Food

Poverty Balanced Meal Plan

The Poverty Balanced Meal Plan is a cost-conscious, nutritionally balanced approach designed for individuals managing a limited grocery budget while maintaining adequate macronutrient intake. It is based on inexpensive staples and a select grocery list that provides flexibility and variety.

Overview

This meal plan utilizes affordable, versatile foods including eggs, tofu, rice, and fresh greens, supplemented by select grocery items such as Greek yogurt, chia seeds, and turkey deli slices. The goal is to achieve a balance of protein, carbohydrates, and fats without sacrificing micronutrient diversity or palatability.

Core Grocery List

• Purchased Items
  • Cat cans (for pets)
  • Coke (12 oz cans)
  • Chia seeds
  • Greek yogurt (plain, nonfat)
  • Salad greens
  • Hard rolls
  • Turkey deli slices
  • Mustard
  • Baby spinach

• Pantry Staples
  • Eggs
  • Tofu
  • Rice

Nutritional Rationale

The plan emphasizes:

• **Protein anchors:** Eggs, tofu, Greek yogurt, turkey
• **Complex carbohydrates:** Rice, hard rolls
• **Healthy fats:** Chia seeds, tofu
• **Micronutrients:** Spinach, salad greens
• **Flavor enhancers:** Mustard (negligible caloric impact)

Macronutrient Breakdown (Daily Example)

Meal	Protein (g)	Carbs (g)	Fat (g)	Calories
Breakfast: Greek yogurt + chia seeds	24	12	9	~238
Lunch: Turkey + spinach + mustard on roll	26	31	3	~270
Dinner: Tofu + rice + spinach	23	46	11	~400
Snack: Egg + Coke	6	39	5	~215
Daily Total	79	128	28	~1500–1600

Key Features

• High protein density for satiety and muscle maintenance.
• Low waste design: All ingredients are used in multiple meals.
• Flexible portions for calorie adjustment by adding rolls or rice.

Example Daily Menu

• Breakfast: Greek yogurt (1 cup) with chia seeds (1 oz)
• Lunch: Turkey sandwich with mustard and spinach on a hard roll
• Dinner: Tofu, rice, and spinach bowl with soy sauce
• Snack: Boiled egg and a Coke (optional morale boost)

Optional Enhancements

For increased variety and micronutrients, consider:

• Canned beans
• Cheese (slices or shredded)
• Frozen vegetables (e.g., broccoli, spinach)

References

• USDA National Nutrient Database
• USDA FoodData Central