Budget-Friendly Muscle Building Diet

Research and list protein, carb, fat, and vegetable sources that maximize nutrition per dollar. Consider eggs, milk, canned tuna, chicken breasts, lean ground turkey, whey protein, oats, bananas, rice, pinto beans, potatoes, olive oil, peanut butter, carrots, onions, cabbage, and romaine lettuce. Try to link new options to current options (habit stacking).

Research local grocery store prices and identify the most budget-friendly options like Walmart and Aldi. Plan to visit at least 3 grocery stores to compare prices.

Prepare and consume the oatmeal smoothie (1/3 cup oatmeal, 1 frozen banana, 2 cups 2% milk, 2 tbsp peanut butter, 1 scoop whey protein).

Prepare and consume the egg stir fry (3 eggs, 1/2 cup brown rice, 1/2 cup diced carrots, 1/2 cup diced celery, 1/2 cup diced cabbage, soy sauce, garlic powder).

Prepare and consume the fajita bowl (1/2 cup brown rice, 4 oz chicken breast, 1 green pepper, 1 sweet onion, 1 cup canned pinto beans, 1/2 cup salsa, paprika, salt).

Prepare and consume the ground turkey with sweet potato and green beans (4.5 oz ground turkey, 8 oz sweet potato, handful of green beans, 1 tbsp olive oil, seasoning).

Prepare enough of meals 2, 3, and 4 to last for 3 days. Store in airtight containers. Make smoothie fresh daily. Schedule prep time on Monday.

Experiment with swapping out protein, carb, and fat sources for equivalent budget-friendly alternatives. Try different seasonings, sauces, and veggies. Do this after doing prep.

Calculate your individual calorie and protein needs based on your body weight and activity level. Aim for 1 gram of protein per pound of body weight and calories = body weight in pounds * 15-17. Implementation intention: I will calculate my needs on Sunday.

Increase or decrease the portions of meals in the plan as needed to meet your individual calorie and macro targets. Monitor your weight and adjust serving sizes accordingly. Make adjustments after reviewing data from the prior week.