Nutrition & Dieting/Hello


Hi, my name is Xiao and I have a dieting question. My mother won't let me use the stove because I have a learning disability so I can't cook meat or other foods which would have otherwise saved me a lot of money and allowed me to enjoy many benefits.

I want to know if this is a good diet for me:

- 1/2 pound of hummus
- 1 bowl of brown rice
- 1 bowl of mixed vegetables from wal mart (peas / green beans / corn / carrots)
- 2 eggs
- 1 glass of soy milk

Is this a healthy and nutritious diet? I am living on a budget and want to eat as healthy as possible while spending as little as possible. I live with my parents in a middle class neighbourhood but they don't give me any money for food and food is expensive here.

My main concern is protein - I always have difficulty getting the 50 grams necessary unless I am going to a family or church barbecue

The only meat I think I can eat is fish and eggs

Thanks for your help!!!

Hi Xiao.
Please excuse the late response. I have been dealing with some personal issues that take up most of my time.

In regards to your diet though it really lacks protein. Ideally you need .75-1 gram per pound of body weight.

Eggs are a great protein source and in fact one of the best naturally occurring sources. The average egg is about 6 grams or protein. If you can do 3 for breakfast that would be great.

Here are some other protein sources
-Greek yogurt
-deli turkey, chicken, roast beef
-Roasted chicken

You can buy those roasted chickens at most grocery stores and that can last you 2-3 days worth of protein. They usually average $5-8 per chicken. I think they're the cheapest at Wal Mart. You can get the chicken, 2 dozen eggs, and a Greek yogurt for about $15.00-20.00. That should get you through the week.

Use these averages too
A chicken breast the size of a deck of cards is about 20 grams protein
The same size piece of beef is about 30 (you can even buy ground beef, and its cheaper)
A cup of Greek yogurt is 20 grams
And a large egg is 6-8

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Tim Santoro


I can answer questions regarding the following. Confusion about basic nutrition, explain how to improve diet, when and how to eat better, eating for weight loss, eating for health, eating for fitness. I will answer questions about nutritional and workout supplements. I will not endorse any fad diets, however I can explain the draw backs to them and explain why they are the wrong way to go. I will not give advice relating to medications and/or their interactions with food and supplements.


I have earned certifications in Fitness Training and Fitness Nutrition from ISSA. I also self taught and stay current on the fitness industry. I lost 70 pounds training my self.


SFN- Specialist in Fitness Nutrition from ISSA CFT-n Certified Fitness Trainer from ISSA

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