[Live public draft]

So what have I been eating and food budgeting, exactly?  Long overdue I apologise, but here is my share of recent plans on CKD+IF all within recent inflation challenges of 2025.

I am going to split these into two sections first - straight to the plans, then notes/ thoughts.

The reason for this delay was me evaluating this plan for their consistency. Or that I am convinced that it represents "me" or simply "enough". One week to the next, then a month, then  year(s).

Once again as disclaimer - this is only taken from my context and lens of need. Yours may differ.

So we'll start with the least expensive.

Live it forward,

AW.

$50~$55 per week.

$50 per week starts and ends here with a short summary. I would not condone eating this way (myself) for indefinite period of time. But if times call for it, (more often than not) then these are workable.   

Non-negotiables ~ Eggs

Why is this "non-negotiable"? Multiple use cases. Post workout or feature meal. Low carbohydrate or high carbohydrate (recipes) and meal plans. Then, we have micro and macronutrient concentrations. No matter what, whenever I reduce nutrition to a single food source catering everything (except carbs) ~ it all comes down to this eggs.

So bare minimum here is a single carton of twelve. Shortages sadly are everywhere since the beginning of this year.$5.50 to $6.50.

For those new to this channel, I've written a piece on Non-Negotiables. Even though that is now nearing two years old, it still rings relevance. Hope this helps.

The proteins

Followed by of course, proteins.  Up to three (3) purchases here or however left countable allowed for me to meet the allowed totals $50~$55. Either one or more of these:

• Drumsticks, chicken pieces.  approx $4 to $6 to capped (less if short dated, up to 1.5kg is possible).
• Any off cuts ~ $4.50 ~ $5.50
  • best ones I found in recent memory was around 1.5kg offcuts (lamb based) about $3 ~ $4.
• Controversial Foods (yes I'll get to "discuss" this later on)
  • Corned beef, $3.50
  • Sausages (if on special / shortdated ~ chicken or beef) ~ $10. (once I managed to get 5kg for $5).
• Seafoods ~ sardines - PUFA N3 (just for insurance completeness). Up to 4x of these per week. Total to $4

Irrespective summer or winters, gelatinous cuts and meats eg. pork shoulders, legs, lamb of lambs, shoulders, actually offer very good value. Namely because you will need to use a lot of fluids to cook them (preferably pressure cooking).

And that extra fluids - helps with more satiety.

Calcium sources.

Either:

• • Yoghurts new or short dated.$4
  • 1kg cheese (if I can make up / or readjust other purchases to meet the limit). $9.30

Caroline Attwood @ Unsplash

Egg shells!

This is if I’m desperate. Thankfully rare, but I do prep my own the last few years.

For context, several papers (here and here) proclaim very impressive calcium count. Just from one (1) egg - the shell alone yields about whopping two grams of calcium. So it'd be safe to say that just sprinkle amounts here and there easily suffice RDA for most of us (1,000 - 1,300 mg).

First boil the eggs. Crunch the shells roughly to a coarse amount. Bake in the oven around 120 degrees for 10-15 mins. Then with blender or coffee grinder briefly blend/pulse (WARNING: short burst at a time, otherwise you’ll get gas build up that may damage the appliance). Just for insurance, grind these at least to very fine level. Otherwise, this case study might be an interesting read.

In use - they do add either crunch or slight "dryness" to the meal, but not to the point where it detracts (or distracts) the main meal. 

Fibres/vegetables (short-dated or new)

FODMAPs - anything fermentable and indigestible (double the uncomfortable whammy) guarantees at some stage, distension, bloating and voluntary clenching (ahem) on the stomach hours at a time out and about. This means I had to be careful against snow/ green peas, brussel sprouts, cauliflowers. 

These also include lentils / pulses. They do have merit nonetheless as "filler" but with all things considered anti-nutrients and FODMAPs obviously - not something one would glorify. More later in the notes and thoughts section.

• Lentils, pulses ~ $2 for 500g would be ideal, if I'm lucky. 
• Sauerkraut ~ $4. Interestingly I have no idea how or why this has jumped in price. I used to get a 500-800g bottle for under $3. 
• Frozen Green beans (up to 2kg) $3
• (Questionables)
  • Carrots or Pumpkins $1 - $1.50 per kilogram.

Similarly, carrots / pumpkins ~ remains debatable on that front. For practicality and diversity sake however, I still use them anyway as part of weekly carbohydrate allowance re-feed days making them to basic cakes (provided eggs and other necessities are covered - flours and other sweeteners).

Fats

Olive oil is now officially a royalty item. Meanwhile, it's interesting how cheap PUFA N6 seed oils remains inflation-stable.

• Coconut oil.   $4 ~ $5 for 300-375ML. I have seen them double the price, for same amount. Shrinkflation as its best.  
• Creams ~ sour cream or regular dairy  (no, I still don’t feel safe about those thickened creams - carrageenans and all) ~ Anywhere from $2 (if short-dated) to $5 (for 500ML).

TLDR, I am now starting to have to pay close attention to oxalate intakes. Sadly - peanut butters included. I still do enjoy every month or so but more of watchful indulgence.

Carbohydrates (for allowance, re-feed days)

• Sweetened condensed milk $2.50
• Any short-dated milk $2 (for 3L short-dated ~ if I’m really lucky) full cream preferred obviously.
• Plain flour or rice for alternating choices of carbohydrate allowance days / re-feed meals ~ $2 for 1kg. 

Milk are almost certainly the most versatile source of carbohydrates. Regardless sour or not - it doubles for DIY yoghurt making.

Other / accessories / condiments

I usually go easily without any condiment variations for weeks on end, especially if it is mayonnaise (eggs preferred)

Usually a choice of either (up to $3.5 each):

• Mayonnaise (never underestimate this - works on almost everything).
• Soy sauce,
• Garlic powder.

People usually over-estimate how they should flavour their meals. My advice is to try limiting to no more than three (3) sources both wet and dry ingredients.

On top of obviously and arguably the most important item in all of nutrition. Salt. More on this in my previous feature article >>

Tallying up.

1. Non negotiables ~ $6
2. Proteins ~ $18 to $30
3. Calcium sources - $4 $7
4. Fats ~ $4
5. Carbohydrates ~ $4
6. Fibres/vegetables ~ $3
7. Condiments ~ $3

Anywhere between fifty to fifty seven dollars throughout three or four days worth of shopping. 

$60-70 per week

Now this, is what I consider lavish. It is at least very least "comfortable" that if I can live this way for several weeks, I’d  contemplate doing more regular 36 hours.

That is,  I can eat more comfortably at once. So that I can fast that little much longer the next day without worrying about hunger. It is all part of very slow but gradual ~ faith.

Here I am outlining them straight as bullet points, instead of elaborating them in detail repeatedly again. 

• 1x 18x eggs. If possible.  Best prices can only be found at ALDI, interestingly enough. Eight dollars (if I'm lucky)
• Up to (4) purchases or however left countable to total - meat proteins of the following :
  • Drumsticks, chicken pieces. ~ approx $4 to $6 to capped (less if short dated, up to 1.5kg is possible.
    • On the drumsticks the best I could spot was around $4 for 2kg….short dated of course..
  • Organ Meats. livers in particular sheep or chicken - though chicken I find has curiously slightly ever so sweeter taste too them.  $3.75 - $4.00
  • Iron rich proteins - beef, lamb, pork etc. approx anywhere from $5 to $16 per purchase.
  • Seafoods ~ sardines - but particularly brisling sardines ~ for PUFA N3 (just for insurance completeness). Cap this one to approx <5 cans on average per week therefore $4-$4.50.
• For calcium  sources either :
  • Yoghurts new or short dated. ~ $3.50 - $4 per kilogram 
  • 1kg of cheese. (There is this no name brand which is reasonably priced ~ $9.30 per kilogram)
• Fibres/vegetables (short-dated or new)
  • Sauerkrauts $3.5 to $5 
  • Frozen Green beans (up to 2kg) $2 and/or;
  • Carrots or Pumpkins (still debatable which of the two sits right with me gut distension wise) $1 - $1.50 per kilogram.
  • Lentils, pulses (as buffer, see discussion / thoughts for details) ~ $2 for 500g would be ideal, if I'm lucky. 
• Fats
  • Coconut oil ~ $4 ~ $5
  • Creams ~ sour cream or regular dairy  (no, I still don’t feel safe about those thickened creams - carrageenans and all) ~ $2 (if short-dated) to $3.50
• Carbohydrates (for allowance, re-feed days)
  • Raw honey - this is a matter for added indulgence. $7 to $10.
  • Sweetened condensed milk ~ $2.50. This I could also incorporate during the 20-21:3 LCIF weekdays within allowance 50-60 grams net daily.  
  • Plain flour 1kg - for alternate indulgence carbohydrate allowance / reseed meals inc. basic jam cake recipes ~ $1.50
  • Rice 1kg ~ for alternate indulgence carbohydrate allowance / reseed meals inc. dessert meals  ~ $1.80 ~ $2.00
  • Any short-dated milk  (double duty here for DIY yoghurt making)  ~ $2 (for 3L short-dated ~ if I’m really lucky)
• Other / accessories / condiments (up to $3.50 each)
  • Usually a choice of either depending on existing supply
    • Mayonnaise (never underestimate this one ~ works on almost everything)
    • Soy sauce.
    • Garlic powder.

In Total...

• eggs ~ $8 to $10
• Proteins - $25 to $35
• Calcium sources ~ $10 - $14
• Fibres / inc legumes / lentils ~ $3 - $4
• Fats - $3.50 to $5
• Carbohydrate ~ $2 to $10
  • Reason for this wide range is whether or not Honey is included.
• Condiments ~ (if needed, or if I want something different) ~ $3.5o to $4.00 

Anywhere between $65 to $70 throughout three or four days worth of shopping. 

Thoughts

And now my food for thoughts. Or perhaps I should say thoughts from food.

How do I shop these days?

The old saying don't put all your eggs in one basket here still rings true. That is - I never splurge all my allowance budget in any (1) single day.

My shopping days begin on Wednesdays, and usually ends by Sunday. This way I get to replenish only what needs to be replenished, then save up for other opportunity(s).

In terms of “Who” ~ “Coles~worth” (Coles + Woolworths), Spudshed remain in my watchlist. Following Farmer Jacks or any local food and vegetable grocers.  The only thing I find good with ALDI are the eggs (next to their coconut oil, reasonably priced). The eggs being $8 for pack of 18 = hard to fault. But they get hoarded fast. Really fast. 

As exactly how on acquiring these short dated foods is matter of discretion, luck and patience. Usually weekdays evenings opportune the best chances. Weekends half to 3/4 of an hour are also worth considering. But beware neither is guarantee. Supermarkets after all churn out hundreds of things per day.

Manager/s tend to keep watchful eyes especially few minutes prior to closure. Just something to keep in mind.

Why the need for specific categories? Eg. Calcium and iron rich foods?

Iron rich foods, especially protein  also come with other things. B12, Creatine, Carnitine,  to name a few (though the latter may obligate occasional but not compulsive ~ supplementation). Beef in particular - holds some truth as more comfortable, gut distension control wise, than any other meat proteins come by next day worth of 20-21:3 fasting window. Though YMMV.

Next calcium rich foods comes with many practicalities. Their thickness double as condiment. Also - milk irrespective short-dated or not, are essential for DIY yoghurt provided obviously you already have an existing culture to start with (existing yoghurt or sour creams that is). And obviously they provide some, though of course can’t replace amount offered in supplements ~ Vitamin D on top of small, sadly (Vitamin K2).

The controversial foods

And now, topics that need some settling down. After all, here's a reminder ~ this initiative is much less about clean eating orthorexia.

Rather, it’s about finding ways on how to go about eating your plate clean. 

Sausages (beef, lamb, chicken)? Obviously yes there is some concern with glycation end products. But at the very least, the best damage control is boiling them. Then rinse (yes as in actually rinse) and drain the water.  Pair with something we already know as "antioxidants" ~ garlic, herbs, and also once again source of calcium yoghurts in particular, they'd go with anything. 

Breads, cookies dirty foods for carb allowance days? Yes, I still incorporate them. But seldom because I'd prioritise something  more "worthwhile" I make myself. Think ~ actual cakes, and actual meals. Besides, cookies and dry processed foods in general - actually satiates LESS to me, I speculate them being overly "dry".  

Nonetheless I definitely do NOT consume these each and every single day.

Fibre rich foods

My thoughts on fibre still remains as they were. Mixed bag. I don't worship them. But I do recognise their utility as "buffer'".

Buffer here I refer to as - filler or "bulk" in meal plans if I deliberately plan on saving protein for the remainder of the week. As to how much exactly does not impact too much in terms of overall net carbs. But 5 to 10% higher would be usual expectation on top of 50-60g per day.

Here particularly -  lentils/pulses as buffer. The added carbohydrates here is not a huge amount. Considering also I needed huge amount of water to cook them with (via pressure cooker), the water content too, plays a role in the equation of satiety.

But - and this is where most people stop reading. I have a very, very elusive view on what constitutes "satiety". To me it can be distraction. Deterrence. obstruction. That's not me being pessimistic. I'm being objective.

In general, I remain very much on the fence when it comes to using fibre as hunger control long term. Many days in the past I tried the classic "mega salad" approach of low carbohydrate yet it doesn't satiate. If anything - it increases the anxiety type of hunger.

Things get interesting if you decide to jam the traffic even more from other things less inconspicuous. Gums,  thickeners and FODMAPs including xylitol and including keto-beloved erriyhtitols. You might feel full at some stage. But is that fullness mistaken with distension, and nagging pains accompanied during fasting windows? How often then also, you have to "clench" your stomach next time you're in the boardroom?

Certainly in my case over the years on/off - I don't need to repeat what myself. I avoid fibre intakes far and away from public situations. People don't talk about this. But chances are, as the saying goes - believe in anything - but don't overstay your welcome.

Do I use "sports" supplements these days? Protein, BCAAs?

As of 2023 - no. I no longer can afford what was once thought necessary. These include pea proteins, BCAAs, pre workouts intra workouts (just  salted water is fine as bare minimum for me). Supplements here have been mostly surrounding fat solubles mandatories (COQ10, D, K2,  and E (on occasion) as well as digestion + methylation supports - Creatine (no I don’t worship this as necessary) and Betaine HCLs + pepsins. The only closest to that of food based supplements I use are:

• Gelatin powder  - available in all supermarkets. No these are not your elitist $40 per kilogram
• Glycine powder (experimental) ~ since 2024 I am still going through a kilogram pouch.
  

Conclusion

I once again do apologise for this delay. Life, work and other priorities get in the way.

But I hope this segments for everyone a discussion on what is liveable, within these pricing range.

"Organic" foods, grass fed, grass-finished may have a certain quality to them that I don't necessarily argue or dispute. Given their far-fetched prices however begs the question of accessibility.

This may seem trigger-sensitive statement. But in closing, yes - you can afford to be picky about health. Maybe FODMAPs and Oxalates means nothing to you. But these most likely resides in the most inconscpious sides of your fridge. Or perhaps, many, many things, in your pantry.

Never too late to start questioning. Be prepared to be a loner though. Because you will soon become different than everyone else.

Live-It-Forward,

AW.