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it's not that costly to eat well.
You can eat frozen vegetables - which, in some instances, are fresher than fresh, thanks to the freezing techniques used today. Watch for them on sale, and stock up, so they're always there.
Chicken - buy whole chickens on sale, and get them cut into quarters and freeze them in individual packages so that you always have the fixings for one meal. Or you can thaw out two and, say, baked two pieces and have one for sandwiches or just plain for another meal.
You need some carbohydrates, so brown rice is a great choice, and a little of that goes a long way.
You can get peanut butter on sale, and low- or no-sugar added preserves, if you like PBJ sandwiches.
Eggs - always a good sources of protein and, even though their prices have gone up, still a good deal.
Watch for things like pork chops on sale - you can trim the fat, and pan fry them with some sauteed onions and a bit of say sauce, and you've got a very nice meat course.
Garlic - it's just wonderful, and makes so many things better.
Onions - same as garlic.
Canned beans - we use canned black beans jazzed up with raw onions, chopped cucumber, carrots, tossed with brown rice and olive oil and red wine vinegar.
Red wine vinegar, olive oil, and some balsamic vinegar - they all contribute so nicely to so many dishes. Toss a simple salad with some olive oil and balsamic, and you've got something nice.
Consider spices - pick out what you like and make sure your foods are properly (and exquisitely) seasoned.
Potatoes - you can make a great dinner out of a baked potato, scooping out the cooked potato meat, mashed with sauteed onions, some tuna, maybe, or whatever you've got on hand in terms of protein, and a bit of cheese on top, run under the broiler, or just nuked 'til the cheese melts.
Those are just the basics I can think of. The old rule about drinking water, staying hydrated, is really important. And diet sodas, if you're a soda drinker. They're so expensive now, though.
Food prices suck, but, with planning, you can work your way around them. Just avoid the processed stuff. That's how people get fat. The simpler, the better, and it's cheaper in the long run.
Don't be sick, and don't leave yourself open for the surgery - it is not a solution. I know people who've had the surgery, and they gained their weight back, which I didn't think was possible, but I was wrong.
Good luck.........................
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