https://www.healthline.com/nutrition/cheap-protein-sources#section18
The reason for this is that I started thinking about how I eat, and the amount that it costs today. Apparently $1,600 total for going out and buying lunch. Did some research on foods and found this article that contains some good sources for protein.
https://www.myfooddata.com/articles/high-mineral-foods.php
This article for mineral dense foods.
https://diethics.com/what-is-the-function-of-minerals-in-the-human-body/
Should help understand the mineral portion more comprehensively.
This last link is probably best for a guide or resource in my opinion:
https://www.webmd.com/food-recipes/guide/vitamins-and-minerals-good-food-sources#1
I know that we like to be rich(at least I hope that is the case either in finance, health, or social), but it does not hurt to try to optimize it a little. This is mainly just to help out regardless of background. This started out as something to save money, health, and effective diet-targeting without much more effort to put in it to be bluntly honest.
You can actually make your own yogurt very cheaply. Then mix in seasonal fresh fruits and some almonds for texture and flavor. A little local honey drizzled on top is good too.
Many stores have a machine in the bulk foods section that will blend peanut butter on demand from roasted peanuts. You push the button and out it comes. Sold by weight. It tastes heavenly and is free from most if not all preservatives.
For eggs try to find someone local with backyard chickens. Factory farmed chickens are fed the cheapest of chicken feed and shot full of anti-biotics. They are crammed into tight quarters which stresses them out. The eggs suffer greatly in both taste and nutrition due to the bad conditions. Happy backyard chickens who eat insects, greens and table scraps will produce delicious eggs with a high nutrient density. You gotta try it for taste alone! Many people have never tried an egg with an orange yolk, they are so damn good.
Tuna always tastes better with mayo but most mayo, even original recipe or classic or whatever, is full of soybean oil. GMO soybean oil to boot. Fuck that. Check the labels. Don't be a soy boy, don't buy shit with soy in it. Not all GMOs are bad but GMO soy has been shown to mess with your guts. A little now and then is fine but if it's an ingredient in every other item in your kitchen then you are actually eating a lot of it. Over time it damages your guts and can inhibit nutrient absorption.
Black beans are delicious. Love the refried ones for burritos or breakfast tacos.
Bulk rolled oats, organic, are $1.25 at my store. Eat them every morning for a week and your gut will be very happy with you. I pour boiling water on mine and cover the bowl and let stand while I shower each morning. After my shower I have a nice hot bowl of oats. This change solved a lot of digestion issues I was having and cost basically nothing. Ever read ingredients on breakfast cereal? Corn, corn syrup, sugar, soy, no thanks! Throw any toppings on the oatmeal from the yogurt list above. Yum.
Ground turkey is very bland. You'll need to thoroughly cook it as you would ground beef since bacteria gets ground into the meat at the packing plant. I prefer to find meat on sale and freeze it so I have a variety. A foodsaver or similar vacuum sealing machine will stop freezer burn. You can also add marinade into the bag and when you thaw it you let it sit for a day and the flavor is amazing.
Hope this helps! Happy eating. Avoid soy. Eat like a pede. Soon we go crack Antifa and BLM skulls if they riot in November.
The second link, I think, said that 95% of soybeans in the US is GMO, but it was written in 2018.
I'll have to look up on how to make yogurt, and I do agree on the eggs part.
I remember a combination from a friend that Quinoa, Kidney beans, and Poached/Boiled Eggs with Lettuce leafs(was a replacement for egg roll covering[seaweed would be good substitute as well, but the Lettuce was just the cheapest alternative without much downsides]), and used an orange juice mixed wasabi(the mild one not the spicy for clarification[it has a name just forgot]) spread. He said it was a pain to learn at first, but paid off on the fact that he can snack 15-30 times a week under $15 while being healthy.
My Grandfather taught me how to skin and de-bone carp. Taking the mudstreak and smoking the carp for 4-6 hours in a horizontal rack with some rub mix is good. If wanting to eat the bones as well there is two options with the first being that taking the bones from the de-boning process can be grounded down and mixed with some flour and baked to make crackers(or a variant), and the second is to leave it in the fish while putting it in a low fire kiln until somewhat charcoal to burnt looking. If not wanting to get that ash flavor do pour some condiment of your liking(I got use to the burnt taste and even like it to be honest).