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

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...
DOWNLOAD YOUR BUDGET MEAL PLAN:
builtwithscience.com/budgetme...
Subscribe to my channel here:
kzbin.info...
Filmed by: Bruno Martin Del Campo
MUSIC: / 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!

[@JeremyEthier]

Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers! ***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

[@liluzivert4630]

KEGEL TIPS NOW

[@GodThanatosGaming]

8 dollars are 600 INR !!!!!And trust me it is not at all budget free for common man in India. No grudges or negativity, love your content but it is not just in budget or budget friendly🙏🏻🧑🏻☺

[@chemjblab]

I've been like how dfq could that have 55g of prot. haha thanx for correction :)

[@papachoudhary5482]

Thanks! Sir

[@spencerides1951]

Great video, inspiration for meal plans is super valuable for us.

[@ANecessaryEnd]

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.

[@kbrizy7490]

100.. this video is low key legendary. As soon as I saw it, was gonna start screenshotting all his charts.. nvm he provided in as a PDF. Nuts.

[@ANecessaryEnd]

@@kbrizy7490 I had the exact same reaction. Started taking pictures from my phone haha.

[@gundomioh]

@@ANecessaryEnd I think we all did 😂 it’s great

[@user-nj1zu2nf1x]

You really should be buying higher quality food. But it ain't gunna cost 8 per meal

[@chrisdubosse]

So reall !!

[@charleskemp3513]

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

[@ivotenotocensorship5247]

He did a fantastic job

[@jimbojimbo6873]

You gey bro

[@TDawggggg]

@@ivotenotocensorship5247 ooo

[@josue4591]

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

[@jadenvielma4508]

Hello can you send me the pdf please for some reason I can't download it

[@yahyakalkan2417]

bro dont eat yogurt that has been waiting in the fridge for 2 weeks.Maximum time limit should be around 3-4 days.

[@chocotriscuit4917]

@@yahyakalkan2417 y not

[@Percules625]

@@yahyakalkan2417 naw g it’s got an expiration date

[@yahyakalkan2417]

@@Percules625 my man expiration dates are valid for unopened products the second u rip package its gone

[@liamhays3181]

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.

[@marco7838]

At 9:07 why does he multiply by 15-17? Why those numbers in specific multiplied by your bw?

[@kareemnour300]

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.

[@saleh1362]

^^

[@kazukie8288]

His videos have been the most helpful and non-clickbait ones to me. He needs his crown

[@karenswiedom2976]

All natural

[@fttoo7]

Absolutely

[@pengalicious91]

Honestly! I was just abt to say then saw this comment

[@chrisb_beats]

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

[@TheOnlyDTM]

lmao

[@ishadowpeople6577]

Right!!

[@sexyalien806]

You dont know how to cook? Lmaoo

[@tre_4]

@@sexyalien806 , me either

[@sexyalien806]

@@tre_4 sad.

[@darkfuse1]

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

[@Buckshitboys]

….. his macros are severely wrong.

[@jamesyboy4330]

​@@Buckshitboyscare to explain?

[@itiso1123]

​@@jamesyboy4330i've been following his meal plan for a while and decided to check if macros are right because of the dude you repiled to comment. After writing everything down it seems like the creator of the video was right and macros check out there is detailed list: Meal 1 Macros: Oatmeal 30g - 112kcal and 3.4g protein Milk 0.5l - 300kcal and 15g protein Peanut butter 30g - 159kcal and 5.5g protein Banana - 107 kcal and 1.3g protein Protein supplement 35g - 122kcal and 28g protein Total: 793 kcal and 53g protein Meal 2 Macros: Rice 100g - 353kcal and 7.6g protein Eggs 3 - 141kcal and 12.7g protein Celery 45g - 7kcal and 0.3g protein Carrot 45g - 18kcal and 0.4g protein Cabbage 45g - 12kcal and 0.6g protein Total: 531 kcal and 21.6g protein Meal 3 Macros: Rice 100g - 353kcal and 7.6g protein Chicken breast 110g - 133kcal and 24g protein Bell pepper 230g - 71kcal and 3g protein Beans 230g - 262 kcal and 15g protein Salsa sauce 100g - 86kcal and 1.6g protein Sweet onion - 34kcal and 0.8g protein Total: 937kcal and 52g protein Meal 4 Macros: Turkey 125g - 163kcal and 24g protein Sweet potato 224g - 193kcal and 3.5g protein Beans 150g - 50kcal and 3g protein Olive oil - 153kcal Total: 541kcal and 30g protein Total for all meals: 2838kcal and 156g protein

[@remorsev6451]

@@jamesyboy4330probably someone with an over inflated ego tbh 😂😂🤷‍♀️

[@AMomNow]

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 😍

[@blobfishchin]

You should be very proud of yourself for taking the steps needed to make sure your baby is healthy.

[@veryraree]

hey, hope you had a safe and healthy birth

[@Eksxx]

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

[@spicyaleks2881]

Your the product

[@BigWhiteHuman]

@@spicyaleks2881 you are, you're *

[@armandocarrion479]

@@spicyaleks2881 how?

[@Duderino1978]

Get them gains! 💪🏾

[@garrett9248]

@@spicyaleks2881 Dude, there is nothing you can do to escape the big 5. Stop worrying.

[@justinseth9043]

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

[@thedream1015]

We don't

[@EpsiIonEagle]

Drink meal one before a workout. You'll probably throw up from being too full lmao

[@migal4957]

He gets paid bro he’s fine

[@abyss1997]

@@EpsiIonEagle i think you want to wait atleast an hour before you workout

[@toobigtoobathe9087]

This must be something he's very passionate about.

[@MrRastaMesh]

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

[@blayzertrayl8929]

True. Its perfectly concise. And I think anyone can prep this stuff.

[@frederickyang9137]

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. 😂

[@mgtowphilippines8164]

He forgot that dipping his finger lets him talk to his ancestor that tells him it is theneight amount

[@jennyt4807]

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 !

[@lukbomr.3112]

Its weird watching this free 😁

[@thedano]

the one video that stuck off the first.. so clear and easy!

[@seckrokhaya353]

i SWEAR 😭😭

[@Eclihpse]

The quality of this video and editing are insane

[@microfeatsproduction6487]

yes it is

[@yaricksgym]

He's really hurting his gains spending this much time on a video

[@__prometheus__]

@@yaricksgym 😐

[@3Honey3Cream]

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👌

[@Vihloah]

Update?

[@ricknu5]

my man. youre the only person ive seen in awhile that actually lays it all out very basically. most trainers dont do this so i truly appreciate all the effort you put in for us. Thanks!

[@eddy.mmburu2984]

I like this dude he really cares about his audience

[@tradinwarstoriez5641]

Nice suit

[@arzufbkz6099]

Vicetone astronomia

[@jameswallace9906]

I like this dude he really cares about his sponsors

[@erhtsee]

@@arzufbkz6099 I love that song, did you hear the new one?

[@taf8903]

@@jameswallace9906 Who is sponsoring him?

[@alex18735]

he presents the information in such a digestiable way

[@moonwalker3345]

Ba-dum-tsssss

[@3vanguardofthephoenix335]

Yeah he really spiced this video up!

[@RafaAelM]

yeah he satiated my hunger for knowledge

[@chocchip4172]

In terms of knowledge, we just _gained_ a lot

[@alex18735]

ffs i didn't even mean for it to be a pun 😂

[@iabram8993]

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!)

[@marissagarcia-rj5ie]

Now I know what to shop for and prep for 3 days! Rather than one whole week, usually middle of the week I do need to change it up. You and your video are super helpful, clear, and don’t over talk like other videos. You’re straight and to the point… thank you so much!!! Marissa

[@TheSilverDiego]

I’m only 46 seconds in and I can already tell this is a high quality video

[@jonrubeo7449]

Getting me excited as I watch these 3 minute ads

[@YRO.]

@@jonrubeo7449 Use an adblocker bruh

[@thehitter97]

As an european, thank you so much for having the attention to put everything in grams. Stay safe Jeremy!

[@ademasdanjuro]

As part of the rest of the world, I appreciate it as well

[@RobfromDal]

@@ademasdanjuro 😂😂😂 for real

[@jaco13wllis84]

Do you know he’s Canadian? 🤔

[@ademasdanjuro]

@@jaco13wllis84 I did not know actually

[@jaco13wllis84]

@@ademasdanjuro yeah, he lives in Vancouver I think

[@CalmnessHeartsease]

*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*

[@master91299]

Lol

[@stayawayfromthewoke3412]

You beautiful jess

[@pytdivine]

I fell in love with working out & never took time to meal prep but im gonna try this out, already typing in my notes! Thank you so much you are a blessing

[@MB-hz7wm]

“Only make enough for 3 days at a time.” THIS, I wish I learned years ago. Great advice, ways to save and portion. Thanks for creating these!

[@Imran-Lalani]

Why? You can freeze it for months.

[@y3l10wflash6]

@@Imran-Lalani How long would it be good for by freezing it?

[@DarcyMiyamoto]

@@y3l10wflash6at least 2 months, more of water content is lower

[@allyonightmare]

I'll always remember what Jeff Cavalier from AthleanX said: You can only have 2 out of 3 things when it comes to meal planning: time, money or quality. You can buy cheap and make it great quality, but it takes time. You can save time and buy quality food somewhere, but it's not cheap. You can save time and money by eating fast foods, but it's low quality. edit: for those wondering Jeff's video (starting at 2:47): kzbin.info/www/bejne/bH61aKh4h7uhkMk

[@adityakshirsagar5383]

So basically you need to have money

[@MrCarstennielsen]

Hes not right, Jeff. You can cook a soup out of fx. macel in tomatosauce in a can, and then add all the vegetables you want, I chose frosen spinat, kale, peas, wokmix, tomato etc.they are as cheap if not cheaper than fresh and need no preparation. They are as healthy as fresh as well as they are frozen right after picking. then blend in eggs after desire to smoothen the soup and give protein. You can then vary with many diff. cans of beans etc. added in. It take s next to no time to cook, eat and make time for making money for, as it is as cheap as it comes and taste awsome, not like normal tuna and chicken and rice.

[@al.s9351]

According to this i can save time, money and it'll taste good

[@nikasbelekas1266]

Hey guys, I'm a begginer and I'd like to know what you think about my workout plan at home to get stronger and bigger. I used Jeff's last video (Mike Tyson's routine) as a foundation to this routine: Workout A: Bench dips:10 Inverted rows: 10 Shrugs (5kg each hand): 10 Situps: 20 Squats: 20 (10 times a day) Workout B: Pushups: 10 Scapular pullups: 10 Assisted chinups (feet on chair): 10 Planks: 30s Lunges: 20 (10 times a day) I would do this workout 4 days a week (A, B, rest, A, B, rest, rest. Repeat) There is so much pulling in this routine basically because I'm trying to work on achieving my first pullup. For nutrition, I have a structured meal plan of clean bulk, but I made it like so I would like the foods I'm eating. Would a routine like that help me to get stronger? Thank you!

[@ronburgandy7571]

I read this whole thing twice and became confused twice. Now I’m confused reading my own sentence I’m writing right now.

[@lukesnider6065]

Hey Jeremy, I just wanted to sincerely thank you man for spending so much time on the production quality of this video. It’s not only loaded with useful and helpful information, but the amount of time I can tell you’ve spent on this project is truly inspiring. I cannot explain in words how much this video has helped me, ever since my recent move to now being on my own, and now having to meal plan… You’re a lifesaver bro, and you deserve much more. You have a new subscriber💪

[@YamiFoxx]

This guide was so in depth but with no BS, I appreciate this video so much, it's the best I've come across

[@jaminelozadavalle4113]

Wow, I’m a boxer and used to live off of tuna and rice to make weight coz I don’t know how to cook healthy food that taste yum and isn’t too much of a hassle to prepare, this video was really a game changer for me I’ve been on this shit the past week and my weight is good, feel strong and actually look forward to my meals now, I could never get sick of this. Thank you brother for this 👊🏽

[@sudstahgaming]

Dude seriously write a book, everything I was looking for on amazon isn't there it's here, a simple list of groceries, budget and simple fast meal recipes!

[@user-oy5yx9em6o]

Finally, a complete video, full of detailed, usable information, without jerking you around, jumping through hoops, leaving things out, etc. Kudos, Jeremy. I greatly appreciate the information and hope to start making changes in my own meal plan.

[@ryanmcrae6436]

Life changing youtube video right here

[@tonypain_7094]

As a proud Asian. I laughed when he said "asian hack" when he did the finger rice hack

[@zachhumphries6350]

Wasnt sure if he said asian or ancient. Did a quick google and a rice cooker dates back to 73BC so i think he said ancient.

[@CheapseaChicken]

he said asian, hes not talking about the rice cooker

[@zachhumphries6350]

@@CheapseaChicken i know man haha, it was a joke

[@badembasow786]

My African mother told me the same lol

[@tradinwarstoriez5641]

O..kay?

[@VwapTrader]

I eat around 1900 calories a day and spend WAY MORE MONEY I definitely needed this vid. Thanks man. You are the one.

[@user-bl2fm1qw8m]

I used to doubt everything about health and nutrition until I taught myself how to cook when the Pandemic started back in March. Literally learned as I went and went from 175 down to 137 lbs from running every other day, staying in a caloric deficit and eating cheap healthy food like this. I was so surprised and now understand what the body is capable of. I'm lean bulking now, back up to 150 lbs but loving how learning how to cook changed my life. I'd suggest anyone to just start, experiment, have fun with it, everyone's meal prep will be different, have a routine going for yourself and you won't ever look back after all the progress you make!

[@ultimomos5918]

really appreciate this guide. I've dropped about 35lbs (210-175) since I started working out but have kinda plateaued and am looking for ways to decrease fat and increase muscle mass as I'm at about the weight I'd like but not toned. This simple to follow meal plan seems like a great step in the right direction, really appreciate the time and effort put in!

[@zacmehta7751]

Update?

[@hewlettpham2489]

At 4:33 it shows the Breakfast Smoothie macros for the Egg Stir Fry. It should be 602 calories, 27g protein, 81g carbs, 18g fat instead according to what Jeremy wrote in the description box.

[@bmakrides]

Haha I literally just looked in the comments cause I was like “how the F is that meal 55g protein 😂”

[@jackshen5093]

@@bmakrides for a second I thought he was using ostrich eggs or smth

[@vomitedshit]

@@bmakrides me too

[@YungPrince2k16]

Bro how is that possible, every protein powder today alone is usually 25g of protein per scoop then you add protein from two spoon full of peanut butter, oatmeal has some protein and don’t forget about the protein from milk. I would put it at atleast minimum 45g of protein but his 55g is probably accurate I have never done the exact calculations.

[@srijaljoshi3421]

I was just about to comment this. I was like how tf does 3 eggs and trace amount of protein in other ingredients make upto 55g of protein lol

[@laernacharles-pierre7672]

The content of that video is insanely good. Everything is clear, interesting and straight to the point. Thank you soooo much!

[@IDK.1988]

Thank you for breaking it all down and sharing your recipes I’m grateful for people like you !

[@chrislee4463]

Full time job, and working OT 6 days out of the week makes wanting to do this so ridiculous. Great content, imma give it a shot

[@chuckkkk]

how’s it looking?

[@sean.momentum]

he's inspiring us to cook! 😄

[@crazyjane6979]

Why are you working out 6 days a week?

[@Ergo_Deleted]

@@crazyjane6979 OT usually means overtime, as in working more than the usual 40 hours a week. Could be just a spelling error tho lol🤷🏽‍♂️

[@08tl.lifestylee94]

Right there with you bro 🤦‍♂️ 3rd shift

[@brandonwilson8146]

Wow, I am thoroughly impressed with the level of fucking detail this man has put into this video.

[@daikokomatsuna8946]

Did it work ?

[@jackiexu3683]

Detailed Summary for [00:03](kzbin.info/www/bejne/nnLQhJWBbZaSg6M) Building a healthy muscle-building diet on a budget - Choose nutritious protein, fats, and carb sources - Affordable protein options include eggs, milk, canned tuna, chicken breasts, and lean ground turkey - Whey protein powder can be cost-effective and convenient - Opt for budget-friendly carb sources [01:28](kzbin.info/www/bejne/nnLQhJWBbZaSg6M) Budget-friendly and healthy meal plan - Rice, pinto beans, and potatoes for fats - Olive oil and peanut butter for healthy fats - Carrots, onions, cabbage, and romaine lettuce for vitamins and minerals - Salt, pepper, paprika, garlic powder, soy sauce, and salsa for condiments and seasoning - Purchase these foods at cost-friendly grocery stores like Walmart and Aldi - Meal plan consists of four main meals with at least 20 grams of protein each [02:53](kzbin.info/www/bejne/nnLQhJWBbZaSg6M) A meal plan for a daily total of 2700 calories and 160 grams of protein. - Start with a quick and nutritious smoothie made with oatmeal, banana, milk, peanut butter, and whey protein. - Make an egg stir fry with brown rice, chicken stock, carrots, celery, cabbage, soy sauce, and garlic powder. [04:22](kzbin.info/www/bejne/nnLQhJWBbZaSg6M) Three budget-friendly and nutritious meal ideas. - Meal 1: Garlic fried rice with vegetables and scrambled eggs. - Meal 2: Fajita bowl with brown rice, chicken, green pepper, onion, pinto beans, salsa. - Meal 3: Ground turkey with roasted sweet potato and green beans. [05:47](kzbin.info/www/bejne/nnLQhJWBbZaSg6M47) A budget-friendly meal prep recipe for roasted sweet potatoes, ground turkey, and green beans. - Chop sweet potatoes and season with olive oil, salt, and pepper. Roast for 30 minutes at 400 degrees. - Cook ground turkey with salt, pepper, garlic, and paprika. - Steam green beans until cooked to your liking. - Top the meal with cinnamon or ketchup for extra flavor. - Meal prep the meals for up to three days for best taste and freshness. [07:10](kzbin.info/www/bejne/nnLQhJWBbZaSg6M) Cooking in smaller batches is the key to tastier meals - To cook in batches, multiply the amount of each ingredient by three - Grocery shop once a week for perishable foods to avoid waste and additional costs - Add variety to your meal plan by swapping out protein, carb, or fat sources with equivalent budget-friendly options [08:31](kzbin.info/www/bejne/nnLQhJWBbZaSg6M) Experiment with different seasoning sauces and veggies to add variety to your meals. - Tweaking the calories and macros can be done by adjusting the portion sizes of the meals. - Prioritize a protein intake of around 1 gram per pound of body weight and a calorie intake of body weight in pounds multiplied by 15-17. - Monitor your weight and adjust serving sizes accordingly to prevent rapid weight gain or loss. [09:52](kzbin.info/www/bejne/nnLQhJWBbZaSg6M) Eating healthy can be affordable - A budget meal plan is provided with recipes and grocery list - A step-by-step program is available for muscle building

[@yellow0325]

Been working out for a couple years but I have never meal prepped because I was scared the food wouldn’t taste good or wouldn’t make the right meals . Finally decided to give it a try but wanted to do some research & this is honestly the best video I’ve watched with great details & explanations ! 👏🏻

[@realdeal139]

Jeremy’s channel is levels above any other fitness forums out there. Job well done!

[@wilberkennedy3226]

Have u herd of Greg doucette

[@alexpetric11]

Nah man AthleanX is the best in bussiness

[@VictorLopez-dw7fg]

@@alexpetric11 lol nice one

[@kiravparbulall669]

Will Tennyson, check him out

[@aquibsayyed9186]

AthleanX is levels above Jeremy lol. Stop being so ignorant. There are other channels too

[@davidawonaike1188]

I never like videos on KZbin but this guy is a legend, took all this time to collect data and prepare each dish and breakdown nutrient content. Let’s just thank this guy.

[@inoghmia8937]

This feels like premium content, you are insanely helpful man I’ve can’t thank you enough

[@gurdianzee3415]

Ever since I found your KZbin I’ve been so consistent with watching your videos they are helping me a lot

[@thejamaecanpie]

This is probably the best meal prep video I’ve ever watched. All the information is so organized, explanations are simple and direct to the point, no unnecessary narration, and the video presentation is very easy to eyes. Thank you so much!!!

[@alexhodgson7254]

Bro this is a life saver saw the video this morning ran to the shops and cooked it all up they are so tasty and easy thank you brother

[@PROZxT98]

How long does it take to prep for the three days?

[@milk-sq7pb]

he even tells us how to shop, this helps me so much as someone who is new to shopping for my own food and this helps beyond belief

[@kbrizy7490]

Not sure even Jeremy knows how valuable this information is. The info here is so great. Thank you very much sir. I will be downloading and referencing constantly.

[@cjaquino28]

Dude, before stumbling into this channel, I had been trying to put up weight and muscle for around 2 years with some results. After following your guides for just six months, I've increased my gains by almost 40%. Keep up the good work, dude.

[@backintogear9071]

You keep up the good work too dude... His programs are good. Bought one few months ago.

[@iboey]

are u sure the 40% gain in just months are on pure muscle gain and not fats, water and perhaps abit of muscle?

[@cjaquino28]

@@iboey Not pure muscle. If that were the case, I would look way better than I actually do. But after following some of his instructions, I have been able to get better muscle growth and definition.

[@MrCmon113]

Did you work out and eat more during those six months than before?

[@cjaquino28]

@@MrCmon113 I adjusted my diet based on the information in this channel plus some personal investigations. But I did not eat more in terms of quantity.

[@KennethTope]

This is priceless. Even if you don't read these, just want to show my appreciation for the huge value you have provided to the world with this channel. Thank you and Cheers!

[@andrewjames3288]

I hope u know how much we appreciate you jeremy ur channel is a gold mine!!!

[@nikobaladad2963]

Jeremy low-key wants to impress Uncle Roger with his "rice hack".

[@mynameisbakaboii9052]

LMAO

[@sophisticatedbeaver3569]

Dude's half Asian of course he knows the trick

[@bryantndongmo4780]

First joint

[@nikobaladad2963]

@@sophisticatedbeaver3569 fuiyoh

[@agovirtus94]

USE FINGAAA! UNCLE ROGER

[@face2much]

i've seen this tackled by 100 youtubers, and once again, Jeremy just did it better, much better. Best fitness channel on youtube

[@Adira-Natali]

THANK YOU SO MUCH FOR THIS VIDEO!!!!! I am a single mom with three body building young adult children and these meals will be such a help in us getting started on budget!

[@noahwatts261]

This video gives the most value out of almost any KZbin video I’ve seen about fitness and health! Thank you!

[@vinny5727]

This is probably one of the most impressive, informative videos I’ve seen in a while. I’m really struggling to figure out what foods my specific body needs to gain muscle and stay toned while doing it. This really helped brother, I’m gonna hit Walmart tomorrow and start meal prepping for the this upcoming work week. Let’s get it baby 💪🏼

[@Chickengun]

Your data is so clean and aesthetic. Thank you so much for all the hard work that goes into your channel!

[@JoseMarquez-lt6yx]

I can't get over how well your brain works it's so easy to understand your videos

[@StephieGeee]

Wow! Thank you so much. I’ve watched countless videos that never answered my questions but you were able to answer everything and leave me with no confusion. Because of you I now feel like I can do this. Thank you thank you thank you!

[@TheOpinionGuyy]

The editing animation on this video was phenomenal. Kudos to you or your editor.

[@braniquawiley9511]

Wow! You broke this down better than ANY video I’ve ever watched! The visuals and breakdowns are LIFE! Thank you 🤗

[@valhallan45]

Absolute respect for breaking down each and everything, presenting so well and doing entire thing instead of one meal! Everything I needed was in one video.

[@valhallan45]

He gave replacements for each component of each meal! The dad I always needed.

[@valhallan45]

Can you do 'how to deal with emotions' next?

[@Jacob-ic8nb]

Because of you I’ve started cooking and working out, thank you

[@thelegendarychicken8831]

You have some of the most useful and well-put-together videos I've seen. Thank you for your contribution in the fitness space Jeremy!

[@marco7838]

At 9:07 why does he multiply by 15-17? Why those numbers in specific multiplied by your bw?

[@eysia10000]

I really recommend going to the frozen section of your supermarket to see if they have any of the vegetables you’re looking for there. you basically avoid having to throw away any of you didn’t eat as much as expected, and at least here in Denmark, it’s a much cheaper alternative to the fresh version. Also, with modern flash freezing there is very minimal loss of quality and the vegetables are always picked at their optimal ripeness

[@theodorealvarado1851]

Thanks for the advice! Great video and editing! Efficient meal prepping is one of my top health/fitness goals for 2022.

[@kayvicreads]

This video has been probably the most helpful I've seen and I've watched thousands

[@vlyssuh]

This is so nice. People literally pay for this stuff. Greatly appreciated!

[@Gorillaman01]

It kills me this hasn’t passed a million views yet, so many people are missing out on such great knowledge! A dozen guys from my work thank you for this video brother!

[@eldergod2435]

Thanks jeremy. The science based research really helps me calculating my calorie per day. This is the best video i found here.

[@curtisworth6109]

This is one the best put together videos I have ever seen, thank you so much!

[@Jay-ek7uw]

this video is so iconic and never lost relevancy, Jeremy is honestly a miracle we don't deserve

[@plmpmerkz423]

Jeremy is one of the most wholesome human beings

[@mattklingle7004]

This is exactly what I needed now that I've lost my weight and starting to try and build up some and get into better shape. Thank you so much!

[@Dollyloconaws]

THANK YOU! I’m a type A personality and need everything lined up in a perfect explanation to really understand & you did great. 😊

[@jadenvielma4508]

Could you send me the pdf I don't have it please?

[@bluebeast1583]

I'm actually amazed this is free, man! One of the best formats I've ever seen for a meal prepping video! Going to share it with a bunch of my friends. Thanks you so much for putting it all together!!

[@1ledp621]

This video is literally perfect for people getting into meal prepping to start seeing more muscle gain results

[@matthewdavies269]

Just made the fajita bowl. I added Tabasco, such an easy hack, and also cheese!

[@noecazares2144]

Great video full of quality informative tips for what I was exactly looking for which was something simple and packs a punch for my appetite. Good job man.

[@beastypie99]

Definitely gonna try this soon. I'm currently in college and I usually have a breakfast burrito, oatmeal, lunch smoothie, and chicken/lentils/rice/veggies for dinner. I don't have a ton of time, so I whip most of the dinner stuff in the Instant Pot, it's pretty easy.

[@nanayaw3726]

Jeremy is one of the best fitness KZbinrs on KZbin the amount of time and effort he puts to make such high quality videos always puts me in awe, you have to give it to him for consistently dropping 10/10 videos 👏🏾👏🏾

[@travismckinzie395]

The single greatest KZbin video I have ever came across!

[@GymRatMotivation]

The one “negative” thing that comes with high protein diet, is the protein farts 😂 you can never trust them

[@michaelr5482]

Yes definitely. At my workplace is like 80% female. I have to pick and choose moments when to let one go

[@paulbrice9113]

You may be eating too much protein at once. Try splitting it up throughout the day. Your body can only absorb so much protein, the rest is either used for energy or, goes the way of the colon. You may be having a protein shake and then an hour later eating meat high in protein. Could also be your bioflora. Try eating yogurt with active cultures or kefir milk.

[@ionutmititelu2083]

@@michaelr5482 80 per cent female?? How i can get hired there?(

[@jordanbryant7642]

Like playing Russian roulette

[@id-mic]

@@paulbrice9113 thats a myth bro

[@jonoriley9403]

This is a really well thought out and easy to follow video. Just an absolute pain when I’m the one who usually cooks for a family of 4. So much food and other considerations to take into account

[@moody6948]

Out of all the videos to choose from I chose yours first and its the only video I've watched! this is so informative and straight forward! Thank YOU so much!

[@slampog]

Just found your channel and boy, this is the most straightforward meal plan and breakdown that I've ever seen in my life! You've earned yourself a sub!

[@gailwy]

You’re honestly such a life changer, Jeremy

[@fbenfrank]

This is the best money/food based chart I’ve ever seen.

[@TheCognitionCrux]

This dude is such a G. Literally went above and beyond all my expectations for the vid!

[@adikurniawan1816]

Bro, this actually pretty helpful. You're giving so much useful information for free. Thank you so much!

[@WaterJugFitness]

Good shit!

[@WaterJugFitness]

@@xshxr my apologies... good stuff!

[@abrohamproductions8263]

Thanks boss. It's all that fiber!

[@RicardoLandinginJr]

Yes yea yes to rice cooker and finger hack 🇵🇭🇵🇭🇵🇭

[@beachhum]

Thought this was sarcasm. New way to measure water.

[@SAsaiyajin]

Lol, we always do that. Surinam people eat lots of rice (and nasi/fried rice)

[@user-hh9jc9hs8f]

🇵🇭🇵🇭pinoy pride

[@mengx94]

Uncle roger approves

[@kunalahuja1236]

It’s the uncle roger method :)

[@DFaded.]

this is what ive been looking for bro endless combos with the protein and carb swaps thanks alot man!

[@mariacoleman1101]

I appreciated the examples! Many videos fall short because they leave out the "how". Thank you!

[@bambambooyaaj6239]

This video is so underrated. This guy went overboard providing information for a starter muscle builder to understand where to start and how to do it. Amazing video!

[@marckman1411]

The one fitness KZbinr that actual makes good vids