load of protein bars and shakes and some bakery croissants. Plus, got given a few pears too. Picked up some jam for said croissants; slightly shocked that the branded ones had now breached the £2 barrier. Also, another cucumber.
Dinner was one of those which shouldn’t have been; milk, jam and croissants. I paid for that by the simple fact it didn’t even really fill; ended up having one of the bars I’d purchased – a ‘LighterLife Bar’ – later on that evening.
Time to do another inventory/clearout of the fridge; disposed of a small grab-bag of old fruits and vegetables, a couple of old over-frozen bread, a jar of marmalade which came from the wrong year and a protein shake which had all generally speaking, been forgotten about.
Conclusions: Unsurprisingly, a load of croissants were not a wise choice; they were over 650 calories, over half my salt allowance and all my saturated even before anything was put with or on them. However, proof (if any was needed) why diets can fuck up; my constant hankering for ‘something a bit tasty‘ led me to paying 25p to scratch that itch. It’s the pies back on the Second Day all over again. Only two portions of fruit/veg today.
Energy | 2582 cal |
Fat | 74g |
…which is saturates | 36g |
Carbohydrate | 379g |
…which is sugars | 133g |
Fibre | 34g |
Protein | 96g |
Salt | 9.3g |
Items Consumed | £2.90 |
Items Bought | £8.40 |
Items Disposed | £2.75 |
Eleventh Day
Day off. Cocoa protein porridge for breakfast, clementines and a pear for snacking. Finished off the remaining Cauldron sausages for lunch, decided to combine this with cooking up a decent piece of chicken breast from the freezer for dinner.
Spent a bit of time online; read that baked beans do count as your ‘five-a-day’, but tomato ketchup didn’t. Also read a couple of articles on ‘how to save money off your food bill’ which told me nothing new. Went out to the discounter’s for peanuts and bananas, found at a supermarket on the way home a load of date bars and some milk going cheap. The former went into the cupboard for packed lunches, the latter mainly got frozen into cubes for later tea and coffee consumption; had to throw a little of it away, mind.
As another meal test, I had the earlier chicken, with some couscous and steamed green beans I’d found in the freezer earlier – the former done with just a kettle and the latter in the microwave (along with the chicken). It tasted good; though I do need a bit more practice cooking this method so I get the times lined up.
Conclusions: Peanuts or chicken; not both. Or perhaps the date-ball I ‘tried’. The higher ‘consumption cost’ today was down to the said chicken. The green beans were good and cheap, mind – I knew this before, but not how cheap until I worked it out now.
Energy | 2368 cal |
Fat | 83g |
…which is saturates | 14g |
Carbohydrate | 242g |
…which is sugars | 158g |
Fibre | 41g |
Protein | 161g |
Salt | 5.4g |
Items Consumed | £3.34 |
Items Bought | £2.83 |
Items Disposed | £0.05 |
Twelfth Day
Now, I had a nice description of this day and the next done, but the crappy word processor I’m using decided to both crash and fuck up the recovery save, so you’ll have to simply put up with the bare-bones account I’ve reconstructed from my notes.
This day’s lunch comprised me trying out doing a jacket potato in the microwave; it wasn’t completely successful, but enough that it suggests it’s a viable method of cooking for this. I also didn’t appreciate that it was in fact possible to jazz it up somewhat using just a few condiments.
Shopping for this day was some cheap carrots, grapes and kiwi fruits; the latter two hopefully to counteract my constant hankering for sugar. Dinner was egg and baked beans on toast. This proved to be somewhat better nutritionally than I – and I suspect others – would believe.
Conclusions: Once again, baked beans come through with their good fibre rating and decent protein at an affordable cost. The low consumption cost for today is explainable due to two things; the lack of meat and the relative lack of fruit (two portions). Peanuts also helped here.
Energy | 2072 cal |
Fat | 78g |
…which is saturates | 12g |
Carbohydrate | 238g |
…which is sugars | 98g |
Fibre | 51g |
Protein | 90g |
Salt | 4.6g |
Items Consumed | £1.84 |
Items Bought | £1.53 |
Items Disposed | £0.00 |
Thirteenth Day
Another bare-bones review. A day at work, so the usual barred affairs, fruit and some peanuts (instead of my normal peanut bar). Was hugely hungry by the time I’d finished; popped in to a supermarket on the way home and picked up some very cheap Polish cheese which I had with some economy pasta I’d mainly bought to see if the gripes about it being disgusting were warranted (they aren’t that bad, in conclusion). However I did end up producing a cheap, but tasteless meal. Oh, and I had way too much of it, calorie wise. Oh, I also picked up some more peanuts and milk; noticing that the latter’s price had gone up by 8.5% since last week. And that the noodles I’d had last week risen by similar. (That’s nothing; today I noted another discounter’s noodles had risen by 14%).
Anything else? Oh, kinda screwed up doing pasta in the microwave. Think it cost as much energy as if I’d done it conventionally. Later reading suggests that I should have boiled the kettle and then have let the pasta ‘stew’ in the pot for some time.
Conclusions: That cheap pasta had more protein in it than I thought; though I still think in this case was a false economy – at least my usual pasta tastes of something, meaning that slathers of sauce are unnecessary. Could a person live like this? Yes. But only if they had to. It’s pretty grim and your resolve would buckle quick. Three to four portions today; depending on your classification of the dates in one of my bars.
Energy | 2709 cal |
Fat | 93g |
…which is saturates | 22g |
Carbohydrate | 387g |
…which is sugars | 148g |
Fibre | 35g |
Protein | 90g |
Salt | 2.9g |
Items Consumed | £1.82 |
Items Bought | £2.46 |
Items Disposed | £0.05 |
Fourteenth Day
Thank god this is nearly over; if nothing else, doing all this is a time-burglar extraordinaire. Today was one of those days which you seem to mainly graze; I got the calories in but don’t really remember eating that much (mainly due to the fact much of it came from date-balls, peanuts or the cheap protein shake I’d bought and has proven to be… interesting).
Went for my usual forage; discovered a couple of cheap cooked chicken pies. Said pies became my dinner – I wanted to see if nutritionally they were much better than the scotch pie I’d had before and proved to be terrible. (For the record, they were with some boiled carrots which I did semi-successfully using the ‘kettle method’ outlined the day before).
Well, my answer to this is; I do not know. All the packet had was the calorie listing, which proved to be as fucking useless as I predicted a few days before. I went online, thinking ‘well at least it will be there’ (which I have done successfully with a few other products, like the scotch pies). But nothing. Went to the supermarkets own website. Tells me ‘it is available on request’, if I email them for it.
This I refuse to do. Firstly, this was on a Saturday and I’d vowed this post would be done by Sunday, so the chances of a reply in time were slim. But more importantly; why the hell should I have to chase this up? These pies are a regular product of the supermarket’s ‘deli’. Even if the details were (for whatever reason) not listed on the packet you could have easily have put it on your website. But no. Pray tell me, why is this? Laziness? Or are you hiding just how nutritionally shit your products are? This also happened with the ‘chorizo chicken’ right at the start of this experiment.
*takes a breath*
Anything else? Oh, I picked up a half-kilo of close-dated protein powder at half my usual price, which along with the cheese I bought (for later marrying with potatoes) bumps up my daily spend, though also got some slightly cheaper apples too. On acceptance that this was the end of the experiment, did one last clear-out of the fridge (just like I did a clearout before the experiment). Only casualty was a few mushrooms.
Conclusions: The stats for this day are guestimated (well, more guestimated than usual); I’ve had to approximate the chicken pies. As you can see, I just missed the salt and saturates limit; I shall point out that my consumption that day had been unusually ‘good’ before that – hit the five-a-day today.
Energy | 2515 cal |
Fat | 75g |
…which is saturates | 21g |
Carbohydrate | 286g |
…which is sugars | 132g |
Fibre | 39g |
Protein | 95g |
Salt | 6.2g |
Items Consumed | £1.83 |
Items Bought | £6.19 |
Items Disposed | £0.15 |
Final Thoughts
So, once again we have the total consumption cost of;
Condiments | £2.75 |
Coffee / Tea | £2.19 |
Milk | £1.83 |
Barred Products | £1.76 |
Meat | £1.64 |
Fruits | £1.57 |
Cheese | £1.10 |
Starchy Staples | £1.01 |
Vegetables | £0.95 |
Peanuts | £0.83 |
Fake Meat | £0.76 |
Protein Powder | £0.64 |
Baked Beans | £0.60 |
Egg | £0.60 |
Sugar | £0.50 |
Premade Products | £0.45 |
Cereals | £0.47 |
Bread | £0.35 |
Total: | £20.00 |
Again, this is not strictly accurate, due to the fact that ‘condiments’ is a large grab-bag of low-consumption items but nevertheless, do need occasional replacement (I defend this spend on the basis the boring dishes would have been inedible without them and thus, their removal would be a false economy). However, I also disposed of £3 of food too – almost all being deteriorated old fruit and vegetables. I ‘spent’ in cash terms £23.47, so in total my ‘kitchen reserves’ are 47p ahead. (You may wonder why I’ve done this; it’s to ensure I am not massaging the figures by running down pre-bought reserves which are not counted in the totals).
Much of the ‘loss’ has been from the fruit department; it’s true that I’ve eaten less this week than last and thus, didn’t hit the mandated ‘5 a day’ thing (why is it that?). But not as much as you’d think; I was relatively lucky in my ‘foraging’. The result is predictable; while I’ve managed to squeeze my bill down to £2.86 a day, it’s at the cost of insufficient greenery. I’ve also managed to increase my average daily calorific intake by 90; which points to a very simple issue which I’ve started to highlight statistically – that the cheapest diet of all is generally the nutritionally shit one.
What else did I learn? Well, that meat – and meat replacements – were expensive. In fact, I only had three portions of meat in the second week if you discount what meat was within the pies. What’s more, I wouldn’t have been able to afford them at all if not ‘bargains’. That frankly throws a spanner into many traditional British meal plan; the ‘meat, starchy carb and veg’ combis. More concerning is that it slices off one of the main sources of protein.
But other sources often cost too. Cheese, milk, eggs, nuts; all come in with relatively high costs per kilo. That even with all the cost-savings my protein budget was again about 30%; and partly why I resorted to using protein powder to fortify otherwise protein-poor dishes.
This being one of the key lessons from this experiment; that nutrient density was more important than mere cheapness – which was one of the reasons I never brought anything like crisps. In fact, I lost a kilo during the experiment; now, I could stand to lose a kilo or ten but it ultimately means this diet was unsustainable long-term (even more so if I’d avoided the ‘gorge moments’).
Limitations?
With hindsight, this experiment was not designed as well as I’d intended. The most glaring issue was the simple fact that a lot of the items I bought were reduced-cost and so not representative – I am not one who shall peddle the ‘I could do it, so can you!’ line. That naturally, reduces the value of my whole experiment.
This also damages one of the key ‘food economy’ advice given; to make meal plans and stick to them when buying items. But that does not really work when much of what is for dinner is down to the lucky dip of the bargain bin. Shopping lists are similarly limited in value. My solution to this is simple; to have ‘reverse shopping lists’ i.e. listing what you already have in the kitchen rather than what you don’t. The logic here is simple; that if you know what you’ve got on-hand already, you can instantly start coming up with ways to fit in those bargain eggs, cheese or peaches in. Shopping frequently helped this; it meant that when it came to perishables, I usually didn’t have much on-hand to waste.
Another issue is the fact that despite my diligence, not all my costs have been calculated. I take both a generic multivitamin and an omega-3 supplement; the latter vital as I consume nil fish or seafood. The price; about 70p a week which shall be needed to be found.
Then there’s my water. I use a filter, due to the fact I live in one of the most limescaley parts of the land. No, it really does help me to actually drink the stuff, and to make food/drinks taste nicer – not just a bourgeois affection. But still, that’s another 75p a week.
Lastly, there’s the issue of electrical costs. I did try to keep them down, but I didn’t do it scientifically and so I’m sure I made some mistakes there. Perhaps one day I’ll work it out properly, but that’s not today.
Full Circle
But back to the original question; what is the realistically minimum level of cash a person needs to spend weekly for a nutritionally balanced diet? After my little experiment I shall say as of April 2022 that number is £25 a week. Yes, I know you did it on almost half this but you know what? Bet you couldn’t stick to it for three months. What’s more, your meals are mainly fucking laborious and at least you’re cooking for two so seems more a worth use of time. Also, that was three years ago now. Lastly, I could get it down to £20 if needs be so there’s not so much between us – I provided the extra £5 as a little bit of a margin to cater to personal preferences and the occasional substitution (I’d budget another £5 a week if packed lunches are required).
Though there are similarities between us both; near-vegetarian diets that are generally dull, limited and time-consuming. If having to draw up a shopping list, I’d select a lot of wholemeal bread, full-fat milk, peanuts, rolled oats, baked beans and eggs. Then I’d supplement with chickpeas, tomato puree, mushrooms, onions and a couple of types of fruit and veg. I generally avoided potato, pasta and rice because of their high cooking times; perhaps if I’d owned the suitable items for the microwave I’d used them more.
Which is perhaps the main point; the ownership of the kit to do this stuff. That’s more an ask than you’d think. 10% of British homes don’t have a freezer. 5% don’t have a cooker (like I didn’t for the experiment). Scarily, around 3.5% don’t have a refrigerator. The kitchen might be short of basic kit like sharp knives, ironware and heatproof receptacles. Then there’s a deficiency in ‘knowledge’; a pile of chickpeas or oats doesn’t automatically suggest meals to folks who don’t really know much scratch cookery.
I find it interesting that my £25 a week is so much more than all but one of the figures I gave from my original ‘Eating When Poor‘ post. It testifies to two things; not just the significantly higher than reported inflation in perhaps the last decade (though it’s possible my figure is more accurate than any of my examples). but also the simple fact that when you are this poor, no, the healthy option does cost more. And invariably, almost any ‘saving’ cash-wise comes at a price; either more time, more cooking and/or more fuel cost.
As everything on this blog, merely my own thoughts and opinions. Part of my Essays series.