There are high quality organic foods out there, However this blog is for eating healthy on a
Are you strapped for cash and feel like if you buy healthy food you'll be spending more money than you'd like to? Fear not!
These foods are full of protein, healthy fats and carbs to help give you the energy to make it through your day. So lets get started.
FIRST! -Bulk Eggs.
Cheap & good you can use them on almost any recipe. Most
Available Protein out there. (I go to the local South Austin HEB and buy the veggie eggs a dozen comes out 2 bucks and some change)
NEXT, Extra Lean Ground Turkey.
Super high in protein you can do a lot of stuff with this. (Turkey Meatballs, Turkey Patties, Turkey Fajita, Turkey Meatloaf etc)
26 Grams of Protein per serving with only 1.5 Grams of Trans fat.
Very good healthy natural source of lean protein. (In Between personal training sessions I sometimes eat a huge ass Turkey burger on a whole wheat bun, I sometimes think it taste even better than beef!)
MILK!( Does a body good... )
Full of Vitamins this is the basis of all proteins called whey protein
this will help build those muscles. Fat free, little bit of sugar but
don't mind that. (I now drink almond milk however there was a time I would drink tons of Milk in my protein shakes!)
Greek Yogurt (THIS IS SPARTA!!! err Austin..)
Zero in Fat, Packed full of Protein, It also has Probiotics Great for a last minute Dinner, Greek yogurt has casein which is a slow releasing protein which is genius before bed.
-Tilapia (workout and be healthy remember only dead fish go with the flow)
Super lean protien source, I recommend getting a fresh tilapia , but
especially being on a cheap diet you wanna get the frozen stuff. I go to the H.E.B
frozen section here in Austin Texas. (Keeps me in buff shape for Personal Training and I love crushing coconut water cans)
-Boneless Skinless Chicken (Remember to wash your hands)
(Again I Recommend getting Fresh unthawed chicken however being on
a cheap budget best next thing is the Frozen boneless chicken.)
I would Recommend cooking them all at the same time. The more available
to you the more muscle you'll build without going down the street to KFC or wherever.
Sweet Potatoes (sweeeeeeeet)
Sweet potatoes or Yams are going to be a very good complex carb source for almost every meal. Excellent, Cheap & Delicious!
Super filling and a great source of slow releasing energy! (I make Sweet potato fries all the time!) (I avoid regular white potatoes because of there high GI content that stuff turns into sugar way to quickly spiking my insulin levels)
-Peanut Butter (big fan of Peanut butter)
It has natural healthy fats, Help keep energy up during the day. (they sell some good Peanut butter here in Local Austin stores like H.E.B read the labels, look for peanuts as the only ingredient.)
-Brown Rice (I buy the 2lb bag)
Include it in your chicken, Talipia, Long extended Energy.
it will help build muscle.
-Coffee (Excellent preworkout!)
Smells Delicious taste great, This is a natural thermogenic
Great before a morning exercise or maybe an afternoon exercise.
-Green Tea
If you're not a fan of Coffee then Green tea for long extnded energy. '
-Old Fashion Oats! (get the flakey ones! just don't become flakey!)
Include this in your eating habit and I guarantee you'll find yourself with more energy
and more muscle. (Stay away from Instant oats people jeez!!! And steal cut oats is basically just old fashion oats that has stuff added to it like flax seed but with a hiked price!)
-Tuna
Nice lean Protein, Damn Cheap you can make a shitload of it,
watch out for the sodium drink a ton of water.
OH, AND MAKE SURE YOU DRINK A TON OF WATER!!!!!!
With all these foods pre-make your meals for the week that way you have something available at all times, You'll have no excuse to go to the convenient store to grab a snack. leaving no excuses.
Tone up, Lose Fat, and get shredded by eating right here in Austin Texas!
The most important thing is how to eat and catch enough sleep! Be in love with your body! Peace!
-J Madrid
Austin Personal Trainer
Austin Home Personal Trainer
(CPT)(NASM)
budget so lets get healthiest bang out of our buck Austin Texas! Are you strapped for cash and feel like if you buy healthy food you'll be spending more money than you'd like to? Fear not!
These foods are full of protein, healthy fats and carbs to help give you the energy to make it through your day. So lets get started.
FIRST! -Bulk Eggs.
Cheap & good you can use them on almost any recipe. Most
Available Protein out there. (I go to the local South Austin HEB and buy the veggie eggs a dozen comes out 2 bucks and some change)
NEXT, Extra Lean Ground Turkey.
Super high in protein you can do a lot of stuff with this. (Turkey Meatballs, Turkey Patties, Turkey Fajita, Turkey Meatloaf etc)
26 Grams of Protein per serving with only 1.5 Grams of Trans fat.
Very good healthy natural source of lean protein. (In Between personal training sessions I sometimes eat a huge ass Turkey burger on a whole wheat bun, I sometimes think it taste even better than beef!)
MILK!( Does a body good... )
Full of Vitamins this is the basis of all proteins called whey protein
this will help build those muscles. Fat free, little bit of sugar but
don't mind that. (I now drink almond milk however there was a time I would drink tons of Milk in my protein shakes!)
Greek Yogurt (THIS IS SPARTA!!! err Austin..)
Zero in Fat, Packed full of Protein, It also has Probiotics Great for a last minute Dinner, Greek yogurt has casein which is a slow releasing protein which is genius before bed.
-Tilapia (workout and be healthy remember only dead fish go with the flow)
Super lean protien source, I recommend getting a fresh tilapia , but
especially being on a cheap diet you wanna get the frozen stuff. I go to the H.E.B
frozen section here in Austin Texas. (Keeps me in buff shape for Personal Training and I love crushing coconut water cans)
-Boneless Skinless Chicken (Remember to wash your hands)
(Again I Recommend getting Fresh unthawed chicken however being on
a cheap budget best next thing is the Frozen boneless chicken.)
I would Recommend cooking them all at the same time. The more available
to you the more muscle you'll build without going down the street to KFC or wherever.
Sweet Potatoes (sweeeeeeeet)
Sweet potatoes or Yams are going to be a very good complex carb source for almost every meal. Excellent, Cheap & Delicious!
Super filling and a great source of slow releasing energy! (I make Sweet potato fries all the time!) (I avoid regular white potatoes because of there high GI content that stuff turns into sugar way to quickly spiking my insulin levels)
-Peanut Butter (big fan of Peanut butter)
It has natural healthy fats, Help keep energy up during the day. (they sell some good Peanut butter here in Local Austin stores like H.E.B read the labels, look for peanuts as the only ingredient.)
-Brown Rice (I buy the 2lb bag)
Include it in your chicken, Talipia, Long extended Energy.
it will help build muscle.
-Coffee (Excellent preworkout!)
Smells Delicious taste great, This is a natural thermogenic
Great before a morning exercise or maybe an afternoon exercise.
-Green Tea
If you're not a fan of Coffee then Green tea for long extnded energy. '
-Old Fashion Oats! (get the flakey ones! just don't become flakey!)
Include this in your eating habit and I guarantee you'll find yourself with more energy
and more muscle. (Stay away from Instant oats people jeez!!! And steal cut oats is basically just old fashion oats that has stuff added to it like flax seed but with a hiked price!)
-Tuna
Nice lean Protein, Damn Cheap you can make a shitload of it,
watch out for the sodium drink a ton of water.
OH, AND MAKE SURE YOU DRINK A TON OF WATER!!!!!!
With all these foods pre-make your meals for the week that way you have something available at all times, You'll have no excuse to go to the convenient store to grab a snack. leaving no excuses.
Tone up, Lose Fat, and get shredded by eating right here in Austin Texas!
The most important thing is how to eat and catch enough sleep! Be in love with your body! Peace!
-J Madrid
Austin Personal Trainer
Austin Home Personal Trainer
(CPT)(NASM)