How to eat well while saving on food
There’s a belief that eating well costs money — and if you picture packs of chicken breast, salads and protein products, it does. But what you need isn’t a particular product; it’s protein and nutrients. You can get the same nutrition for much less.
What does 1 g of protein cost?
When choosing ingredients, looking at “how much per 1 g of protein” instead of “how much does it cost” changes your choices.
| Food | Rough price | Protein | Value |
|---|---|---|---|
| 10 eggs | about ₩3,500 | 63 g | Excellent |
| 1 block of tofu (300 g) | about ₩1,500 | 28 g | Excellent |
| 100 g chicken breast | about ₩2,500 | 31 g | Good |
| 1 can of tuna | about ₩2,000 | 24 g | Good |
| 1 L milk | about ₩3,000 | 32 g | Good |
| 100 g pork shoulder | about ₩1,800 | 20 g | Average |
| Convenience-store salad | about ₩5,000 | around 10 g | Poor |
| Diet lunch box | about ₩6,000 | 42 g | Average |
Cheap ingredients people overlook
- Eggs — boiled and refrigerated, they keep 3–4 days. Breakfast and snacks sorted in one go
- Tofu — you can eat it as it is. Tofu for stews is cheaper and lower in calories than tofu for frying
- Beans — lentils and chickpeas give you protein and fiber together
- Frozen vegetables — cheaper than fresh, last longer, and don’t lose much nutrition
- Seasonal vegetables — the same vegetable is often half price in season
- Pork shoulder and leg — half the price of pork belly, with more protein
Sample menus by daily budget
₩8,000 a day — about 1,700 kcal / 95 g protein
| Meal | What | Rough cost |
|---|---|---|
| Breakfast | 2 boiled eggs + a banana | about ₩1,400 |
| Lunch | Brown rice + tofu + kimchi and seasoned vegetables | about ₩3,000 |
| Dinner | 120 g pork shoulder + rice + vegetables | about ₩3,500 |
₩12,000 a day — about 1,900 kcal / 120 g protein
| Meal | What | Rough cost |
|---|---|---|
| Breakfast | 2 eggs + whole-wheat bread + milk | about ₩2,500 |
| Lunch | Work cafeteria or a Korean set meal | about ₩6,000 |
| Snack | Unsweetened soy milk | about ₩1,200 |
| Dinner | Chicken breast + brown rice + frozen vegetables | about ₩4,000 |
Where the money leaks
When you try to cut food costs, the items below make a bigger difference than your groceries.
| Item | Rough cost | Alternative |
|---|---|---|
| Delivery (with delivery fee) | ₩15,000+ per meal | Limit to 1–2 times a week |
| Café drinks | ₩5,000 a day = ₩150,000 a month | Coffee made at home |
| Convenience-store snacks | ₩3,000 a day = ₩90,000 a month | Prepare eggs and nuts ahead |
| Diet supplements | ₩30,000–₩50,000 a month | Mostly not necessary |
Adjusting just coffee and snacks makes a difference of nearly ₩200,000 a month — more than skimping on groceries.
What to look for when shopping
- Decide your protein sources first — eggs as a base, plus 1–2 others
- Choose vegetables that keep — cabbage, carrots, onions, frozen vegetables
- Buy carbohydrates in bulk — rice, oats, sweet potatoes
- Keep at least one thing you can eat without cooking — your backup for tired days
FAQ
Do I really need chicken breast?
No. Eggs, tofu, canned tuna and pork shoulder do the same job for less. Chicken breast’s only advantage is being low in fat — it isn’t essential.
Buying salad every day is too expensive
Convenience-store salads are low in protein for the price. Buying a cabbage and slicing it yourself, or using frozen vegetables, is far cheaper. If vegetables are a hassle, kimchi and seasoned vegetables work too.
Should I take supplements?
Usually not. Protein powder is a convenience for when it’s hard to get enough protein; if you can get it from food, that’s better.
Sources
Reading about it is one thing; applying it to your life is another.
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⚕️ This service provides general nutrition information and does not replace medical diagnosis or treatment. If you have a medical condition or take medication, please consult a professional.