Weight gain, strength gain and power gain diets all have one thing in common, an increase in quality calories, leading to an increase in cost. It doesn’t have to include expensive meals and supplements; there are simple methods to help increase food consumption. The main thing to remember here is that people did survive before supplements, so why not take a month of them if you find your self becoming dependent. This will aid you in improving your meal plans and moreover help you develop your understanding of nutrition.

Love Your Eggs

Eggs have been given a bad name in the past, but recent studies show that a healthy diet should contain eggs and that they do not contribute to high cholesterol.  Read the Are Eggs Healthy article for further information. Not only are eggs a great source of muscle building protein, they are cheap and versatile allowing you to cook some great cheap meals.

Buy Mince Meat

Buying lean cuts of meat can be expensive, but you do need the micronutrients they provide. Mince is a great cheap alternative, allowing you to buy beef, lamb and turkey. The protein percentage is the same and the cost is considerably lower. However when buying mince you must buy the lean product. This is due to the high levels of fat. Once you have cooked your mince you can then rinse it in a drainer. This will remove any excess fat that is remaining. Mince is very versatile and allows you to make meals like bolognaise, chilli and burgers.

Stock up on Tinned Fish

Nature’s cheapest fish come in tins. Fish like mackerel, sardines and tuna are a great source of natural essential oils, with tuna being more than 20% protein, packing a punch of around 23g per 150g drained can. The only downside to all this is that it tastes like something your cat should eat! Ways of getting round the taste is to add sources to the fish like satay or tomato & garlic. Then add a healthy portion of brown rice, or brown pasta and mix with vegetables like spinach, mushrooms and peppers. EASY!

Eat Nuts, Seeds, fruit, Crackers and Cheese!

Snacking is a key part to size and strength nutrition, as it helps supply the body with a continuous drip of micronutrients needed for repair and development. You don’t need to turn to protein based supplements like bars and shakes to keep your body fed; it’s just the easy option. Try eating handfuls of nuts, seeds and dried fruit regularly to supply your body with essential fats, proteins and fibre. Furthermore for more

 substantial snack turn to cottage cheese, crackers and fruit like bananas. The cottage cheese releases protein slowly, feeding your body gradually acting in the same way as milk based protein shake. To ensure that you have sufficient energy add oat / rice cakes and a banana, which will provide you with instant energy (simple sugars) and slow released energy (Complex sugars). All mentioned in this section are easily bought and made, and more importantly can be easily carried.

Eat Sandwiches & Wraps

Bread is cheap, just ensure that you buy quality bread and don’t eat white. You can visit the deli isle in your local supermarket and buy some prime slices of meat and cheese. Add some salad and you have a great wholesome snack. Just make sure you don’t eat too many, as this will effect your muscle definition by increased body fat %.

Buy in Bulk and look for Marked Down Stock

When it comes to meat buying in bulk really does pay off. Look out for any deals on display in your local butchers or supermarket e.g. 3 for 10. Also all supermarkets reduce the price of stock that is about to go out of date, this usually being meat as it has a short shelf life. Once it’s purchased just simply freeze it and defrost when needed. 

Feed the 5000

Aim to feed a small army when cooking. Find a meal that you can replicate in bulk, like lasagne or chilli and them take the spare portions and freeze in containers. You not only save money by bulk buying, you also save time when needing a quick meal!

Cooking cheaply isn’t hard work and isn’t unhealthy, you just need to plan ahead! Be creative and remember if you are committed to your nutrition you will see great gains! Please feel free to post any extra help to eating cheaply if I have missed anything out!

Hope this has helped you to manage your diet more effectively and keep your cash firmly in your wallet. If you need any further help with your Training and nutrition please don't hesitate to contact me via my Fit2Talk Fitness Profile “Jason Garratt” or facebook page Jay Ptrainer fittotalk.

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