How To Build Muscle For $8/Day (Budget Friendly Meal Prep)
Jeff Nippard
Feb 18, 2025 14:39
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People think building muscle is expensive. But you can do it for $8 a day.
For Breakfast: Have an anabolic peanut butter smoothie—48g of protein for just $1.50. It’s cheap because milk and whey are some of the most affordable protein sources. Just blend milk, peanut butter, whey, a banana, and oats, and you’re set. For supplements, take 5g of creatine (15 cents) and a multivitamin (5 cents).
For Lunch: A pre-workout chicken wrap with brown rice, spinach, cheese, salsa, sour cream, and a whole wheat tortilla—43g of protein for $2.01.
For Pre-workout: A cup of coffee for 25 cents or a caffeine pill for just 5 cents.
For your workout: Some gyms in the US and Canada cost as little as $10/month, which breaks down to 33 cents a day.
Post-workout: A turkey and veggie stir-fry—46g of protein for $2.83. For tracking, MacroFactor only costs 20 cents a day if you go for the yearly membership.
Before bed: Greek yogurt and peanut butter dip with apple slices and sunflower seeds—27g of protein for $1.60.
Total cost: $8.92.
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