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The Dollar Lunch
To brown bag it or eat out, that’s the noon
time dilemma facing the working world. To the athlete planning a five o’clock
workout or re-stoking from an early morning session, the midday meal takes on
added dimensions. However, adequate energy reserves and proper nutrition often
take a backseat to the lure of convenient and expensive fast food. Of course
budgets being a relative thing, most individuals I know without expense accounts
don’t make lunch a five star dining experience. So how can I save some dough and
eat wisely? I submit to you the Dollar Lunch.
OK Mr. Doubting Thomas I know what you’re
thinking, a buck only buys 20 minutes of long distance using 10-10-220. Well it
may do that, but it also provides a surprisingly varied, healthy, and filling
repast. If you noticed that the word ‘delicious’ was noticeably absent in that
last sentence, keep in mind that we are talking about one dollar. Chances
are that if you’re serious about your training you don’t make a Snickers bar
lunch anyway.
Accomplishing this feat requires a modest
amount of discipline, which we endurance athletes have an abundance of anyway,
right? It also necessitates a bit of shopping sagacity to find grocery store
bargains to keep the net cost around a buck. The following foods are based on
recent prices I’ve found. Produce is especially affected by seasonality. All
other prices are probably found year round. So with all that being said, here’s
a week’s worth of menus. Bon appetit !
Monday
.25 quarter head lettuce
normally around $1 a head
.07 one medium carrot 2 lb. bag
$1.29 approx. 18 count
.10 small baked potato. 10
lb bag $1.99 approx. 20 count
.50 6 oz. can tuna 2 cans
for a buck often
.09 2 fig bars Mrs.
Allison’ 2 lb pkg. 48 count $2.19
| Calories |
606.45 |
2900 |
20.91% |
| Pro (g) |
53.59 |
63 |
85.06% |
| Fat (g) |
7.11 |
96.67 |
7.35% |
| Carb (g) |
82.96 |
|
-- |
| Fiber (g) |
9.12 |
30 |
30.4% |
| Cal (mg) |
137.15 |
1000 |
13.72% |
| Iron (mg) |
11.34 |
10 |
113.4% |
| Na (mg) |
835.06 |
2400 |
34.79% |
| Pot (mg) |
1587.56 |
|
-- |
| Phos (mg) |
636.7 |
700 |
90.96% |
| Ash (g) |
6.97 |
|
-- |
| vitA (IU) |
15723.13 |
5000 |
314.46% |
| vitC (mg) |
35.29 |
90 |
39.21% |
| Thia (mg) |
0.29 |
1.2 |
24.17% |
| Ribo (mg) |
0.37 |
1.3 |
28.46% |
| Nia (mg) |
14.86 |
16 |
92.88% |
| satF (g) |
1.62 |
32.22 |
5.03% |
| monoF (g) |
2.41 |
32.22 |
7.48% |
| polyF (g) |
2.21 |
32.22 |
6.86% |
| Chol (mg) |
72.24 |
300 |
24.08% |
Tuesday
.10 1 stalk celery .89
pkg. 9 count
.14 2 hard boiled eggs .79
dozen
.50 cup of yogurt prairie
farms @2 for $1
.10 Ramen noodle soup .10
per pkg. or less
.20 2 oz. raisins 24 oz.
canister @$2.39
( little high in sodium and chol. )
| Calories |
850.3 |
2900 |
29.32% |
| Pro (g) |
39.96 |
63 |
63.43% |
| Fat (g) |
18.4 |
96.67 |
19.03% |
| Carb (g) |
136.39 |
|
-- |
| Fiber (g) |
5.5 |
30 |
18.33% |
| Cal (mg) |
490.11 |
1000 |
49.01% |
| Iron (mg) |
6.27 |
10 |
62.7% |
| Na (mg) |
5132.41 |
2400 |
213.85% |
| Pot (mg) |
1479.07 |
|
-- |
| Phos (mg) |
678.97 |
700 |
97% |
| Ash (g) |
17.83 |
|
-- |
| vitA (IU) |
813.47 |
5000 |
16.27% |
| vitC (mg) |
13.34 |
90 |
14.82% |
| Thia (mg) |
0.68 |
1.2 |
56.67% |
| Ribo (mg) |
1.24 |
1.3 |
95.38% |
| Nia (mg) |
4.97 |
16 |
31.06% |
| satF (g) |
6.16 |
32.22 |
19.12% |
| monoF (g) |
6.67 |
32.22 |
20.70% |
| polyF (g) |
2.51 |
32.22 |
7.79% |
| Chol (mg) |
452.35 |
300 |
150.78% |
Wednesday
.39 ½ can fruit cocktail
.79 per can
.32 2 bagels Lenders 6
pack .99
.30 2 oz. turkey breast 10
oz. pkg. $1.50
| Pro (g) |
27.53 |
63 |
43.7% |
| Fat (g) |
3.53 |
96.67 |
3.65% |
| Carb (g) |
118.57 |
|
-- |
| Fiber (g) |
2.34 |
30 |
7.8% |
| Cal (mg) |
43.71 |
1000 |
4.37% |
| Iron (mg) |
6.27 |
10 |
62.7% |
| Na (mg) |
1281.38 |
2400 |
53.39% |
| Pot (mg) |
560.58 |
|
-- |
| Phos (mg) |
262.57 |
700 |
37.51% |
| Ash (g) |
4.66 |
|
-- |
| vitA (IU) |
539.54 |
5000 |
10.79% |
| vitC (mg) |
5.03 |
90 |
5.59% |
| Thia (mg) |
0.61 |
1.2 |
50.83% |
| Ribo (mg) |
0.49 |
1.3 |
37.69% |
| Nia (mg) |
9.88 |
16 |
61.75% |
| satF (g) |
0.67 |
32.22 |
2.08% |
| monoF (g) |
0.54 |
32.22 |
1.68% |
| polyF (g) |
1.17 |
32.22 |
3.63% |
| Chol (mg) |
23.25 |
300 |
7.75% |
Thursday
.20 1 small banana .59 lb.
usually 3 sm.-med ones
.56 4oz. spaghetti sauce
$1.50 per jar 16 oz. pkg. noodles .79
.24 1.5 oz. sunflower
seeds $1.99 per 12oz. pkg. of shelled seeds
| Calories |
606.67 |
2900 |
20.92% |
| Pro (g) |
27.53 |
63 |
43.7% |
| Fat (g) |
3.53 |
96.67 |
3.65% |
| Carb (g) |
118.57 |
|
-- |
| Fiber (g) |
2.34 |
30 |
7.8% |
| Cal (mg) |
43.71 |
1000 |
4.37% |
| Iron (mg) |
6.27 |
10 |
62.7% |
| Na (mg) |
1281.38 |
2400 |
53.39% |
| Pot (mg) |
560.58 |
|
-- |
| Phos (mg) |
262.57 |
700 |
37.51% |
| Ash (g) |
4.66 |
|
-- |
| vitA (IU) |
539.54 |
5000 |
10.79% |
| vitC (mg) |
5.03 |
90 |
5.59% |
| Thia (mg) |
0.61 |
1.2 |
50.83% |
| Ribo (mg) |
0.49 |
1.3 |
37.69% |
| Nia (mg) |
9.88 |
16 |
61.75% |
| satF (g) |
0.67 |
32.22 |
2.08% |
| monoF (g) |
0.54 |
32.22 |
1.68% |
| polyF (g) |
1.17 |
32.22 |
3.63% |
| Chol (mg) |
23.25 |
300 |
7.75% |
Friday
.25 small grapefruit 4 for $1
.79 15 oz chili .79 per can Chili Man
| Calories |
519.08 |
2900 |
17.9% |
| Pro (g) |
25.99 |
63 |
41.25% |
| Fat (g) |
24.98 |
96.67 |
25.84% |
| Carb (g) |
56.59 |
|
-- |
| Fiber (g) |
19.96 |
30 |
66.53% |
| Cal (mg) |
215.74 |
1000 |
21.57% |
| Iron (mg) |
15.48 |
10 |
154.8% |
| Na (mg) |
2368.02 |
2400 |
98.67% |
| Pot (mg) |
1701.53 |
|
-- |
| Phos (mg) |
702.78 |
700 |
100.4% |
| Ash (g) |
6.41 |
|
-- |
| vitA (IU) |
1653.34 |
5000 |
33.07% |
| vitC (mg) |
18.48 |
90 |
20.53% |
| Thia (mg) |
0.23 |
1.2 |
19.17% |
| Ribo (mg) |
0.49 |
1.3 |
37.69% |
| Nia (mg) |
1.69 |
16 |
10.56% |
| satF (g) |
10.66 |
32.22 |
33.09% |
| monoF (g) |
10.57 |
32.22 |
32.81% |
| polyF (g) |
1.64 |
32.22 |
5.09% |
| Chol (mg) |
77.11 |
300 |
25.70% |
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