Eating healthy on a budget is difficult, but not impossible. Here’s how you can lose fat with P150 or less.
Welcome back to thefatkidinside.com.
I wanted to start this off by saying thank you for checking this out and having a look around the blog, you’ll see that I’ve done similar posts in the last 5 years.
Thank you as well to everyone who has been encouraging me through tweets and DMs, you all know who you are 🙂 I’m glad to have positive people like you out there.
Also, this post will give me the opportunity to explain myself, where I couldn’t do so in 140 characters or less (damn you Twitter).
This whole thing started with me posting about Raymond’s story and telling people that anyone, with the right mind-set, could achieve the same thing and that people have to stop making excuses for themselves.
I’ve always promoted a “nothing is impossible” mindset, because I really do believe in it.
Then came the critics.
Listen, I’m old enough to accept people with varying opinions and criticizing me, but what I reacted to online was people basically telling me to “go fuck myself” (yes in those words) because I had no idea what I was talking about and it’s only easy for me to say what to do, because I’m well off.
First of all, a smart conversation, doesn’t begin with “fuck off”. Online, people develop such confident bravados, I wonder how they talk to people in real life?
Secondly, I was reacting to that kind of free hate and crass opinions, but by doing so, people thought I was just being defensive, without ever checking what I was actually reacting to (tip: if you want to get into a twitter fight, check the first tweet).
Everyone needs to remember that I receive hundreds of messages, DMs, and notifications a day and trust me 85% of them aren’t pretty, so forgive me if I lose it sometimes, especially when just trying to help.
All I was doing was telling people that they could do it. Yes, it was in a very stern and strict manner, simply because I believe in rigidity and discipline. If you let your mind falter in this process, you won’t get anywhere.
Coming to the subject at hand: Is it harder for certain people? YES IT IS. Of course it is. Everything will always be of varying levels of difficulty depending on who you are, what you do and where you are in life. Unfortunately, we aren’t all dealt the same deck of cards, but it’s how you play your hand that defines you.
Don’t ever judge someone that you don’t know, because whether they are poor, rich, good looking, foreign or local, you won’t ever know what they are actually going through in their life. It might not be as easy for them as you think it is.
The main concerns everyone had were: time and money.
I agree, on a budget, it is harder to lose weight (actually wait no, you could just not eat, lol. I don’t condone that!), BUT it’s not impossible.
People called me elitist and classist for saying that everyone can do it. I find that very weird. If you are anti-elitism, shouldn’t you believe that anyone can achieve anything? Again, yes it may be harder for certain people, but it’s not impossible. I don’t think that someone’s disposition should determine what they can and can’t do.
Then again, it’s also how you spend your money that may make healthy eating expensive. Instead of spending 70 pesos for a lunch of sisig rice from a Jolly Jeep in Makati, you could actually be cooking 600 GRAMS OF TILAPIA. Yes, more than half a kilo. For the same price of your lunch. The Tilapia could extend onto two meals with the right vegetables beside it.
That’s my point, healthy eating isn’t expensive. Unfortunately, it’s just less convenient. So you need to make the effort to go to the market at least once a week, cook your meals in advance (I recommend cooking 4 times a week to prep) and plan your food. At little effort in this case, goes a very long way.
You are the vehicle of change in your own life. Don’t let negative people bring you down.
Now onto time. I don’t know why people have this impression that rich people are lazy? Do you think just because someone has a lot of money that he has a lot of time?
Again, you can’t be sure.
I know some very hard working well-off people, just like I know some very lazy well-off people, just like I know some very hard working and some lazy lower income bracket people. There is no scientific relationship between income and time.
Stop thinking you know everything about someone. You won’t go far in life if you keep comparing yourself to other people.
Concentrate on you.
I’ve always told everyone that the key to understanding anything, is to research it for yourself and come to your own conclusions. When I lost my weight, I didn’t ask for help from anyone, not one person, what I did was grab about 7 books on nutrition and exercise, read through them in one month and then summarize the best practices and then apply them to my life. It worked.
That’s why I always tell people to do their own research. Because I can’t tell you what to eat for the rest of your life, but I can give you the tools to begin your journey with.
If right now you are reading this, or if you have access to the Internet and are using social media consistently, you already have access to the rich information of the Internet– all you need to do is spend some time combing through it and understanding it.
In weight loss, I’ve worked with people who had cash to burn, just like I’ve worked with people on minimum wage. The successful ones had one thing in common, they were disciplined enough to see things through and would stop at nothing to achieve their goals.
It’s all about your drive. The rest will fall into place.
So someone asked me to prove it and show that even if you don’t have much money that healthy eating geared towards weight loss is possible. Well, asides from all the inspirational weight loss stories that you can find on this blog already, from people from different income brackets, here is the 150 PESOS per day meal plan that you requested:
DOWNLOAD THE EXCEL FILE HERE: https://docs.google.com/spreadsheets/d/1ZLyWqNMF4H4IHtytkwTzDz8gvO4yVsw4VvEUqwYq454/pub?output=xlsx
Let’s understand a couple things about weight loss first:
1. All of this is based on my own biased experience on fat loss, from what I’ve learned, read, understood and seen happen to myself and to others. For some this will not work and that’s how the world works.
2. If you are a doctor or a nutritionist, I have lots of respect for you. However, I ask you to keep an open mind. I’ve had way too many arguments with nutritionists telling me I’m wrong. I also do know that the whole point of science is to keep an open mind and to challenge everything. There are new theories, studies and hypotheses every day, which means that people are still learning things and are proving that something that was considered a fact in the 80’s can be disproved.
To everyone who is interested in being healthy, keep researching and stay up to date with new studies, because things change and people discover new things. That’s why people ask for 2nd opinions: because there is always personal understanding involved in a situation.
Watch this as an example: https://www.youtube.com/watch?v=UMhLBPPtlrY
3. I actually was able to make a healthy meal plan with 135 pesos per day as an average– 15 pesos below the asked 150. However, the Internet always produces some smart asses that said I needed to include cooking gas and commuting. So I did. I also added the recommended 5 gallons a week of water.
Now if you want me to include the shirt you will need to go to the market with or the pan that you need to make the food with, I’m sorry but I’m going to draw the line there (some people actually asked). You’re not being helpful to anyone by just finding loopholes to everything.
4. This sample plan is meant for people who don’t have any strict nutritional requirements that I don’t know about. This is a general plan that would work for the average person who won’t have any medical conditions and dietary restrictions. I wish I could make specific ones for each one of you, but I can’t. Everyone needs something different unfortunately, but this is a good start.
If you do have health issues that need to be addressed, please seek the help of reputable professional nutritionists and doctors.
5. The main purpose of the plan is fat loss, not weight loss. Very different.
6. If you are here because you want to eat healthy but gain weight/mass because you are too skinny, this is NOT the plan for you. You need to focus on upping your protein, fat, and carb intake in excess and lifting heavy to get your numbers up there. Feel free to use the market prices and the calculation sheet to figure out your own plan. You can bulk on a budget, you’ll just need to eat a lot more of the cheaper high nutrition ingredients (tilapia, brown rice, kamote, coconut oil, etc..)
7. Here we are focusing on the following: what your body needs to function, whole ingredients that can be absorbed and used by your body (not useless ingredients like sugar and alcohol), and making sure that you are expending more calories than you are eating.
8. Healthy eating for fat loss IS NOT FUN and it’s NOT EASY. When I cut fat, I eat the same thing every day for a month, I’m not joking. You get sick of the food, it doesn’t taste like much, but at least it gets you back into thinking of FOOD AS FUEL and not to eat for enjoyment. That might sound intense, but it’s so important.
WHEN I TRY TO LOSE FAT, I RARELY ENJOY WHAT I’M EATING, BECAUSE I WANT THE FOOD TO BE AS SIMPLE AS POSSIBLE.
That way I don’t find myself craving anything and your day because more efficient.
9. If you were to do this plan for about 90 days, you will see some BIG changes. But that’s the thing, you can’t do 7 days, then have a cheat day and start again.
THE HARDEST PART IS CONSISTENCY, YOU WOULD NEED TO DO THIS FOR 3 MONTHS STRAIGHT, NO CHEATING.
10. Yes it’s a 7 day plan, so just repeat it 4 times and you have a month. Feel free to switch proteins and vegetables around.
11. The plan was made with prices and ingredients found in Wet Markets in Metro Manila. Prices may change depending on your area.
12. I WILL NOT BE GIVING YOU RECIPES.
Why you might ask? Because you don’t need them. Everything in this plan is meant to be cooked quickly or eaten raw (when possible). Up to you.
Monday, Meal 2: Here you can pan fry the bangus, season it with salt, boil or roast or sear the sweet potato. Fry off all the other ingredients together and just mix it up.
But, you could also boil everything in water and make a soup. Start by frying off all the vegetables. Add the fish. Cover with water. Simmer for 30 mins.
Every Morning: These are usually eggs. Up to you if you want to boil, scramble, steam, poach or fry them (remember you only have 1 tsp of coconut oil to use).
Wednesday Meal 3: You can basically make a Tinola soup here. But you could also just turn it into a stir fry.
There are a ton of recipe generators online, so see how you can adapt the ingredients you are allowed to eat to your favourite recipes.
13. So what does this mean? It gives you flexibility in how you want to create your dishes. Just remember the best way to cook anything is simply to roast, sear, steam or boil. After that, the rest is up to you. Everything in this plan can be prepared in that manner.
14. The ingredients listed in the plan are the only ones that you’re allowed to use. Simple. You won’t find fish sauce, soy sauce, stock cubes, MSG, peanut butter, cream, coconut milk, etc…. Sorry that means sometimes that food will just be seasoned with salt. (see point 8 above)
15. The average calorie of this plan is about 1400-1800 per day, so this is perfect for me when I’m cutting weight, you might need to eat less or more depending on your size and level of activity. So make sure you come into this by knowing what your basic caloric/macro intake should be. You can do that here:
You can use both to determine more or less what your averages are. You can use an app like My Fitness Pal to track your daily food, there will always be a margin for error, because depending on where you get the ingredient, the nutritional composition can change, but it’s still a good indicator.
This means that for people who need to eat less than 1300 calories, they will be well below 150 pesos per day.
If you need to up calories, it’s quite simple to do, just concentrate on the cheaper ingredients that are dense nutritionally and add those (coconut oil, chicken thighs, fish protein, lentils, mung beans)
16. Food is the most important thing when it comes to fat loss. Now that that is set, you can also add in some workouts. I like having at least 4 weight sessions a week (you can get plans online on Mens Health, Womens Health, Body building and a bunch of other sites) and 3 cardio sessions a week (bike, sport, runs, etc..). If you can’t afford the gym, don’t worry about it, all you need to have a good workout is a good pair of shoes. There are lots of Plyometric and Calisthenic movements that don’t require any equipment, again research that and see what works for you. Those can be substitute your gym days.
When should you workout? Again up to you. Just squeeze it in somewhere. We all have different schedules, find what works for yours. Doesn’t matter if it’s at 1am or 7am or 5pm. As long you’re getting at least 6 hours of sleep a day (much better if it’s 8), you should be ok.
I get a lot of questions from people who work the night shift. I used to work the night shift before and it didn’t really change my routine. Just do what you would usually do, but in delay. So your breakfast is basically whenever you wake up and then go from there.
17. This is a base plan, now if you want to make the food taste a little better without adding much calories to it, feel free to use things like vinegars, herbs, chilies or spices (paprika, cayenne, curry powder, cumin, etc.) But as I said, you can do without taste for now, focus on nutrition, if money is tight.
18. A lot of the hate I got was because of a comment about rice I made. I told people that one portion is fine, but do you really need multiple portions per day (especially if you’re not doing physical labour). I’m not saying that because I hate rice. I just believe that people should eat what they need and most people don’t need the amount of energy 3 cups of rice will give you in a day.
We also live in a country where lifestyle diseases are on a rise (heart problems, cholesterol, diabetes, etc..) and a lot of those are influenced by what you eat.
I just want people to be conscious about that, nothing wrong there.
I’m just going to leave this here:
You’ll see in the plan I actually recommend eating proper portions of brown rice, multiple times a week.
19. Get creative. You have the info, the amounts, the market lists. Make your own menu, your own recipes, appreciate the process, stick to it and influence the people around you.