Being in the position of wanting to eat well and make progress in the gym, but thinking it's too expensive and you can't afford it — you can still eat quality food and easily get enough nutrition without breaking the bank.
Eating for muscle gain doesn't have to be expensive. Just keep your grocery list simple, and stock up on the good stuff.
Below are a few things to keep in mind:
1. Fruits & Vegetables
Buy in season. Although most fresh fruit and vegetables are available year-round, some are less expensive when in season. Also keep in mind that all forms of fruit and vegetables are nutritious, so frozen or canned are okay too.
2. Do not shop when you are hungry
You may be tempted to buy things that aren't even on your list, or that you don't need.
3. Make your own nut butter & nut milk
It's no secret that nut butters and nut milks are hella expensive, especially if you go through them as fast as we do. Save some cash by making your own at home — this way you know they're organic and cost-saving too.
4. Buy Local
Consider buying fruit and vegetables from local markets. When you buy local, in-season foods are generally cheaper and travel costs are minimised. If you find a really great deal, buy extra and freeze it.
5. Stay Organised
When your fridge, freezer and pantry are well organised, you're less likely to buy products you don't need. Make a list to keep track of what's in stock.
6. Protein Shakes
Pre-workout meals/shakes and protein powders are generally the most expensive part of a fitness journey if you include them. But there are inexpensive options — like banana, dates, or beetroot juice — depending on your goal and daily diet. Home-made protein shakes are organic, safe, and can be just as healthy as synthetic protein shakes/bars.
An example home-made protein shake recipe:
Berry Berry Shake
Ingredients
- 2/3 cup Greek yogurt
- 2/3 cup fresh/frozen berries
- 2/3 cup unsweetened almond milk
- 1/4 cup almonds, divided
- 1 tsp. honey (optional)
- 2 tbsp chia seeds
Method: in a blender, add all of the ingredients, reserving a few almonds. Blend until smooth and all ingredients are incorporated. Chop the reserved almonds to stir in if desired. Pour and enjoy.
