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[personal profile] alexseanchai posting in [community profile] batchlunch
I am moving out of my parents' place in about two months, I hope, and consequently will be spending entirely my own food budget rather than raiding the parental pantry. I think a reasonable price per meal-sized portion of basically anything (bar special treats) I eat after I move is $1.00–$1.50. (USD.) What I figure I will do is make family-sized meals on the weekends and batch-lunch those for the week (that way meals at and right after work are stick in microwave et voila). I am trying to plan two months' worth of that, with the second month gluten-free for reasons.

I have also just read The Happiness Diet, by Tyler Graham and Drew Ramsey, MD. Gist of the book is, there are a dozen key nutrients linked to mood, energy, and cognitive function, and the modern American diet scants its consumers on all of them. The book's also a paean to low-carbohydrate diets consisting of not-highly-processed organic food. I am not sure I buy that low-carb is better than high-carb, but I'm thoroughly sick of low-mood low-energy low-cognitive-function and I'm willing to [attempt to] cut carbs way down and see if that helps. (No, that's not why I plan to go gluten-free for a month.)

Now, the problem: The authors of The Happiness Diet do not seem to think their audience contains people on a fairly limited food budget. I direct your attention to the recipe in THD for Mexican Squid. Yeah, my knee-jerk reaction was "ew" too, but that's not my point. My point is, Google tells me we're talking $6+ a pound, and the recipe tells me a half a pound of squid plus assorted other ingredients is a single meal-sized portion, and never mind the other ingredients, the squid alone blows my budget.

So. Below the cut are two lists: one is the foods THD highlights as containing large quantities of the nutrient that heads each section of the list, and the other is the foods THD highlights as foods to focus on. My question for y'all is: Do you happen to have handy any batch-lunch recipes that star at least one food somewhere on either list and that you figure cost at most $10 the sixish-meal batch? Bonus points if the recipe is either inherently gluten-free or can be easily made so by (for instance) swapping a tablespoon of wheat all-purpose flour for a tablespoon of GF all-purpose flour. (I do not want to play the "Ewww this isn't real pasta/bread/whatnot" game with GF pasta/bread/whatnot, though. So if the way to make a dish GF is for example to swap in GF macaroni, no thank you.)

Thanks!


THD-Highlighted Nutrients

* Vitamin B12
** Shellfish
** Fish
** Liver
** Beef
** Eggs

* Iodine
** Seaweed
** Seafood (fish, clams, shrimp, sardines—apparently sardines aren't fish?)
** Grass-fed meat and milk
** Potato skin

* Magnesium
** Green leaves
** Whole grains
** Salmon
** Beans
** Sunflower seeds
** Blackstrap molasses

* Cholesterol (no really)
** Eggs
** Salmon
** Meat
** Milk
** Cheese
** Lard from sustainably raised pigs

* Vitamin D
** Sunlight (yes, I know, not food)
** Fatty fish
** Butter and lard from pasture-raised animals
** Mushrooms (must be exposed to the sun)

* Calcium
** Sardines
** Milk
** Yogurt
** Cheese
** Kale
** Cabbage
** Collard/mustard/turnip greens
** Spinach
** Almonds/pecans/walnuts

* Fiber
** Green leafy vegetables
** Cauliflower/broccoli/cruciferous vegetables
** Beans
** Fruit

* Folate
** Spinach
** Kale
** Black beans
** Black-eyed peas
** Lentils

* Vitamin A
** Liver
** Egg yolks
** Shellfish
** Butter
** Whole milk

* Omega-3s
** Fatty fish (sardines, mackerel, salmon, etc)
** Free-range eggs
** Grass-fed meat

* Vitamin E
** Almonds
** Olives
** Beet/turnip/collard greens
** Swiss chard

* Iron
** Shellfish
** Grass-fed beef
** Duck
** Chicken (dark meat)
** Liver

THD Focus Foods

Eggs
Grass-fed beef
Milk
Brussels sprouts
Grapefruit
Lemon
Berries
Anchovies
Mesclun (which is apparently a salad mix)
Coffee
Chocolate
Walnuts
Red beans
Blue- or red-skinned small potatoes
Wild salmon
Shrimp
Cherry tomatoes
Watermelon
Chiles
Beets
Garlic
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