Bws-budget-muscle-building-meal-plan

budget muscle

building

meal plan

budget muscle building meal plan

1 DAY

MEAL 1

Breakfast Smoothie

Meal Cost $1.70

MEAL 2

Egg Stir Fry

Meal Cost $1.51

MEAL 3

Fajita Bowl

Meal Cost $2.84

MEAL 4

Ground Turkey Sweet Potato Dish

Meal Cost $2.34

Total Cost: $8.39

budget muscle building meal plan Calories

1 DAY 2710

Fat

79g

Carbs

347g

Fiber

44g

Protein

160g

budget muscle building meal plan (weekly shopping list) Building Muscle on a Budget

25 items 25 items

Fruits 7 Frozen Bananas

Vegetables 3 1/2 cups (315 grams) Carrot 3 1/2 cups (315 grams) Celery

Breakfast 7/8 cups (210 grams Peanut Butter

Seeds, Nuts & Spices 1 Black Pepper

7 Green Bell Pepper 3 1/2 cups (315 grams) Green Cabbage

Bread, Fish, Meat & Cheese 1.75 lbs (770 grams) Boneless, Skinless Chicken Breast ~2 lbs (~875 grams) 93% Lean, 7% Fat Ground Turkey

Condiments & Oils

3 1/2 Sweet Onion 7 cups (1.05 kilograms) Green Beans ~4 lbs (~1.75 kilograms) Sweet Potato

~1/2 cup (105 mL) Extra Virgin Olive Oil 1 1/3 cups (315 mL) Soy Sauce

1 Paprika 1 Garlic Powder 1 Salt

Boxed & Canned Cold 7 cups (1.61 kilograms) Canned Pinto Beans 7 cups (1.4 kilograms) Uncooked Brown Rice 1 3/4 cups (350 grams) Salsa

14 cups (3.5 L) 2% Milk 21 Eggs

Other

14 Chicken Stock Cubes

Baking 2 1/3 cups (210 grams) Oats

Jeremy Ethier · [email protected] Jeremy Ethier [email protected]

7 scoops (245 grams) Whey Protein Powder

Breakfast Smoothie

Breakfast Smoothie- Total Cost $1.70

meal cost

5 ingredients · 5 minutes · 1 serving

$1.70

budget muscle building meal plan

5 ingredients · 5 minutes · 1 serving

Directions

Ingredients

1.

Place all ingredients together in a blender, along with a handful of ice.

1/3 cup Oats (30 grams)

2.

Blend until smoothie. Adjust consistency by adding more ice to make it thicker or by adding water to make it thinner. Enjoy!

1 Frozen Banana (medium-sized) 2 cups 2% Milk (500 mL) 2 tbsps All Natural Peanut Butter (30 grams) 1 Whey Protein Powder (about 35 grams)

Nutrition

MEAL #1 SWAPS (Breakfast Smoothie): Below you’ll find easy food swaps that you can make to add some variety whenever you get bored of the original recipe. PROTEIN SOURCE: 1 scoop (35g) Whey Protein

FATS SOURCE: 2 tbsp (30g) Peanut Butter

• Switch up the flavour! (e.g. vanilla instead of chocolate) • Switch to a vegan protein powder

• 1.5 tbsp (20g) coconut oil • ½ medium avocado • ~3tbsp (30g) flax seed

CARBS SOURCE: 1/3 cup (30g) Oats • 3/4 oz (20g) granola • 1 banana • 2 dates

Note: Swap the dairy milk in the smoothie with 2 cups Soy milk for a dairy free alternative.

Jeremy Ethier [email protected] Jeremy Ethier · [email protected]

Amount per serving

Calories

766

Fiber

Fat

29g

Protein

Carbs

78g

8g 55g

Egg Stir Fry

Egg Stir Fry- Total Cost $1.51

meal cost

8 ingredients · 35 minutes · 1 serving

$1.51

budget muscle building meal plan

8 ingredients · 35 minutes · 1 serving

Directions

Ingredients

1.

Rinse the brown rice and place in a pot or a rice cooker with water. You can use the finger hack to cook the rice by lining up the water with the first line of your index finger.

1/2 cup Uncooked Brown Rice (about 100 grams)

2.

Toss in the chicken stock cube and let the rice cook. Once rice has finished cooking, mix it up and let it cool.

1 Chicken Stock Cube

3.

Meanwhile, heat a skillet over medium to medium high heat and add the eggs. Scramble until cooked through and set aside.

4.

In another skillet, heat over medium high heat and throw in the veggies to cook. Add garlic powder, salt, and pepper to taste. The veggies are cooked when they've slightly reduced in size and are softer.

5.

Next, add the rice to the veggie mixture and soy sauce. Mix together.

6.

Finally, take the skillet off the heat and add in the scrambled eggs. Taste the mixture and add any additional seasonings or sauces as desired or needed. Enjoy!

MEAL #2 SWAPS (Egg Stir Fry): Below you’ll find easy food swaps that you can make to add some variety whenever you get bored of the original recipe. PROTEIN + FATS SOURCE: 3 whole eggs

CARBS SOURCE: ½ cup (~100g) uncooked brown rice

• 4 ounces (~110g) raw ground turkey (93/7) • 4 ounces (~110g) raw ground beef (90/10) • 1 can (~110g) canned salmon

• ½ cup (~100g) uncooked quinoa • 3.5 ounces (~100g) uncooked pasta • 14 ounces (~400g) raw sweet potato

Jeremy Ethier [email protected] Jeremy Ethier · [email protected]

3 Egg 1/2 cup Carrot (diced; about 45 grams) 1/2 cup Celery (diced; about 45 grams) 1/2 cup Green Cabbage (diced; about 45 grams) 2 tsps Garlic Powder 3 tbsps Soy Sauce (to taste)

Nutrition

Amount per serving

Calories

602

Fiber

Fat

18g

Protein

Carbs

81g

7g 27g

Fajita Bowl

Fajita Bowl- Total Cost $2.84

meal cost

9 ingredients · 30 minutes · 1 serving

$2.84

budget muscle building meal plan

9 ingredients · 30 minutes · 1 serving

Directions

Ingredients

1.

Rinse the brown rice and place in a pot or a rice cooker with water. You can use the finger hack to cook the rice by lining up the water with the first line of your index finger.

1/2 cup Uncooked Brown Rice (about 100 grams)

2.

While the rice is cooking, heat a pan over medium to medium high heat and add the chicken, diced green pepper, and diced onion. Season with a pinch of salt and paprika.

1 Chicken Stock Cube

3.

After the ingredients have cooked down a bit, add in the pinto beans and mix together.

4.

Place cooked rice onto a plate and place the chicken mixture either beside or on top of the rice. Top with salsa for more flavor. Enjoy!

4 ozs Boneless, Skinless Chicken Breast (raw; about 110 grams) 1 Green Bell Pepper (diced) 1/2 Sweet Onion (diced) 1 cup Pinto Beans (canned; about 230 grams) 1/4 cup Salsa (about 50 grams) Paprika (to taste) Salt (to taste)

Nutrition Calories Fat Carbs

MEAL #3 SWAPS (Fajita Bowl): Below you’ll find easy food swaps that you can make to add some variety whenever you get bored of the original recipe. PROTEIN SOURCE: 4oz (~110g) raw diced chicken breast

CARB SOURCE: ½ cup (~100g) uncooked brown rice

• 7oz (~200g) raw egg whites • 1 can (~120g) tuna • 1 Tilapia fillet

• ½ cup (~100g) uncooked quinoa • 3.5 ounces (~100g) uncooked pasta • 14 ounces (~400g) raw sweet potato

Jeremy Ethier [email protected] Jeremy Ethier · [email protected]

Amount per serving

782 8g 130g

Fiber

19g

Protein

48g

Ground Turkey Sweet Potato Dish

meal

Ground Turkey Sweet Potato Dish- Total Cost $2.34 cost 8 ingredients · 30 minutes · 1 serving

$2.34

budget muscle building meal plan

9 ingredients · 30 minutes · 1 serving

Directions

Ingredients

1.

Preheat the oven to 400ºF (204ºC).

9 ozs Sweet Potato (chopped; about 250 grams)

2.

Place the chopped sweet potato on a sheet pan and drizzle olive oil over top. Mix together and season with salt and pepper to taste. Place in oven and roast for 30 minutes.

1 tbsp Extra Virgin Olive Oil (15 mL)

3.

While the sweet potatoes are cooking, heat a skillet over medium high heat and add the ground turkey. Season with salt, pepper, garlic powder, and paprika to taste, and then break up the ground turkey with a spoon. Cook until no longer pink and cooked through.

4.

In a pot or pan, steam the green beans by adding a bit of water, covering, and letting it steam until done to your liking. Top with any desired seasonings.

5.

Once everything is finished cooking, place it onto a plate and enjoy!

Notes

MEAL #4 SWAPS (Ground Turkey Sweet Potato Dish): Below you’ll find easy food swaps that you can make to add some variety whenever you get bored of the original recipe.

• 4.5 ounces (~125g) raw ground beef (90/10) • 1 can (~110g) canned salmon • 3 whole eggs

Salt (to taste) Black Pepper (to taste) Garlic Powder (to taste) Paprika (to taste) 1 cup Green Beans (about 150 grams)

Nutrition

Additional Seasonings Add cinnamon or ketchup to the sweet potatoes.

PROTEIN + FATS SOURCE: 4.5 ounces (~125g) raw ground turkey (93/7)

4 1/2 ozs 93% Lean, 7% Fat Ground Turkey (raw; about 125 grams)

CARB SOURCE: 10oz (~280g) raw diced sweet potato • 1/3 cup (~60g) uncooked quinoa • 2 ounces (~60g) uncooked pasta • 1/3 cup (~60g) uncooked brown rice

Jeremy Ethier [email protected] Jeremy Ethier · [email protected]

FATS SOURCE: 1 tbsp (15mL) olive oil • ½ medium avocado • 0.75 (~20g) peanuts • 1.5 tbsp (22g) peanut butter • 1 tbsp (13g) coconut oil

Amount per serving

Calories

560

Fiber

10g

Fat

24g

Protein

30g

Carbs

58g

How to Meal Prep

budget muscle building meal plan

If you want to meal prep this meal for a certain amount of days, simply multiply each of the ingredients by that number of days. Cook the meal as you normally would, and once it’s finished, weigh the finished food product(s). Divide the finished weight by the number of days you meal prepped for, and that’s the amount that you need to place in each container. I would recommend prepping every 3 days to maximize freshness of the meal and to minimize potential waste. Alternatively, you can prep for 1-2 weeks in advance and freeze some of the cooked meals, and thaw it the night before eating.

Jeremy Ethier · [email protected]

ADDITIONAL COMMENTS

budget muscle building meal plan

I HOPE THIS PDF IS USEFUL FOR YOU! I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show your support for my work and connecting with me on my social media platforms where I share more informative content on a regular basis:

instagram @JEREMYETHIER facebook

@JEREMYETHIERfit

website

BUILTWITHSCIENCE.COM

ENJOY!

Jeremy Ethier · [email protected]