How To Build Muscle For $8/Day (HEALTHY MEAL PREP ON A BUDGET)

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There’s a common misconception out there that eating healthy (and tasty) on a budget is impossible. But that’s not true. You can, in fact, meal prep on a budget. I’m going to show you exactly how you can build an effective and healthy budget-friendly meal prep plan for just over $8.00/day ($8.39)–complete with budget meals recipes. So, the first thing we need to do to make our meal prep budget friendly is choose the right food sources. I've listed out what the most friendly protein, fats, and carbs options are in the video and you want to use those sources to design your meal prep on a budget.

So, knowing that, let’s put this into practice and dive into our budget meals recipes. The meal plan will consist of 4 main meals with at least 20g of protein within each meal in order to keep our muscle protein synthesis levels elevated throughout the day. The total equates to 2,700 calories and roughly 160g of protein.

Meal #1: Breakfast Smoothie ($1.70)

2 tbsp (30g) Peanut Butter: $0.16
2 cups (500mL) 2% Milk: $0.30
1 banana: $0.16
1/3 cup (30g) Oats: $0.08
1 scoop (35g) Whey Protein: $1.00

766 calories, 55g protein, 78g carbs, 29g fat

Meal #2: Egg Stir Fry ($1.51)

3 whole eggs: $0.42
½ cup (~100g) uncooked brown rice: $0.45
1 chicken stock cube: $0.06
½ (~45g) cup carrots: $0.12
½ (~45g) cup celery: $0.20
½ (~45g) cup cabbage: $0.14
3-4 tbsp soy sauce: $0.08
2 tsp garlic powder: $0.04

602 calories, 27g protein, 81g carbs, 18g fat

Meal #3 Fajita Bowl ($2.84)

½ cup (~100g) uncooked brown rice: $0.45
1 chicken stock cube: $0.06
4oz (~110g) raw diced chicken breast: $1.10
1 green pepper: $0.48
1 diced sweet onion: $0.28
1 cup (~230g) canned pinto beans: $0.30
¼ cup (~100g) salsa: $0.11
Seasoning: $0.06

782 calories, 48g protein, 130g carbs, 8g fat

Meal #4 Ground Turkey Sweet Potato Dish ($2.34)

4.5 ounces (~125g) raw ground turkey (93/7): $0.76
10oz (280g) raw diced sweet potato: $0.73
1 cup (~150g) fresh green beans: $0.69
1 tbsp (15mL) olive oil: $0.06
Seasoning: $0.10

560 calories, 30g protein, 58g carbs, 24g fat

So now that we’ve gone through the budget-friendly meal prep plan, let’s go over some important information as to how to actually implement it. What I’d recommend is meal prepping the 3 meals but not the smoothie and instead just making that fresh as it takes just 5 minutes to do and will taste a lot better. I’d also recommend prepping these meals to be good for 3 days.

Next, let’s cover how to add some variety to it. Doing this is actually quite simple and can be done by just swapping out some of your protein, carb, or fat sources in your meal for an equivalent amount of another budget friendly food source instead (I have a chart of them in the video). In addition to this, experiment with different seasonings, sauces, and veggies for each dish as well.

Lastly, let’s cover how to tweak the calories and macros of this meal prep plan to better suit you while still being budget friendly. Basically, you want to prioritize aiming for around 1g of protein per lb of your bodyweight and a calorie intake of your bodyweight in lbs multiplied by around 15-17. Once you have these two targets set, you can simply increase or decrease the portions of the meals in this plan as needed.

Hopefully, you were able to see that eating healthy while at the same time keeping it tasty can indeed be done on a budget. And for a step-by-step program that puts this all together for you by showing you not only how to train to build muscle, but also shows you exactly what to eat, how much to eat, and then how to adjust this overtime so that you can build muscle as efficiently as possible just like several of our members have done with their Built With Science programs, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

DOWNLOAD YOUR BUDGET MEAL PLAN:

Subscribe to my channel here:

Filmed by: Bruno Martin Del Campo

TIMESTAMPS:

0:00 - Budget friendly food sources
2:00 - Budget friendly grocery stores
2:40 - Overview of meal plan
3:00 - Meal #1
3:33 - Meal #2
4:35 - Meal #3
5:33 - Meal #4
6:30 - How to meal prep
7:58 - Food swaps
8:42 - Customizing macros
9:50 - Download meal plan
10:10 - Watch me!
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***Note: In the video, the macros for the egg stir fry were accidentally duplicated from the smoothie macros. The correct macros for the egg stir fry are in the PDF and in the description box, which should be: 602 calories, 27g protein, 81g carbs, 18g fat

JeremyEthier
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The "budget friendly food sources" section was something I've never seen anyone do in that way.
I've watched a ton, a freakin' ton of videos like this, and not one person took the time to gather data like that and present it in such an easy to read/record format.

ANecessaryEnd
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can we have a moment to thank this dude for all his effort in every aspect of bodybuilding such as working out and nutrition's intake and every thing else, i really admire his work and i hope he stays well and keep teaching us from his knowledge; keep up the good work my man and thank you from all my heart.

kareemnour
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For those of you wanting to increase the protein count, adding Greek yogurt is a great addition to the morning smoothie. A $5 tub from Walmart can last around 2 weeks. That’s an extra .35 cents per day for around 13g of protein extra

josue
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This is actually one of the best videos I’ve seen on YouTube. Not only did you show me what I needed but you also showed me how you cooked it!

darkfuse
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When this man started tellin us how to cook it too I was bout to break down in tears

chrisb_beats
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The way he breaks things down visually is what got me.

charleskemp
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I know as a body builder type you might not have thought of this but this meal prep is really great for pregnant and nursing mothers as well. When you're pregnant and making milk you need high calcium and protein. I'm 6 months post partum and I am not trying to gain muscle mass at all but this meal prep will definitely help me with my nutritional goals and help me nourish my baby. Thank you 😍

AMomNow
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As an Asian who eats rice just about every meal, I can testify of the true power of the rice hack with the finger. That clip convinced me of his credibility. 😂

frederickyang
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Damn and we just get this for you’re incredible dude.

Eksxx
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I’m in awe that I watched ONE video that answered what 6 other videos in total couldn’t answer. This video leaves you with no questions and so much confidence ! Thank you so much for the time and effort you took to make this !

jennyt
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This could actually be the only meal prep video you ever need to watch. Appreciate the effort and love gone into this. Such a banger

MrRastaMesh
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If I could recommend a cheap meal planner for beginners, that would definitely be Next Level Diet. If only I'd used it earlier, I would have saved so much time and money.

liamhays
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he presents the information in such a digestiable way

alex
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The quality of this video and editing are insane

Eclihpse
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I have searched videos for years and I can't thank you enough for this! You hit every point and answered all of my questions- and for FREE! AND everything you prepped and cooked, I could literally eat every damn day n not get sick of it. I've struggled gaining weight all my life and I am much more confident that I can actually get something good going for myself here with just this video alone, thanks a lot! U have no idea how great this video is- gold👌

HoneyCream
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*At the end i laughed and got teary eyed from joy, thank you for helping me with my journey, meal prep has always been a struggle for me to figure out nutritionally. I’ve added everything to my grocery list*

CalmnessHeartsease
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WHAT DID WE DO TO DESERVE THIS HIGH QUALITY OF A VIDEO??

justinseth
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I like this dude he really cares about his audience

eddy.mmburu
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This guy and his videos are superb. You have so much credibility. You don’t dictate, you simply provide simple, researched and accurate information for everyone to take from them that they need to. Thank you so much. I enjoy sharing your videos to my husband and 19 year old sporty son (they think they know it all at that age!)

iabram