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 · contact@builtwithscience.com
Jeremy Ethier
contact@builtwithscience.com
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
contact@builtwithscience.com
Jeremy Ethier · contact@builtwithscience.com
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
contact@builtwithscience.com
Jeremy Ethier · contact@builtwithscience.com
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
contact@builtwithscience.com
Jeremy Ethier · contact@builtwithscience.com
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
contact@builtwithscience.com
Jeremy Ethier · contact@builtwithscience.com
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 · contact@builtwithscience.com
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 · contact@builtwithscience.com