get some rice and some meat, preferably chicken or turkey. make sure to buy a solid product yet not too expensive.
be sure to have salt and pepper, obivously.
make the rice. making rice is easy there are tons of way to do it
cut the meat and smack it with a meat hammer. add salt and pepper. put some oil (i reccomend plant oil, sunflowers for example) and put a little of it in the pan. let it heaten up and once its hot put the meat in. cook thoroughly left and right. serve with rice.
additionally you can add some water for a sauce. you can also add flur and other taste enhancing thigns like curry or some grained weeds and spices for the sauce. the whole procedure is faster than it sounds and not unhealthy (depends on the meat and oil you buy) and not that expensive.
generally speaking:
refrain from buying steak and the likes, those are expensive. buy vegetables only fresh and not too often - they are healthy but expensive so be sure to not buy more than you need. rice and noodles are a thing you should always have. go to a discount store and buy those in large quantities as they usually dont expire. if you have a freezer or a small freezer in your fridge buy minced meat and pre-made spaghetti sauce. i reccomend 500grams of meat and 1kilogram to one and a half kilogram of pre-made sauce. buy different types of sauce that seem good for you.
now cook the meat with some salt and pepper and then pour the sauce over the meat. bue sure to use a larg pot or something. heat everything up and then put it in the fridge or freezer, preferably in small doses or tupperware, something that is sealed. every time you cant afford anything since live in europe is expensive (and i know i live in one of the most expensive cities on the damn continent) you can always eat noodles with sauce. once premade its easy, cook noodles, add sauce (preferably not frozen of course) and done. easy, good and cheap.
other tactics include using bread. bread is great. eat it with margarine. add some noname nutella clone. the margarine enhances the sweetness of the nutella so you need less nutella than usually and margarine is much cheaper.
dont forget your vegetables and fruits, as said, never buy more than you need. refrain from eating before you go to bed and eat before you go to work.^^
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