Build Muscle 50 Dollar Budget Includes Grocery Lists

Posted on

Goal – less than $100 per week

Grocery List for 7 days of meals:

  • 3.5lbs uncooked spaghetti – $4.57
  • 1.75lbs whole wheat bread – $3.60
  • 1.75lbs raw sirloin steak – $10.52
  • 1.75lbs uncooked, sliced bacon – $7.46
  • 3.5lbs raw chicken breast – $12.01
  • 3 dozen large Grade A eggs – $5.99
  • 0.5 gallon whole milk – $1.81
  • 5lbs red delicious apples – $6.93
  • 3.5lbs fresh strawberries – $8.17
  • 3.5lbs romaine lettuce – $5.40
  • 3.5lbs field grown tomatoes – $5.49
  • 3.5lbs uncooked broccoli – $6.04
  • 3.5lbs uncooked sweet peppers (e.g. red, green, yellow) – $8.64
  • 1lb ground coffee – $5.35
  • 3.5lbs tomato sauce – $7.00

Total Cost – $98.96

$100 Budget

3000 Calorie Sample Meal Plan

  • 07:00 – Wake Up
  • 07:30 – 1 to 2 cups of coffee (~2.5 ounces of coffee grounds), 1 serving multivitamin, 5g creatine monohydrate, 2-3g EPA/DHA from fish oil.
  • 08:00 – Meal #1 – 5 whole large eggs, 3 ounces of uncooked, sliced bacon, 8 ounces of uncooked sweet peppers, 8 ounces of fresh strawberries. Nutrition – 836 calories, 47g protein, 30g carbs, 59g fat, 8g fiber, 206mg calcium
  • 12:00 – Meal #2 – 9 ounces of whole milk, 4 ounces raw chicken breast, 4 ounces uncooked spaghetti, 4 ounces of tomato sauce. Nutrition – 754 calories, 51g protein, 104g carbs, 14g fat, 5g fiber, 359mg calcium
  • 16:00 – Meal #3 – 4 ounces of whole wheat bread (~4 slices), 4 ounces of raw sirloin steak, 8 ounces of romaine lettuce, 8 ounces of field grown tomatoes. Nutrition – 580 calories, 42g protein, 66g carbs, 18g fat, 14g fiber, 307mg calcium
  • 18:00-19:30 – Workout of Choice
  • 20:00 – Meal #4 – 4 ounces of uncooked spaghetti, 4 ounces of raw chicken breast, 4 ounces of tomato sauce, 8 ounces of broccoli, 3 cups sliced red delicious apples. Nutrition – 852 calories, 49g protein, 151g carbs, 6g fat, 19g fiber, 170mg calcium
  • 23:00 – Bed – 1 serving of ZMA
  • Nutrition for the Day – 3,022 calories, 189g Protein, 352g Carbs, 97g Fats, 47g Fiber, 1043mg calcium, 150% daily value of iron

Notes

The timings, food pairings, and supplementation schedules are not set in stone. I encourage you to adjust meal frequency and macronutrient composition based on your lifestyle, goals, and activity. This is merely a framework to save you time and increase your chances of success.

The information above is not meant to replace the information provided by your general practitioner or specialist. Before self-diagnosing food allergies and intolerances, I highly encourage you to consult with your health care provider.

I highly encourage resistance training as a way to both improve your general health and physique.

Prev4 of 4Next

Leave a Reply

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