The Poor Man Diet: 10 Complementary Foods

Back to the Poor Man Diet.  If you missed last week's post, you should probably read that first.  Otherwise none of this will make any frickin' sense.  In the last post, I talked about 5 of the best choices you can make if you're compromising cost and health.  They're not the healthiest 5 foods in the world, and they're not the cheapest 5 foods in the world... but they're just about the most nutritious foods you can find for the least amount of money.  It's all about compromise.

Today, though, I'm giving you 10 complementary foods.  I've given you a solid base, but it's the complementary foods that can make or break your diet.  If you're eating pop-tarts and ho-ho's on the side, you could be in trouble.  These aren't foods you need to eat every day, and because of that I'm being a little more forgiving on the cost end of things and leaning more towards nutrient-density.  Still, you won't find lobster tail here, or raw oysters, or white truffles... okay nevermind I'll stop blabbering and get on with it... here you are, 10 nutritious complementary foods for your Poor Man Diet.


1. Chicken Thighs
$1.29/lb (bone-in), $1.99/lb (boneless)
$0.50/serving
You're in luck.  Since everyone has gone chicken boob crazy, that's left chicken butt on the sidelines.  Little does everyone know, chicken thighs are much juicier and more flavorful than breasts... and there's nothing wrong with a little more fat in your life, especially if you're looking to get the most food for your dollar.  In terms of nutrition, they're a great source of protein, B vitamins, and zinc.  Probably your most cost-effective source of meat!

The Poor Man Diet: 5 Healthy Foods That Won't Break the Bank

If you've ever tried to eat healthy, and if you're reading this you probably have, then you've noticed the gaping hole in your wallet.  Real food can be expensive; naturally raised meat, fresh organic produce, extra virgin olive oil, nuts... healthy food ain't cheap.  The cost has been one of the main obstacles for me in eating a real food, paleo-style diet.  Even though I make food a high priority in my life, I'm still a poor college student.  I can't always afford top-quality food.

But luckily, there are healthy, dirt-cheap foods out there that even I can afford.  Sure, you've gotta make some compromises; you just can't eat optimally on a budget.  But you can make a damn good stab at it. Not poor you say?  Just looking to save some money on food to keep fueling your hookers and cocaine habit?  No problem.  I'm here to help.  Here are 5 healthy, inexpensive foods that you can base your diet around.

1. Kale
$0.99/lb
$0.25/serving

Kale is everyone's darling health food.  Some say it's even the most nutrient-dense food on the planet.  I wouldn't go that far, but it's a great food nonetheless.  Fiber, vitamin C, vitamin K, lutein, zeaxanthin, calcium... Kale covers all of your vegetable needs in one little package, and at a great price.  It's versatile too.  You can steam it and eat it on its own, put it in your eggs, add it to a smoothie, or use it in a stir fry.  It works in everything.  You can even eat it raw in a salad if you're up to it, although I personally don't like the taste unless it's cooked.  But maybe that's just me.  Give it a try!  (If you really hate kale, substitute it with another green like swiss chard or collard greens, the difference is negligible.)