Vitamin D needs a separate solution.
This basket does not cover vitamin D through food alone under the minimal-sun assumption. A supplement or suitable fortified food would need to be added and costed separately.
ONE PERSON · HOME COOKING · POLAND
2,000 kcal.About 500 zła month.
A varied seven-day menu with at least 100 g of protein every day. Real catalogue prices, ordinary ingredients, and a complete calculation behind the numbers.
Prices recorded on 8 May 2026Auchan + Biedronka Express · not a current price quote
Average monthly budget486 zł
Includes seasonings and a 10% contingency
Daily average
1996 kcalDaily average
107 gProtein
229 gCarbohydrate
62 gFat
45 gFibre
747 gVegetables & fruit
Calculated average: 1,996 kcal. Carbohydrate excludes fibre; produce excludes potatoes and dry legumes.
02 / WHAT IT COSTS
About 500 zł for an average month.
Buy fresh food regularly and replenish staples when they run out. This budget spreads the cost of everything you eat over an average 30-day month.
Adjust the budget
Each person follows the same 2,000 kcal menu.
Monthly quantities and costs scale with people. Seasonings are 10 zł per person. Energy per person does not change.
What you need in an average month
Average quantities for 30 days. Buy fresh food regularly and top up staples as needed; there is no need to buy this all at once.
CategoryMonthly cost
03 / NUTRITION
More than calories and protein.
The rotation combines whole grains, legumes, dairy, seeds, vegetables and fruit, with two chicken meals, three small fish servings and four eggs per week.
| Nutrient | Daily estimate | Context |
|---|
Use iodized salt; eat the sardine bones.
The bones are included in the calcium calculation. Iodized salt is specified, but iodine intake has not been quantified reliably from these product data. More salt is not a solution.
Micronutrients use generic USDA and UK food analogues, not lab measurements of each product. Vitamin C and folate estimates are affected by cooking and storage. This is a costed example with good estimated coverage of the nutrients checked, not a complete validation of every vitamin and mineral.
Fibre averages about 45 g/day. Increase legumes gradually if your usual intake is much lower. Estimated saturated fat is about 16 g/day and salt stays below 5 g on every modeled day.
04 / HOW TO USE IT
A practical low-cost plan.
This is a constructed low-cost menu, not a proven global minimum. It keeps fruit, vegetables, dairy and fish while accepting repeated breakfasts and frequent legumes.
Sources & assumptions
Prices come from the supplied Glovo catalogues dated 8 May 2026: Auchan and Biedronka Express. The regular Biedronka file has only 35 unique products and is too incomplete for a fair comparison. No in-store discount has been assumed. Product names, prices and sources are preserved in the spreadsheet.
The calculation allows for fruit peels, vegetable trimming and chicken bones/skin. Chicken uses a 60% raw edible yield. One 125 g sardine tin provides 90 g drained fish. Oil uses an assumed density of 0.92 g/ml.
17 recipes · 30 ingredients
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Editable Excel · original English version