Fitness enthusiasts and busy professionals looking to build muscle or maintain health on a strict grocery budget through efficient, repeatable meal preparation.
Estimated Daily Calories
2200 kcal
Protein Target
"Prioritize buying dry bulk staples like lentils, oats, and brown rice, and pair them with frozen chicken breast or canned tuna to keep your cost-per-gram of protein under $0.15."
Eggs, canned tuna, dry lentils, Greek yogurt in bulk tubs, and frozen chicken breasts are the most cost-effective protein sources for muscle maintenance.
Use a 'base-and-sauce' system. Prep a large batch of neutral protein and grains, then rotate low-cost sauces like hot sauce, soy sauce, or homemade salsa to change the flavor profile daily.
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