good source of protein

in case anyone is intrested in my to go meal for the uni, here it is:

✨45g oatflour
✨20g buckwheat flour
✨15g peanut flour (good source of protein, but you can also use oat or buckwheat flour)
✨15g vanilla protein
✨5g flaxseed flour (i got mine from @koro.drogerie, get 5% off with the Code “ELEPHANTS”)
✨half a mashed banana
✨cinnamon and baking powder
✨plantmilk or water

How to: mix everything together and add as much plant milk or water as you need to get a thick and creamy batter. You can optionally add ½ tbsp of each Chia and flaxseeds. The thicker the batter, the better the waffles (in my opinion) but the less you’ll get out of the batter 😊 let cool down and take to uni, work or school :)

Using IIFYM to Get Fat... with Science

Using macronutrients and calorie counting to get weight gain results is one of the most effective and scientifically sound ways to get fat or just add a little ‘cushin’ for the pushin’’. Regardless of your weight or goal, it can work for you, and its easier to figure out than you think. I’ve laid it all out for you and it’ll take no more than 10 minutes to get you on the fast track to fat. 

Keep reading

WIP - Coffee Shop x College AU

Seung-gil Lee feels like he’s going to die today.

First, he oversleeps. Then, he remembers that he’s just run out of coffee beans. After going through his morning routine, he realizes that he has a problem set due later this afternoon and that he hasn’t finished the last three items.

To make matters worse, JJ declares through text that they’re going clubbing tonight, which is one of the many things Seung-gil hates about the world. He knows he can’t avoid the Canadian no matter how hard he tries, and he silently surrenders to his classmate’s agenda.

He goes out of his dorm, following the way to the coffee shop near campus. It’s just open, only two or three people in line. Stepping inside, he looks over at the assortment of today’s selected sandwiches and pastries. He contemplates getting one, and if ever, how many calories it might contain. Of course, having a slice of cake for breakfast is impractical. A sandwich, on the other hand, is something he can eat on the way to class, and would have relatively less empty calories than a cake. He weighs his options on beef pastrami on focaccia, or Canadian bacon and egg white on whole wheat. Knowing the composition of the breads, whole wheat has more fiber, which is something he looks out for in his carbs. While the egg white is a good protein source, the presence of bacon cancels it out a bit. It looks good, though. Should he take it at face-value and indulge for today, or should he play it safe and go for the (practically) healthier option?

He almost makes a decision, but is broken out of his mental calculations when someone calls him.


He sighs. Of course the hyperactive barista, the one who holds the line up every two people, would remember him even after not coming by for almost two months.

Seung-gil diverts his attention from the food on display to the barista in question, his smile as blinding as ever. It seems to have gotten infectious now, and Seung-gil stops himself from smiling back.

“Hi,” he says. “I’ll get a me-”

“Medium no-water Americano, iced, with a splash of Irish cream syrup,” the barista- Phichit, his nametag reminds him- recites. He gets a paper cup and starts writing down the specifics of the drink. “Coming right up!”

He stares, mouth still open in mid-sentence.

“Oh,” Phichit says. He stops writing, but continues to look at the cup in his hand. “Did I get it wrong? It’s just, I remember you always used to get this when you’re stressed out. And… you look pretty stressed to me,” he explains as he looks to Seung-gil again, gesturing to the space between his eyebrows. “Did you want something different today?”

“I was just surprised,” Seung-gil replies, “that you remembered.” He decides not to comment on the stress, though.

“Oh!” Phichit exhales, relief seeming to flood through him. “Well, with an order like that, how could I forget? No one’s ever asked me to make that before, and I guess I thought it crazy at first, but I tried it for myself a few days later and it was really good! Now I have it every time I have to pull an all-nighter,” he explains, eyes shining, a stark contrast to the depth of his charcoal eyes.

Seung-gil blinks. No one’s ever praised him for his choice of caffeine before. At a situation like this, the safest option would be to thank Phichit for saying that. But knowing the barista in front of him, he might take it as a signal to talk some more. Would Phichit talk about more unique drinks that people have ordered, or would he shift the topic to the weather forecast for the week? As much as Seung-gil, reluctantly, would want to listen to the boy speak, the line of people behind him is getting longer, and he wouldn’t want to be the cause of their irritation at seven in the morning.

“Uhh.” Words are a bit harder to get out now for some reason, but he manages to croak out, “How much do I pay you?”

“Right,” Phichit says. He presses a few times on the screen in front of him. “$2.49, please.”

Wordlessly, he hands the money to Phichit. As he gets his receipt in return, their fingers brush together just slightly. Seung-gil flinches, and Phichit, judging by his expression, notices.

“S-Sorry!!” he exclaims. “I didn’t mean to. I mean, I can tell you’re not really a physical person, so I should have been more careful!”

“It’s alright,” Seung-gil assures him, pulse quickening and hands sweating.  He gives the barista a slight nod, something he hopes conveys goodbye, and as his order is called he makes his way to the pick-up counter where his drink is waiting.

He picks it up, stabs the top with a straw, and walks out the cafe.

good morning, Seung-gil! :), the scribble on the paper cup reads in bubbly, cursive handwriting. God, he thinks, even the message seems to be glowing with sunshine.

He takes a sip, and is immediately grateful for the burst of caffeine and slight alcohol-flavored sweetness on his tongue. He feels his lips twitch into a smile, and tells himself it’s the coffee and not the boy whose eyes seem to twinkle despite their deep charcoal hue. He tells himself it’s just the coffee kicking in, making him forget about this morning’s misfortunes, and not the boy whose smile is as radiant as his handwriting and his smileys.

His first class today, he almost forgets, is organic chemistry. With the way his day started, he was anticipating it to just go downhill from there, but this time, he feels that he’ll make it through without feeling frustrated for the rest of the morning.

He reminds himself that, yes, of course it’s because he had coffee.

It’s not because of the Thai boy who looked at him as if he handed him a deep, dark secret the world wanted to know.

It’s not, because Seung-gil knows it’s physically impossible at this point for him to develop feelings for someone he’s only seen for a few minutes today.

It’s not, because Seung-gil knows that feelings are a nuisance and completely irrelevant to his academic life.

With that, he quashes the thoughts of Phichit on his mind, downs the last few milliliters of his drink, and throws both the paper cup and his unnecessary feelings into the trash.

It’s only after he gets to his classroom that he realizes he forgot to buy that sandwich, but it doesn’t bother him. At the back of his mind, he wonders why that is.

Cheap Vegan Essentials

Below is a short list of foods which I think should be in the basket of every new vegan when they go on that first vegan shopping trip. Prices will vary according to location, but in the vast majority of places these foods will be some of the cheapest items in any supermarket.  You can find a selection of simple recipes that make use of these items as their main ingredients here.

  • Rice: Rice is an extremely cheap and filling staple. A cup of rice contains roughly 45 grams of carbohydrates and 4-5 grams of protein. In an airtight container it lasts around 6 months. It is even cheaper when bought in bulk. 

  • Beans: Beans are one of the most accessible protein sources and have been a staple around the world for thousands of years. Just one cup of soybeans, for example, contains a massive 28.62 grams of protein, while even standard baked beans contain around 14 grams. They also contain lysine, which is missing from most other plant sources.

  • Chickpeas: Chickpeas can be purchased very cheaply canned, and in large bags in bulk if you’re willing to prep them yourself.  Each cup contains about 15 grams of protein, tonnes of fibre as well as magnesium and folate. 

  • Lentils: Similar to chickpeas, lentils can be bought canned or in large bags as bulk products. A cup of cooked lentils contains a massive 18 grams of protein, they also lower cholesterol, improve heart health and help stabilise blood sugar. 

  • Oats: Oats are very cheap, can be bought in bulk and have great shelf life. They are high in protein, fibre, and B12; they are even thought to help lower blood pressure and cholesterol. 

  • Cereals: Most cereals, especially supermarket’s own brand products are very cheap. Whole grain cereals like bran or oat based products are high in fiber, calcium and iron, and most are fortified with B vitamins.

  • Pasta:  Pasta is another great product to always have on hand, it is one of the least expensive items in any supermarket, can be bought in bulk and has a very long shelf life. Depending on the type, pasta can be a good source of fibre and carbohydrates; it is a high energy food and is very filling.

  • Potatoes: Potatoes are one of the cheapest foods available in most supermarkets, at an average of just $0.56 per pound. They are versatile, filling and despite their reputation as unhealthy, they are an excellent source B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

  • Sweet potatoes: Sweet potatoes are as versatile as white potatoes, are high in vitamins B6, C, D, iron, magnesium and potassium. They’re also a more balanced source of energy than white potatoes, as their natural sugars release slowly, avoiding blood-sugar spikes.

  • Noodles: Many varieties of noodles are vegan, they are very cheap and last a long time. Noodles are very filling and contain high levels of B vitamins, vitamin E, magnesium, iron, riboflavin, and calcium.

  • Nut butters: Depending on the type, nut butters can be purchased very cheaply and in large quantities. It has a surprisingly good shelf life, is an excellent source of heart healthy fats and is very high in protein. 

  • Quinoa: Quinoa is extremely cheap, has a good shelf life, is easy to prepare and is a powerhouse of nutrients. It contains high levels of  protein, iron, B-vitamins, magnesium, phosphorus,potassium, calcium, vitamin E and fibre. 

  • Falafel: Falafel is usually cheap to buy pre-made but it is even cheaper when made at home just using chickpeas and spices. It is filling, can be used to make great vegan burgers and is a good source of protein, fat and soluble fibre. 

  • Hummus: Though buying pre-prepared hummus is usually relatively cheap, it is far more cost effective to make your own in larger quantities, depending on the recipe you usually only need chickpeas, tahini and  lemon. 

  • Couscous: Couscous can be great in salad or as its own side dish, it is cheap to buy and is a convenient option since it is so easy to prepare. It is a good source of lean protein, dietary fibre and B vitamins. 

  • Tofu: Tofu has an odd reputation for being expensive, quite probably among people who have never bought it. Tofu has been a Chinese staple for thousands of years, it is now widely available in supermarkets and is far cheaper than comparable animal products, averaging less than $2 per pound. It is filling and is high in both protein and calcium.

  • Tempeh: Tempeh is similar to tofu in price and use, but has a different texture and slightly different nutritional properties. The fermentation process and its retention of the whole bean give it a higher content of protein, dietary fibre and vitamins compared to tofu, as well as firmer texture and a stronger flavour

  • Seitan: Seitan is made with wheat gluten and is extremely high in protein, as well as being one of the cheapest sources of protein per dollar when made at home and is around the same price as low quality beef in stores. It has a steaky texture and is very filling.

  • Frozen fruit/vegetables: Large bags of mixed frozen vegetables can be bought extremely cheaply almost anywhere. Despite popular opinion to the contrary, frozen vegetables are almost as healthy as fresh produce since they are frozen while fresh and don’t endure the loss of nutrients associated with long travel and extended shelf time. Frozen fruit like mixed berries can be a cheap way to prepare smoothies or dessert.

  • Canned fruit/vegetables: Having a few cans of fruit or vegetables around is always a good idea, things like canned peas or corn can be a side on their own, canned peaches or orange pieces are an instant dessert and canned tomatoes can be used to make sauces. 

  • Bananas: Bananas are one of the cheapest fruits available, especially when bought in bulk and deserve a mention based on their nutritional value and their versatility. They can be used in desserts, as a healthy snack and can be used to make cheap vegan ice cream.

  • Citrus Fruits: Citrus fruits like lemon, orange and limes are cheap to buy in bunches, especially when in season and can be eaten as a healthy snack or used as a cheap way to add flavour to existing dishes. 

  • Vegetable stock: Vegetable stock is good to have around for a variety of purposes; it will add flavour to any dish from gravies to soups and roast dinners. It is extremely cheap and relatively healthy if you go for a low sodium option.

  • Olives: Olives are a healthy source of fat, they are thought to have anti-inflammatory properties and contribute to good health health, as well as being good sources of iron. They can be bought in large jars very cheaply and can be a healthy snack. 

  • Olive Oil: Thought to be the healthiest oil to cook with, it is heart healthy and can be used to add flavour to a variety of dishes like pastas and salad.

  • Spinach: Spinach is often called a super-food in terms of nutritional content, it is is high in niacin and zinc, as well as protein, fiber, calcium, iron and a multitude of vitamins. You can also buy large bags of pre-prepared spinach very cheaply.

  • Kale: Kale has a different flavour and texture to spinach, but has similar uses. It is a great source of dietary fibre and is packed with nutrients, vitamins, folate and magnesium. Even a 500g bag should only set you back around $2.50. 

  • Bread: Many new vegans assume bread is off limits, but many breads are vegan. Even speciality loafs are very cheap considering the amount of meals they can contribute towards, and they can be a good source of carbohydrates and protein. 

  • Plant Milks: Plant milks have an undeserved reputation for being expensive, this is only in comparison to heavily subsidised dairy milks, though even then the price is comparable, in fact, some supermarket’s own brands are even cheaper. Plant milks are packed with calcium and are usually supplemented with vitamins B6 and B12.

  • Non-Dairy Spreads: Non-dairy spreads can be made form a variety of sources, from soy or olives to coconut oil. They tend to be comparable to dairy butter in terms of calcium, but without the unhealthy fats and cholesterol. They are usually priced similarly or cheaper than their dairy counterparts.

  • Peppers: Peppers tend to be very cheap to pick up in large bags, particularly bell peppers. They can be stretched over several meals, and can add flavour and texture to curries, stir fries and salads.

  • Nutritional Yeast: Seen as something of a speciality health food, nutritional yeast is actually very cheap, lasts a long time and is one of the best sources of vitamin B12. It has a nutty, cheesy taste, so you can use it in place of anything you’d usually sprinkle cheese on. It is also great in soups and when used to make “cheesy”, creamy sauces. 

  • Flax seeds: Each tablespoon of ground flax seed contains about 1.8 grams of  omega-3s. It is included in this list as they make a great egg substitute in baking, can be sprinkled on cereal, yogurt or oatmeal. It is cheap to buy, and even a small packet lasts a long time.
  • Dark chocolate: Dark chocolate is not only far healthier than milk chocolate, it is usually cheaper to buy in the same quantities and is far more filling. It is versatile for use in baking and desserts and is a healthy snack in small quantities.

  • Selected Produce: Fresh vegetables are not always expensive. Seasonal vegetables are usually cheap in most supermarkets, but some vegetables like carrots, turnips, onions, cabbage and cauliflower are inexpensive all year round, and can often be bought on offer or as “irregular” (but still perfectly edible) for even less.
  • Herbs and Spices: Having a range of spices on hand is always a good idea; things like cumin and garlic can add depth and flavour to simple meals and they last a very long time. Investing in a good spice rack and some curry powder will save you money in the long term.

52 of the Healthiest Superfoods 

  1. Eggs Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.
  2. Tomato sauce It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.
  3. Dried plums (prunes) They’re packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.
  4. Walnuts Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.
  5. Brussels sprouts They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.
  6. Acai juice A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, say Texas A&M University researchers.
  7. Apples They contain quercetin, an antioxidant that may reduce your risk of lung cancer.
  8. Bok choy This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.
  9. Steel-cut oats Because they’re less processed than traditional oats, they’re digested more slowly—keeping you full all morning long.
  10. Salmon You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.
  11. Avocados Their healthy fat keeps you satisfied and helps you absorb other nutrients. For a new twist, brush a halved avocado (pit removed) with olive oil and grill 1 minute. Serve with red onion, sliced grapefruit and balsamic vinegar.
  12. Spinach A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.
  13. Canned pumpkin It’s filled with natural cancer fighters alpha- and beta-carotene.
  14. Cauliflower White foods can be good for you! This one is packed with cancer-fighting glucosinolates.
  15. Scallops A 3-oz serving has 14 grams of protein but just 75 calories.
  16. Collard greens They’re exploding with nutrients like vitamin A, zeaxanthin and lutein, which keep your eyes healthy.
  17. Olives They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!
  18. Brown rice It’s a top source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).
  19. Oysters These keep your immune system strong. A 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.
  20. Edamame One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.
  21. Strawberries They’re loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.
  22. Lentils A great source of meat-free protein, a half-cup of cooked lentils also gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects.
  23. Bran flakes Their whole grains keep your heart in tip-top shape by reducing inflammation and melting away belly fat.
  24. Kiwifruit (kiwi) Italian researchers found that it reduces asthma-related wheezing, thanks to its high vitamin C content (one kiwi has 110% of your daily requirement).
  25. Black beans They’re loaded with protein, fiber, and flavonoids—antioxidants that help your arteries stay relaxed and pliable.
  26. Sunflower seeds A quarter-cup delivers half your day’s vitamin E, which keeps your heart healthy and fights infection.
  27. Sardines 3 oz provide more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.
  28. Asparagus A half-cup supplies 50% of your daily bone-building vitamin K and a third of your day’s folate, it’s a natural diuretic so it banishes bloating, too.
  29. Bananas They’re loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down).
  30. Broccoli sprouts They have 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.
  31. Fat-free milk With a third of the calcium and half the vitamin D you need in a day, plus 8 grams u of muscle-building protein, it’s the ultimate energy drink.
  32. Baked potatoes Each one packs a megadose of blood-pressure–lowering potassium—even more than a banana.
  33. Sweet potatoes Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system.
  34. Flaxseed Not only is flaxseed loaded with plant omega-3s, it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal or oatmeal.
  35. Greek yogurt It has twice the protein of regular yogurt.
  36. Dried tart cherries Researchers at Michigan State University found their potent anthocyanins help control blood sugar, reduce insulin and lower cholesterol.
  37. Wheat germ A quarter-cup gives you more than 40% of your daily vitamin E and immune-boosting selenium.
  38. Whole-wheat english muffins You get 4 ½ grams of fiber for only 134 calories.
  39. Tea, green and black tea prevent hardening of the arteries, according to researchers at the University of Scranton.
  40. Peanut butter This smart spread has arginine, an amino acid that helps keep blood vessels healthy.
  41. Blackberries The king of the berry family boasts more antioxidants than strawberries, cranberries or blueberries.
  42. Mustard greens These “greens” (actually a cruciferous veggie) are a top source of vitamin K. For a tasty pesto, chop them in a food processor with garlic, walnuts, Parmesan and olive oil.
  43. Grapes They’re a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits of red wine.
  44. Soy milk A good source of vegetable protein, calcium-enriched soy milk has as much calcium and vitamin D as cow’s milk.
  45. Brazil nuts They have more selenium than any other food. One nut delivers your entire day’s worth!
  46. Canola oil A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.
  47. Blueberries They improve memory by protecting your brain from inflammation and boosting communication between brain cells.
  48. Oranges One orange supplies more than 100% of the vitamin C you need in a day. It’s also a good source of calcium and folate.
  49. Watercress With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer-fighting phytochemicals.
  50. Turkey breast It has 20 grams of satisfying protein but just 90 calories per 3-oz serving.
  51. Barley A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar.
  52. Shiitake mushrooms One serving (about ¼ lb) provides as much vitamin D as you’d get from a glass of milk.
Meal Plan 4/6/17

Black Coffee, no cream or sugar ✔
Smoothie (banana, yogurt, cinnamon, spinach, almond milk) ✔

Avocado ✔
Oatmeal with blueberries ✔

Morning Snack:
Pizza flavor blasted goldfish

Sweet baby peppers
Petite cut carrots with ranch
Fresh papaya

PM Snack (after gym):
Fresh banana

Tuna with 1 tbsp Mayonnaise

This is slightly over 1500 calories (more like 1550, whoop dee doo) but you can see how much I’ll be eating through the day and that its not a bad haul! I’m still struggling to find a protein/calories balance because I don’t like meat that much and I can’t stand nut butters. The avocado and oats are good sources of protein, but they are calorie dense and high fat. Both of those things are okay, but I can’t eat them for every meal lol!

As a side note: I usually like to eat something filling but watery with my lunch, like an apple or a cucumber. This not only helps keep you hydrated, but it helps prevent over eating because you feel full quickly from a very lean food! Just make sure you have more snacks handy for later because these foods also speed up your metabolism. I was so hangry around 4:30 yesterday lol!

things you should have at your first apartment.

Keep in mind, my advice is to get most of these things at the dollar store/second hand if you can because if it’s your first apartment you’re probably broke as shit and it’s way cheaper to replace even if it is not as “luxurious” or comforting as you would want. 

I’m sure that there are people who will look at my list and declare half of these unnecessary luxuries but everyone’s experience is different. these are the most useful items based on my experience. 

  • Dish soap - because clean dishes keep you healthy and you can’t use all purpose cleaner on dishes.

  • Laundry detergent- because if your clothes are clean and well taken care of, people think better of you. people thinking better of you= better job opportunities= more $. If push comes to shove you can wash them in the bathtub and hang them to dry. 

  • All-purpose cleaner- use this for everything. Yes, even your non-carpet floors. it’s a pain in the ass but it works.

  • Broom - gets the big stuff into a pile so you can get it off the floor, so you can work on getting anything sticky or greasy off the floor. Helps prevent pest infestations. They sometimes come with dustpans, otherwise, just use an old piece of paper like a flyer or something. They are also good for getting the big messy looking stuff off carpets, just sweep the mess towards a non-carpeted area in order to sweep it up.

  • Wash cloths / rags -these are great for everything from dusting to washing your ass and mopping the floor. Literally, any cleaning job just grab one of these.  Dollar stores usually have them in 5-10 packs for $1

  • at least one spoon and fork, a spatula and one all purpose kitchen knife

  • a cup/glass

  • ziplock baggies - can be off brand. you can store anything in these if you break it down in to small enough bits. great for freezing meals and meats for later

  • garbage bags or plastic grocery bags- personally I get so many plastic grocery bags for free that I don’t bother with garbage bags. take them out as soon as you can to prevent pests.

  • pot - you can’t bake in one but you can cook just about anything in one, also convenient for eating out of and mixing things in before cooking.

  • something to sleep on, whether a camping cot, a pile of blankets or a mattress.

  • a sheet - not only will it make your bed comfier to sleep on but it will A. keep a blanket pile in a more useful shape and B extend the life of a mattress

  • blanket - because it can get cold, especially if you don’t turn on the heaters in your house to save on the electricity bill

  • something to store your clean clothes and dirty clothes in - milk crates and cardboard boxes work well and are usually free/fairly cheap if you ask for them around the backside of stores.

  •  a towel

  • personal hygiene products - because if you smell good people like you more and so on.

  • Toilet paper-  alternately, if water is not a problem in your area, you can use your shower to rinse the waste off instead. 

  • Plunger - because you may never need it but lord help you if you do need one and you haven’t got one. Not only is the clean up disgusting but repair bills are expensive.

  • First-Aid kit - should include bandages of various sizes and types, antibiotic ointment, mild painkiller such as aspirin or  ibuprofen and anything you personally will need in an emergency such as prescribed medication.

  • Shower curtain -  protects floor from water damage which is expensive

  • Period products

  • Light bulbs- if your apartment does not come with pre-installed light fixtures, get a small lamp that you can move from room to room as needed. 

  • small tool kit for minor repairs.

  • Flashlight/candles - for power outages

  • batteries / matches - for the flashlight/candles

  • Emergency Survival kit - pack it yourself if you can’t afford a pre-packed one. 

  • Fire extinguisher- like the plunger better to have and not need then need and not have.

  • carbon monoxide alarm/ fire alarm - these are supposed to be standard in the US but definitely not something you want to mess with not having.

  • your favorite condiments and seasonings
  • eggs
  • milk/ milk alternative
  • bread
  • peanut-butter - if you aren’t allergic this is a good source of protein when you’re on the tight end of your monthly budget.
  • rice
  • pasta
  • tomato sauce
  • fresh/ frozen vegetables
  • lentils
  • fresh/frozen fruit
  • meats

Eating healthy is crucial to maintaining good health. So here are some of my suggested aliments you can add to your daily food intake. And remember to make small changes over a longer period of time. Hope it helps!


  • Yogurt

- You can make a healthy bowl or parfait by adding granola and berries, fruit, etc. Just watch the contents of the yogurt, make sure that it isn’t loaded with sugar.

  • Oatmeal

- When making oatmeal, throw some berries or banana slices on top for your fruit/vege serving. I’d recommend making it with milk for its protein content and it gives taste. If you prefer oatmeal with water, be sure to get your protein somewhere. Like egg, glass of milk or some nuts.

  • Protein Shake

- Milk, a banana, a little cocoa powder and a scoop of protein powder flavors can vary, but you can add peanut butter as well. Also, almond or soy milk for lactose intolerance or sensitivity.

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good for u 5 min study snacks

i know most of us have either started school alrdy or are getting ready to start, and i wanted to make a list of some of my favorite studying bites for reference :o)

  • frozen peas / edamame: mix a half a cup of both in a microwave-safe tupperware and microwave for 1-2 minutes and take it with u to the library–both are Very Good sources of protein which will keep u full, and edamame (soy beans) have natural umami in them (that savory taste of protein-rich foods like meats). 
  • hard-boiled eggs: boil a whole big lot on sunday and keep them in the fridge (fridge life ~7 days) and when ur about to head out cut 1 in half and season w/ whatever u want. salt, pepper, parmesan, sriracha, cayenne…etc. also keeps u full and v tasty 
  • cheapest fresh fruits & veggies (obviously): apples, bananas, oranges, cherry tomatoes, baby carrots, whatevers on sale at ur grocery store – the natural sugars / carbs will give u a nice bit of energy to keep u going
  • 2-ingredient trailmix: break up some dark chocolate (70% cocoa or more) and combine w/ ur choice of nuts (i like almonds and cashews). make 3-4 cups worth on sunday and keep them in an airtight container to scoop out from when ur about to study–cocoa stimulates production of endorphins which are ur brain’s happy chemicals while nuts keep u full
  • oatmeal: i like to make watery oatmeal in the morning and put it in a thermos to take with me, watery bc the oats will continue to soak up liquid while it sits in the container so when u actually eat it the consistency will be Perfect. u can also pack a banana w/ this to put on the oatmeal if u so desire – oats are a good source of fiber which also help keep u full
  • air-popped popcorn: get the kind that has zero flavor and then add ur own seasonings and fill a ziploc bag when ur going to head out – a nice source of whole grains and fiber and also very fun to eat (though it can get loud and annoying so remember to be courteous abt ur foods)
  • greek yogurt / nutella / granola: get those big containers of greek yogurt and plop a little in a small tupperware to-go. u can also add nutella or granola to plain greek yogurt for extra tastiness – lots of protein and the sugar and carbs from nutella/granola are quick source of energy.

(ok i probably forgot a whole bunch so ill add on when i think of more…also always have water with u! ur brain is 75% water. it needs water.)

[disclaimer that im not a nutritionist or medical professional in any capacity i am only a teenager on the internet and these are just my own favorite foods and nothing more – be aware and take care of ur own health needs etc!!] 

Some domestic Andriel headcanons: 

  • After the leave college, they buy this crumbly old farmhouse in the country, with a shit ton of land. In the middle of literal nowhere.
  • Everyone is like ???
  • And Andrew and Neil are just “why would we willingly live close to other humans?”
  • And Andrew also grumbles about living with Neil but no one takes him seriously. 
  • They wanted a small house but they couldn’t find one that was within three hours of an airport and had enough land for an exy court, so they ended up with this beast of a house. 
  • Neil tries to fix the roof and it is an unmitigated disaster, so Andrew takes over the diy (he’s pretty nimble) and Neil just stands around and passes him tools. 
  • Andrew moans about it but fixes most stuff himself cos he doesn’t want strangers at their house “fucking with his stuff” 
  • “Andrew it’s the drain pipe why are you possessive of the drain pipe” 
  • “You can’t just let people poke about in your pipes Neil.” 
  • Neil throws his hands in the air and goes to find Andrew a youtube tutorial about drains. 

Keep reading

Hello all! Up until about a month ago, I was eating entirely off of food stamp benefits, and between tuition and living and books/supplies, I know y’all are as broke as me. I’m vegan and being healthy was important to me, and I managed to make that work. However, these tips should be helpful to anyone hoping to make their diet a little healthier cheaply, vegan or not. Some of them will vary depending on where you live–sorry guys, I can only account for my own experiences in a small town in Ohio and Columbus. That all said, let’s get started!

1. Legumes are cheap cheap protein

Lentils are my go-to legume. In the country, I got them in cheap baggies at Walmart. In Columbus, I get them even cheaper in bulk bins at Lucky’s. They’re also a good source of lysine, which vegans often neglect to get! If those aren’t your style, cans of black beans are good in loads of recipes. I also add a can of chickpeas to a lot of low-protein meals or to make hummus. Buying legumes is a much cheaper source of protein than tofu or meat!

2. Potatoes are great filler

Potatoes are super cheap (I think everyone knows that) and are actually quite good for you, especially if you leave the skins on. They’re full of vitamin C, B-6, and potassium, and are a good source of fiber and have some protein! They’re also incredibly quick and easy to make. Baked potato? Don’t bother baking that shit. Just pierce it with a fork a few times and nuke it for ~5 minutes depending on the size of the potato, turning once. Quick side dish. Added benefit: no time spent peeling. 

3. Crock pots are your friend

Eating healthy takes time sometimes, and I get that. It’s tough to work an eight hour shift and come home and be expected to cook a healthy dinner. It’s easier to throw a frozen meal in the microwave (for that, Amy’s isn’t too bad!). I try to avoid this with crock pot cooking. I got the crock pot for $5 (literally) at Goodwill. Every Goodwill I’ve been in has had at least one, so I recommend checking there first. I prep the meal before my shift, throw it in the crock pot, leave it, and come back home to cooked dinner. It’s that simple. Bonus, all the food has been sitting in seasoning all day so it’s incredibly flavorful. 

4. Fresh is usually cheaper

I know this is contrary to what people usually hear, but in my experience fresh produce is much cheaper by the actual amount of money per ounce of food. It’s also much more nutritious and less disgusting than canned food, so if you don’t want to go fresh I recommend frozen. The only trouble with fresh food is it will go bad sooner and you have more food, so depending on your eating habits that’s something to consider. I like it better personally, and I was able to live off almost exclusively fresh produce on a food stamp budget for a single person.

5. Look out for deals on the fresh food!

At least where I live, Sundays and Mondays seem to be the days the food starts getting a bit off, and the supermarkets will often have deals to get rid of the food. For instance, today in a Giant Eagle (another kind of Midwest Kroger-type market) I got berries buy one, get one free. I was getting berries anyhow, and I ended up getting an extra pack free. That’s another day or two with breakfast smoothies! 

6. Your shop’s bakery? Also your friend

Always always always get your bread at the bakery, whether you’re at Walmart or Kroger or Lucky’s or some fancy ass market I’m not aware of. Vegans? The bread is basically all vegan. Everyone else? You have so many choices. At Giant Eagle I can get a cheap loaf of very healthy, grainy bread. At Kroger (with my card) I can get a loaf of good white bread for $1 ($1.99 without a card). No more nasty Wonderbread without any nutritional value. 

7. Steamable vegetables win

I know, I know. I said frozen isn’t as good. Buuut…Like I said, I don’t always want to cook when I get home from work. Steamable vegetables are cheaper than microwave meals and healthier. I just throw one in the microwave for a few minutes, throw it in a bowl, and season it. Ta da. Five minute dinner. Not a fancy dinner, but a healthy (if not balanced) one. These are also fantastic for side dishes if, unlike me, you have more than one thing for your meals. 

8. Minimize meat replacements

This is for all you vegetarians/vegans out there. I know the Gardein fake chicken strips are delicious. Believe me, I know. Save them for treats, though. Meat supplements have a terrible cost to protein ratio. In my opinion, they should only be bought when you know you’ll absolutely need the convenience above anything else. I usually treat myself to one faux-meat product a month. One. 

9. Don’t feel bad for messing up

When you’re poor, it’s easy to feel bad for every extra dollar you spend. You bought a Diet Coke at work. You bought some trail mix because the lunch you packed wasn’t enough. You just really fucking wanted some cookies. It’s okay! Don’t beat yourself up. Poor people are allowed to treat themselves too, and when you’re studying, sometimes it’s the little treats that really perk you up. 

I hope that helps someone somewhere. It’s easy to neglect your health when you’re living on so little every month (especially students who may not be used to living off so little), but our health gives us our energy and concentration and is so helpful for our schoolwork. You can have healthy food on most budgets, and a healthy body means a healthy brain!

As always, if you have any questions just shoot me an ask. 

Sneak peek into my ‘Get Healthy With Me’ guide! This list will be featured in the upcoming guide. Enjoy!

- Asparagus
- Broccoli
- Green Beans
- Sweet Potatoes
- Mushrooms
- Red + Green Pepper
- Onions
- Spinach
- Lettuce
- Cucumbers
- Carrots (baby sized + regular)
- Tofu (not technically a vegetable, I know, but it’s a vegetable product and a good source of protein)

- In season fruits
- Bananas
- Strawberries
- Blueberries
- Avocados
- Pineapple
- Mangoes
- Nectarines
- Plums
- Kiwi
- Grapes
- Tomatoes
- Lemon
- Apples
- Raspberries

Grains, Noodles, Bread & “Good Carbs”
- Oats
- Quinoa
- Sprouted Wheat Bread
- Wholemeal Pasta
- Brown/White/Black Rice
- Buckwheat

Nuts, Seeds, Fats
- Almonds
- Sunflower Seeds
- Cashews
- Flaxseeds
- Peanuts
- Pumpkin Seeds
- Walnuts

- Beans
- Chickpeas
- Lentils

- Salsa
- Sriracha
- Hummus
- Tabasco Sauce

Good Protein Sources for a Psmf Diet or Protein Sparing Modified Fast.  The psmf diet is a ketosis way of eating designed to invoke rapid weight loss with minimal exercise.  

orangejuiceandopium  asked:

Please tell me of these mystical yogurt pancakes!


since I was a kid, my mom’s been adding yogurt into the pancake batter. It makes the pancakes SUPER fluffy and soft!! it also keeps them from getting too dry or anything

I’ve never actually tried to make yummy yogurt pancakes myself, so I’m not an expert, but my mom says there’s not much to it! I texted her and she says:

Just add 2 heaping tablespoons of vanilla flavored Greek* yogurt to a standard pancake recipe. It often requires some extra milk because the yogurt makes the batter quite thick. The thickness of the batter is an eyeball thing. Personally, I like a thin batter but that’s not everyone’s cup of tea

*you don’t have to use Greek yogurt, but my mom’s on a ~healthy kick and likes to make sure her pancakes are also a good source of protein. But she’s been making me these pancakes since the 90s, since before Greek yogurt was A Big Thing in suburban grocery stores, so regular yogurt works just as well. You could probably try other flavors, too, for something interesting, but vanilla is a safe bet

And yeah, that’s about it! Just plop in some yogurt to your favorite box mix, add extra milk if it needs it, and prepare for soft pancakes!