Build Muscle 50 Dollar Budget Includes Grocery Lists

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Goal – less than $75 per week

Grocery List for 7 days of meals:

  • 3lbs uncooked spaghetti – $3.91
  • 3lbs whole wheat bread – $6.18
  • 3lbs USDA Choice steak round – $15.96
  • 2lbs raw chicken breast – $6.86
  • 2.25 dozen large Grade A eggs – $4.49
  • 0.5 gallon whole milk – $1.81
  • 3lbs red delicious apples – $4.16
  • 3lbs navel oranges – $3.65
  • 2lbs seedless grapes – $6.15
  • 3lbs romaine lettuce – $4.63
  • 2lbs field grown tomatoes – $3.14
  • 3lbs uncooked broccoli – $5.17
  • 7 bags of frozen vegetables (e.g. broccoli, cauliflower, spinach, carrots, mixture) – $7.00
  • 0.5lb butter – $1.06
  • 0.33lb peanut butter – $0.85

Total Cost – $75.00

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 – 4 whole large eggs, 4 ounces of bread (~4 slices), 32g butter (~2 tablespoons), 1 bag of frozen vegetables. Nutrition – 908 calories, 46g protein, 66g carbs, 49g fat, 20g fiber, 295mg calcium
  • 12:00 – Meal #2 – 5 ounces raw chicken breast, 7 ounces of romaine lettuce, 4.5 ounces of tomato, 3 ounces of whole wheat bread (~3 slices), 4.5oz of seedless grapes, 7 ounces of navel orange. Nutrition – 606 calories, 46g protein, 96g carbs, 8g fat, 16g fiber, 237mg calcium
  • 16:00 – Meal #3 – 9 ounces of whole milk, 7 ounces of red delicious apples, 1.5 tablespoons of peanut butter. Nutrition – 411 calories, 14g protein, 46g carbs, 20g fat, 5g fiber, 338mg calcium
  • 18:00-19:30 – Workout of Choice
  • 20:00 – Meal #4 – 7 ounces uncooked measure of USDA Choice steak round, 7 ounces dry measure of spaghetti, 7 ounces raw broccoli. Nutrition – 1,079 calories, 75g protein, 158g carbs, 16g fat, 142mg calcium
  • 23:00 – Bed – 1 serving of ZMA
  • Nutrition for the Day – 3,004 calories, 181g protein, 365g carbs, 93g fat, 42 fiber, 1012mg calcium, 140% daily value of iron

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