This is 1500g mix seeds and I consume 50g per day. It will last me for one month.

How to prepare:

Step 1: 500g flax seeds, 200g chia seeds, 250g each of watermelon and sunflower seeds, 300g pumpkin seeds for a total of 1500g. You don't have to use these exact proportions. But this is what I have found the best ratio taste, texture, cost and nutrient wise.

Step 2: Light roast them to remove any moisture. It improves shelf life.

Step 3: Grind them into a fine powder. It improves bioavailability and is very convenient. Just add a tablespoon to morning oats/muesli or in your milkshake or in curd/yoghurt etc.

Step 4: Store in a refrigerator to keep the nutrient profile intact. Otherwise the seeds can lose their omega 3s if kept in a hot and humid environment.

Macros per serve:

11g Protein, 17g fats (out of which 3g is saturated fat, 5g omega 3 ALA, 7g Omega 6), 16g carbs = 260 cals alongwith 8g fibre as well. So net carbs are 8g only.

Decent amount of protein and a lot of healthy fats for cheap. What more can you ask for!!

Important Minerals with their RDA%

1. Calcium 100mg 10%

2. Iron 3.5mg 43%

3. Magnesium 215mg 54%

4. Phosphorus 608 mg 87%

5. Potassium 520 mg 16%

6. Zinc 4.5 mg 42%

Important Vitamins with their RDA%

1. B1 60%

2. B3 25%

3. B6 25%

4. Folate 15%

5. Vitamin E 32%

Cost

Sunflower seed is easily available for 400 rs per kg. I used 250g so 100 rs.

Pumpkin seed is easily available for 600 rs per kg. I used 300g so roughly 200 rs.

Watermelon seeds are expensive but still cost under 1000 rs. I used 250g so roughly 250 rs.

Chia seeds are available for 250 rs per kg. I used 200g so 50 rs.

Flax seeds are the cheapest and are available for 200 rs per kg. I used 500g so 100 rs.

Total cost per month comes out to be 700 rs per month. Divide that by 30 and the cost comes out to be roughly 23 rs per day.

Also this is the cost when I did not purchase these items in bulk. I purchased small packets from quick commerce. If you go out in the wholesale market and buy in bulk, you can get them for much cheaper and can bring the per day cost down to under 20 rs per day.

Translation:

Took 10 lakh rs loan, then put 9 lakh rs in fix deposit, then got 8 lakh rs loan on my fix deposit, used those 8 lakh rs to break my 9 lakh rs fix deposit. Now I have 17 lakh rs cash.

Source unknown: do not try this.....

At first I thought it was sarcasm but nope 🥀

Edit - Ppl downvoting it is crazy 🤣

This is their latest video https://youtu.be/hPFX2IXxuN0

This is something that I've been talking over and over again. And I recently made a post about how amazing soya chunks are. They not only provide high quality protein but also a lot of essential micronutrients like calcium, magnesium, zinc, iron vitamin b, vitamin k etc and that too for just 150 rs per kg.

You can't get such high quality food for this price on this planet.

Here's the link to my original post https://www.reddit.com/r/Fitness_India/s/kBQMwUYs2L

Copypasting the content of that post here as well:

When it comes to soya chunks, everyone knows that they have a lot of protein, but that's not the only thing they are good at. Soya chunks contain many essential vitamins and minerals in very good amount as well.

#100g of dry soya chunks give you the following micronutrients:

1. Roughly 25% RDA of Calcium

2. Roughly 50% RDA of Iron

3. Roughly 70% RDA of Magnesium

4. Almost 100% RDA of Phosphorus

5. Roughly 30% RDA of Potassium

6. Roughly 40% RDA of Zinc

7. Roughly 50% RDA Vitamin B1, 15% RDA of B2, 10% B3, 20% B6 and roughly 90% of folate (B9)

8. Roughly 60% RDA of Vitamin K

And all of that for a cost of just 15 rs and for 375 calories alongwith 50+ grams of protein and 10+ grams of fibre as well.

Magnesium and Zinc are 2 minerals that a lot of people use supplements for. Those supplements can be really expensive. on the other hand these minerals are available in abundance in just 15 rs of soya chunks.

A lot of people especially women are deficient in iron. Soya chunks are the easiest and cheapest food to battle that as well.

Add in some nuts, seeds, lentils, legumes and green leafy vegetables and you'll easily cover more than 100% of your rda of magnesium, zinc and iron.

Potassium is another mineral that a lot of people struggle to get enough of. Bananas, potatoes and soya chunks can easily cover 100% rda of potassium.

Soya chunks offer so much for such a low price that they actually are the biggest CHEAT CODE for your fitness goals.

• Protein ✅

• Fibre check ✅

• Essential amino acids ✅

• Bone health from calcium ✅

• Muscle recovery from magnesium and zinc ✅

• Different forms of Vitamin B ✅

• Heart health from Vitamin K ✅

• Iron ✅

• Potassium ✅

There is no other food on this planet that comes even close to giving you so many benefits for such a low cost.

There is no reason to not include atleast 50g of soya chunks daily in your diet. And tbh everyone can easily eat 100g of soya chunks daily.

However, a big caveat is that a lot of people don't find them tasty or have trouble consuming such huge quantities of it. Here are some easy to prepare recipes that I personally use:

#1. Air fried soya pops

Soak some soya chunks in water overnight or boil for 5-10 minutes, squeeze the water out, mix some spices and herbs of your choice in some curd, marinate soya chunks in that curd for some time, let them soak all the flavour, add some more masala on top if you want, then aur fry at medium heat for 20 min.

They become crispy and crunchy and you can eat them as a snack with tea/coffee.

#2. Soya Chunks curry in gravy of your choice

Make gravy of your choice and add soya chunks just like you would have added paneer/chicken in that gravy. Just make sure that you have boiled the soya chunks beforehand and squeeze the water out.

One of my fav is this style and Afghani soya

#3. Soya Chaats/snacks

Soaked/boiled/air fried soya chunks, tomatoes, onion, masala of your choice. You can add paneer and/or sprouts also. Takes max 10 min to prepare.

If you have some more time, you can also try lemon garlic soya or soya chilli

#4. Soya tikki/kabab/cutlets

Watch this video for tikki style or this for kebab style or this video for cutlet style

You can eat them as it is or add in burgers or sandwiches.

#EDITS

Example diets that help achieve more than 100% rda of all micronutrients with adequate protein and in a budget

1. 110+/100+g protein in 2400/2100 calories veg diet - no eggs - no whey - no supplements - 200 rs per day

2. 150+g protein in 2500 calories eggitarian diet - no meat - no supplements - 300 rs per day