Rice, beans, and lentils have been the staple diet of literally most (if not all) of humanity through all of civilization. If it's hard/expensive for you to find/cook it, then, while I empathize with your situation, that's just the fault of capitalism.

They don't need to read anything. They need to stop lying to themselves and just think a little. Literally just price it out in the grocery store they visit once and look up some recipes and basic food substitutes.

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