Home

Mental Health

Physical Health

Exercise

Other Thoughts

This page was last updated February 15 2024. The site can have synchronization issues, so refresh a few times when opening any page to have the most updated version. Most videos have notes, which can be seen by clicking on the drop-down icon next to each video’s title. You can also turn dark mode on or off anytime on a computer with the shortcut: cmd/ctrl + shift + L , or there may be a button in the top right.

Recipes OneNote

While I really enjoy to cook, I often don’t have enough time to make dishes that require multiple stages of cooking. My meals recently has been foods that are cheap, healthy, convenient, and quick. So this lists prioritizes foods that align with those goals, along with providing some nutrition tips.

Because I’m a frugal nerd, I went to the effort of crafting a spreadsheet to figure out the costs of different foods. I was shocked to find that foods traditionally considered expensive, such as almonds, avocados, all natural peanut butter, are actually on the cheaper end of foods when you consider the money you spend per calorie ($/calorie). Most animal products ended up costing significantly more than I thought they would per calorie, but generally were relatively cheap per gram of protein (along with providing more of a complete amino acid profile).

• Canned salmon with frozen broccoli, microwaved in a bowl together. Some seasoning options:
  • Smoked paprika, salt, pepper, red pepper flakes, cayenne pepper. Top with olive oil.
  • Salt, pepper, oregano, thyme, rosemary. Top with olive oil
  • This is the meal I’ve been eating the most of recently because of how healthy and convenient it is, and it tastes pretty good in my opinion.
• Whipped Peanut Butter Bowl
  • Plain Greek Yogurt (I use fat free)
  • 2 tablespoons of 100% peanuts Peanut Butter (it is much creamier and will mix better, and is marginally more expensive per calorie than regular peanut butter. And has healthier fats)
  • Chia seeds and cinnamon
  • Optional: chopped apple, blueberries, pumpkin seeds, sunflower seeds. For more flavor, you could add jelly
  • This is one of my favorite snacks that is high protein, heart healthy, gut healthy, and tastes like Perkin’s Peanut Butter Pie
• Fiber rich crackers from Simon Hill’s Heart Disease Prevention Cheat Sheet Meal Plan
  • For breakfast I’ll often put avocado on this too for a filling and satiating breakfast
  • To make up for the relatively small amount of protein with this breakfast, I’ll drink a protein shake or have some Greek Yogurt
• Avocado toast on whole grain bread, or Aldi’s Crisp Bread
• Pumpkin overnight oats (also found on Simon Hill’s Heart Disease Prevention Cheat Sheet Meal Plan)
• Chickpea pasta with pasta sauce, super firm tofu, and extra seasonings like oregano, basil, Italian seasoning
• Microwaved potatoes: Wash and poke holes in a potato. Microwave for about 3-4 minutes, flipping every minute. I top it with olive oil, salt, and pepper. You can also top with hot sauce and Greek yogurt. I’m told this is also the least GI inducing way to eat a potato.
• To limit sugar cravings and promote gut health, try the fiber shake and protein shake before dinner. It will fill you up with satiating macros and healthy fats, and it is recommended to get between 40-50 grams fiber daily.
  • Fiber shake: If you’re new to fiber, start with about 7 grams of fiber from psyllium husk (eventually working your way up to 25 grams), 5 grams cocoa powder, cinnamon, vanilla, skim milk. Could also throw some peanut butter in there for more flavor
  • Protein, fiber, & healthy fats shake: protein powder, chia seeds, optional ground flax seeds, either in skim milk or kefir