Build Muscle 50 Dollar Budget Includes Grocery Lists

Posted on

Budgets and Meal Plans

This section provides a grocery list and a 3000 calorie sample meal plan for three different weekly grocery budgets – $50, $75, and $100 per week. The 3000 calorie meal plans below are designed around a 180lb male aiming to eat at least 1 gram of protein per pound of bodyweight, 0.5 grams of fat per pound of bodyweight, and roughly 2 grams of carbohydrates per pound of bodyweight.

Goal – less than $50 per week

Grocery List for 7 days of meals:

  • 2lbs of uncooked long grain white rice – $1.46
  • 2.2lbs of 100% ground beef (80% lean/20% fat) – $7.32
  • 3.5lbs raw chicken breast – $12.01
  • 3 dozen large grade A eggs – $5.99
  • 0.5 gallon whole milk – $1.81
  • 3lbs fresh bananas – $1.80
  • 4lbs uncooked white potatoes – $2.65
  • 2lbs romaine lettuce – $3.08
  • 1.5lbs uncooked black beans – $2.16
  • 0.5lb peanut butter – $1.30
  • 7 bags of frozen vegetables (e.g. broccoli, cauliflower, spinach, carrots, mixture) – $7.00
  • 1.5lbs uncooked oatmeal – $2.25

Total Cost – $49.56

3000 Calorie Sample Meal Plan

  • 07:00 – Wake Up
  • 07:30 – 1 serving multivitamin, 5g creatine monohydrate, 2-3g EPA/DHA from fish oil
  • 08:00 – Meal #1 – 5 whole large eggs and 3.5 ounces of dry-measured oatmeal. Nutrition – 720 calories, 44g protein, 70g carbs, 31g fat, 10g fiber, 210mg calcium
  • 12:00 – Meal #2 – 9.25 ounces raw measure potato, 4.75 ounces of romaine lettuce, 5 ounces of ground beef, 1.75 ounces dry measure black beans. Nutrition – 730 calories, 41g protein, 75g carbs, 29g fat, 17g fiber, 170mg calcium
  • 16:00 – Meal #3 –9 ounces of whole milk, 32 grams of peanut butter (~2 tablespoons), 7 ounces of banana (about 2 small bananas, 6 to 7 inches long). Nutrition – 535 calories, 18g protein, 66g carbs, 26g fat, 7g fiber, 390mg calcium
  • 18:00-19:30 – Workout of Choice
  • 20:00 – Meal #4 – 4.5 ounces dry-measured long grain white rice, 1.75 ounces dry measure black beans, 1 bag of frozen vegetables, 8 ounces raw-measure boneless chicken breast. Nutrition – 1,030 calories, 79g protein, 150g carbs, 8g fat, 18g fiber, 230mg calcium
  • 23:00 – Bed – 1 serving of ZMA
  • Nutrition for the Day – 3,015 calories, 182g Protein, 360g Carbs, 94g Fats, 50g Fiber, 1000mg calcium, 160% daily value of iron

Prev2 of 4Next

Leave a Reply

Your email address will not be published. Required fields are marked *