← Meal Prep
Walker Bex / Food and Recipes / Meal Prep
Budget Bodybuilder Meal Prep Plan
Use low-cost staples to build repeatable training meals, then adjust portions to your own goal.
Quick answer
Start with eggs, yogurt, beans, lentils, canned fish or chicken when they fit your diet and local prices. Add rice, oats, potatoes and vegetables; calculate cost per serving, not just package price.
What you need
- Example basket: oats, rice, dried lentils, eggs or tofu, frozen vegetables, bananas and a simple sauce.
- Choose one large batch dish such as lentil chili and one quick meal such as eggs or tofu with potatoes.
How to make it work
- Cook grain and chili together to save time, then divide into labeled containers.
- Set aside some food for the freezer; vary seasoning and vegetables so the same base does not become tiresome.
Checks and useful changes
- Protein and calorie needs depend on training and body size; use a qualified sports dietitian for a precise plan.
- Refrigerate cooked meals promptly and use within 3 to 4 days or freeze.