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 1 DAY

Calories 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 Vegetables Bread, Fish, Meat & Cheese

7 Frozen Bananas 3 1/2 cups (315 grams) Carrot 1.75 lbs (770 grams) Boneless,
Skinless Chicken Breast
3 1/2 cups (315 grams) Celery
Breakfast ~2 lbs (~875 grams) 93% Lean, 7%
7 Green Bell Pepper
Fat Ground Turkey
3 1/2 cups (315 grams) Green
7/8 cups (210 grams Peanut Butter
Cabbage
Condiments & Oils
3 1/2 Sweet Onion
Seeds, Nuts & Spices
7 cups (1.05 kilograms) Green Beans ~1/2 cup (105 mL) Extra Virgin Olive
Oil
1 Black Pepper ~4 lbs (~1.75 kilograms) Sweet Potato
1 1/3 cups (315 mL) Soy Sauce
1 Paprika
Boxed & Canned
1 Garlic Powder
Cold
1 Salt
7 cups (1.61 kilograms) Canned Pinto
Beans 14 cups (3.5 L) 2% Milk

7 cups (1.4 kilograms) Uncooked 21 Eggs

Brown Rice
1 3/4 cups (350 grams) Salsa Other
14 Chicken Stock Cubes
7 scoops (245 grams) Whey Protein
Powder
Baking

2 1/3 cups (210 grams) Oats

Jeremy Ethier · contact@builtwithscience.com

Jeremy Ethier
contact@builtwithscience.com
Breakfast Smoothie
Breakfast Smoothie- Total Cost $1.70
5 ingredients · 5 minutes · 1 serving
meal
cost $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 1 Frozen Banana (medium-sized)
adding water to make it thinner. Enjoy!
2 cups 2% Milk (500 mL)
2 tbsps All Natural Peanut Butter (30 grams)

1 Whey Protein Powder (about 35 grams)

Nutrition Amount per serving

Calories 766 Fiber 8g

Fat 29g Protein 55g

Carbs 78g

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: FATS SOURCE: CARBS SOURCE:
1 scoop (35g) Whey 2 tbsp (30g) Peanut 1/3 cup (30g) Oats
Protein Butter • 3/4 oz (20g) granola
• Switch up the flavour! • 1.5 tbsp (20g) coconut oil • 1 banana
(e.g. vanilla instead of • ½ medium avocado • 2 dates
chocolate) • ~3tbsp (30g) flax seed
• Switch to a vegan
protein powder
Note: Swap the dairy milk in the smoothie with 2 cups Soy milk for a dairy free alternative.

Jeremy Ethier
Jeremy Ethier · contact@builtwithscience.com
contact@builtwithscience.com
Egg Stir Fry
Egg Stir Fry- Total Cost $1.51
8 ingredients · 35 minutes · 1 serving
meal
cost $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 1/2 cup Uncooked Brown Rice (about 100
finger hack to cook the rice by lining up the water with the first line of your index finger. grams)
2. Toss in the chicken stock cube and let the rice cook. Once rice has finished cooking, mix 1 Chicken Stock Cube
it up and let it cool.
3 Egg
3. Meanwhile, heat a skillet over medium to medium high heat and add the eggs. Scramble
1/2 cup Carrot (diced; about 45 grams)
until cooked through and set aside.
1/2 cup Celery (diced; about 45 grams)
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 1/2 cup Green Cabbage (diced; about 45 grams)
reduced in size and are softer.
2 tsps Garlic Powder
5. Next, add the rice to the veggie mixture and soy sauce. Mix together.
3 tbsps Soy Sauce (to taste)
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!
Nutrition Amount per serving

Calories 602 Fiber 7g

Fat 18g Protein 27g

Carbs 81g

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: CARBS SOURCE:
3 whole eggs ½ cup (~100g) uncooked brown rice
• 4 ounces (~110g) raw ground turkey • ½ cup (~100g) uncooked quinoa
(93/7) • 3.5 ounces (~100g) uncooked pasta
• 4 ounces (~110g) raw ground beef • 14 ounces (~400g) raw sweet potato
(90/10)
• 1 can (~110g) canned salmon

Jeremy Ethier
Jeremy Ethier · contact@builtwithscience.com
contact@builtwithscience.com
Fajita Bowl
Fajita Bowl- Total Cost $2.84
9 ingredients · 30 minutes · 1 serving
meal
cost $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 1/2 cup Uncooked Brown Rice (about 100
finger hack to cook the rice by lining up the water with the first line of your index finger. grams)
2. While the rice is cooking, heat a pan over medium to medium high heat and add the 1 Chicken Stock Cube
chicken, diced green pepper, and diced onion. Season with a pinch of salt and paprika.
4 ozs Boneless, Skinless Chicken Breast (raw;
3. After the ingredients have cooked down a bit, add in the pinto beans and mix together. about 110 grams)

4. Place cooked rice onto a plate and place the chicken mixture either beside or on top of 1 Green Bell Pepper (diced)
the rice. Top with salsa for more flavor. Enjoy!
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 Amount per serving

Calories 782 Fiber 19g

Fat 8g Protein 48g

Carbs 130g

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: CARB SOURCE:
4oz (~110g) raw diced chicken breast ½ cup (~100g) uncooked brown rice
• 7oz (~200g) raw egg whites • ½ cup (~100g) uncooked quinoa
• 1 can (~120g) tuna • 3.5 ounces (~100g) uncooked pasta
• 1 Tilapia fillet • 14 ounces (~400g) raw sweet potato

Jeremy Ethier
Jeremy Ethier · contact@builtwithscience.com
contact@builtwithscience.com
Ground Turkey Sweet Potato Dish
Ground Turkey Sweet Potato Dish- Total Cost $2.34
8 ingredients · 30 minutes · 1 serving
cost
meal
$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 1 tbsp Extra Virgin Olive Oil (15 mL)
together and season with salt and pepper to taste. Place in oven and roast for 30
4 1/2 ozs 93% Lean, 7% Fat Ground Turkey
minutes.
(raw; about 125 grams)
3. While the sweet potatoes are cooking, heat a skillet over medium high heat and add the
Salt (to taste)
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. Black Pepper (to taste)

4. In a pot or pan, steam the green beans by adding a bit of water, covering, and letting it Garlic Powder (to taste)
steam until done to your liking. Top with any desired seasonings.
Paprika (to taste)
5. Once everything is finished cooking, place it onto a plate and enjoy!
1 cup Green Beans (about 150 grams)

Notes Nutrition Amount per serving

Additional Seasonings
Calories 560 Fiber 10g
Add cinnamon or ketchup to the sweet potatoes.
Fat 24g Protein 30g

Carbs 58g

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.
PROTEIN + FATS CARB SOURCE: FATS SOURCE:
SOURCE: 10oz (~280g) raw diced 1 tbsp (15mL) olive oil
4.5 ounces (~125g) raw sweet potato • ½ medium avocado
ground turkey (93/7) • 1/3 cup (~60g) • 0.75 (~20g) peanuts
• 4.5 ounces (~125g) raw uncooked quinoa • 1.5 tbsp (22g) peanut
ground beef (90/10) • 2 ounces (~60g) butter
• 1 can (~110g) uncooked pasta • 1 tbsp (13g) coconut oil
canned salmon • 1/3 cup (~60g) uncooked
• 3 whole eggs brown rice

Jeremy Ethier
Jeremy Ethier · contact@builtwithscience.com
contact@builtwithscience.com
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
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website BUILTWITHSCIENCE.COM

ENJOY!

Jeremy Ethier · contact@builtwithscience.com