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: 🤍builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Build%20muscle%208%24%2Fday%20Nov%201%2F2020 DOWNLOAD YOUR BUDGET MEAL PLAN: 🤍builtwithscience.com/budgetmealplan Subscribe to my channel here: 🤍🤍youtube.com/jeremyethier/?sub_confirmation=1 Filmed by: Bruno Martin Del Campo MUSIC: 🤍soundcloud.com/iamryanlittle 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!
This man is a life saver. Hats off man for all your hardwork seriously!!! Build physique and also make savings, perfecto!!!
Ponzu lime\lemon sauce is great as well. I use it with Jasmine rice.
inflation really messed up this vid.
I'm not really building for muscle, just trying to burn fat. Currently eating 1500 Calories per day with two cheat days of 2800 Calories <Usually on the days I donate Plasma>. Trying to hit around 100g of Protein, but would you recommend more?
Like I said, not trying to gain muscle, but I am trying to avoid losing it while losing weight.
One of the best so far. I have a much better idea now on how to incorporate this into my busy day since I work in the office from 9-5. I dont have the time to cook as often.
these meals are so easy and require few ingredients. this is perfect for me!! thank you
gone are the days 3 eggs cost 0.42 dollars
This dude is such a G. Literally went above and beyond all my expectations for the vid!
Since prices on food recently changed, I recalculated protein per dollar for these foods myself. The full table is below (added a few other pricier proteins of my choice):
Beef jerky (oz) 8
Core Power Milk Shake (12 pack) 9
Shrimp (ALDI, oz) 11
Salmon (ALDI, oz) 15
Whey isolate 18
Sliced turkey (ALDI, oz) 19
Round steak (ALDI, lbs) 19
Ground beef (90%, Family pack or ALDI, lbs) 20
Ground turkey (94%, Family pack or ALDI, oz) 23
Tilapia (ALDI, oz) 26
Cottage Cheese (1%, Family pack, oz) 27
Canned tuna (ALDI, 1 can) 29
Pork loin (lbs) 31
Canned chicken (Family pack, 1 can) 31
Chicken breast (ALDI, lbs) 33
Whole milk 43
The key takeaways are: 1) eggs are no longer a cheap source of protein, though still essential and have to be bought; 2)chicken breasts vary widely in price depending on where exactly you buy them, and can range in price from second cheapest protein after milk to being as expensive as beef; and 3) quality whey protein powder isolate purchased according to advice you give in your other video is actually not at all cheap, being on par with beef and sliced turkey. But still worth it for the convenience if its liquid form.
Message from 2023, you mean for 14 a day 😭
You were very thorough with your explanations and breakdowns, good watch, I learned alot! Thank you :D
Sounds all great but if I buy 300g of chicken breast it's about 13 dollars, how is a meal suppost to be 2.48$ then??
How do the fuck u got the same price per protein of whey vs chicken? 1kg chicken breast $3 = 200g of protein, whey $6.8, u don't see the difference? lol Even if we include that chicken protein digestibility lower on 10% its much cheaper. In America chicken breast $4.35, same shit.
Just made the stir fry and its my first time cooking by myself and i kinda scuffed it but its alright. It’ll get better once i cook more
Maybe I’m tripping but how is 3 eggs veggies and brown rice 55grams of protein? Last I checked Eggs are 6-7 grams of protein each… totaling 18-21 grams of protein plus the protein of brown rice which is 1.5 Grams of protein per cup. Maybe I’m missing the math somewhere on this one..
Man this video is epic. But what if I can't have protein powder? What should I replace it with?
Thanks a lot for your Hard work and valuable Information
I need an update
A moment of silence for everybody this man helped