Cheap Bulking Meal Plan: 10 Practical Hacks

Bulking up doesn’t have to empty your wallet or mean eating the same bland foods every day.

In fact, with a bit of planning and smart choices, you can create a cheap bulking meal plan that’s not only effective but also full of flavor.

You don’t need to rely on expensive meats, powders, or trendy superfoods to hit your calorie and protein targets.

With the right hacks, you can keep costs low while still enjoying tasty meals that support muscle growth.

In this guide, we’ll share ten practical tips to build an effective and healthy bulking meal plan.

By the end, you’ll be able to maximize your gains even if you’re on a budget.

Ready for bulking on a budget? Let’s get started!
If you are a beginner and want to know how to kickstart your fitness journey without hitting the gym, check out this post.

Why a Cheap Bulking Meal Plan Matters for Fitness Enthusiasts

Understanding Bulking Basics

Bulking is a phase in fitness focused on building muscle by eating more calories than you burn each day.

This caloric surplus provides the fuel your body needs to support muscle growth, especially when combined with strength training.

Here’s a quick breakdown:

• Protein: Essential for muscle repair and growth, aiming for about 1-1.5 grams per pound of body weight.
• Carbohydrates: The primary energy source, especially before workouts.
• Fats: Help you reach higher calorie goals and support hormone production.

The Budget Problem with Traditional Bulking Diets

A traditional bulking diet can get expensive.

High-quality proteins like lean meats, dairy products, and supplements often make up a significant portion of bulking meal plans, leading to high costs.

Additionally, the high-calorie needs in bulking mean that many people need larger portion sizes, which can make food expenses add up quickly.

Another common misconception is that you need expensive “superfoods” to bulk successfully.

In reality, bulking doesn’t require fancy ingredients or costly supplements to be effective.

By making smart choices and focusing on nutrient-dense, cheap bulking foods, you can build a budget-friendly meal plan.

Goals of a Cheap Bulking Meal Plan

A cheap bulking meal plan aims to meet three main goals:

1. Affordability: Keep costs low by focusing on budget-friendly ingredients.
2. Flavor: Ensure meals are enjoyable and varied to avoid burnout.
3. Nutrition: Maintain a balance of macronutrients to fuel muscle growth and energy needs.

In this guide, we’ll share ways to build a meal plan that accomplishes all three.

With these hacks, you’ll be able to gain muscle and reach your fitness goals without overspending.

1. Plan Your Meals in Advance: Be Consistent for Muscle Gain

Planning your meals for the week ahead not only saves money but also helps you stay consistent with your calorie and macronutrient intake.

Why Meal Planning Saves Money

When you plan your meals, you know exactly what ingredients you’ll need for the week.

This reduces the chances of making impulsive purchases or ordering takeout.

It also means less food waste since you’re buying only what you need.

For bulking on a budget, having a meal plan helps ensure you’re hitting your calorie targets without expensive last-minute food choices.

How to Create a Weekly Meal Plan

1. Set Your Daily Calorie and Protein Goals: Start by knowing your daily bulking goals for calories and protein. This will guide your portion sizes and help you to choose the right food sources.
2. Choose Simple, High-Calorie Meals: Look for recipes that are easy to prepare in bulk and can be portioned out over a few days. Examples include overnight oats, pasta dishes, stir-fries, and hearty grain bowls.
3. Shop Your Plan: Write down the ingredients for each meal, then check your pantry for what you already have. Stick to your list when you shop to avoid adding unnecessary items to your cart.

Sample Weekly Meal Plan Layout: Best Meal Prep Ideas

To help you visualize a simple bulking meal plan, here’s a basic sample for a week:

Planning a simple, varied meal plan like this makes it easier to stay consistent without going over budget.

You can use our calculator to design your bulking meal.

2. Buy in Bulk to Save Big: Manage Calories & Budget

After planning for meals, the next step is buying them.

Why Bulk Buying Works for Bulking on a Budget

When you buy food for a week’s worth of meals in bulk, you typically get a lower cost per serving.

This is ideal for a bulking meal plan, where you need large portions to hit your daily calorie targets.

Foods like rice, pasta, oats, beans, and frozen vegetables are not only affordable but also easy to prepare in bulk.

By stocking up on these staples, you’re setting yourself up for a week (or even a month) of easy, budget-friendly meals.

Even bigger packs of whey protein come cheap.

Best Foods to Buy in Bulk for a Cheap Bulking Meal Plan

• Carbs: Rice, oats, pasta, potatoes, and bread are calorie-dense and affordable when bought in bulk.
• Proteins: Canned beans, eggs, canned tuna, and frozen chicken are budget-friendly protein sources that last.
• Healthy Fats: Bulk options for fats include peanut butter, nuts, and cooking oils (olive oil or vegetable oil).

Where to Buy in Bulk

• Wholesale Clubs: Stores like Costco and Sam’s Club are known for bulk options and member discounts on common items.
• Local Markets: Many local markets and ethnic grocery stores offer bulk grains, rice, and beans at affordable prices.
• Online Bulk Retailers: Websites like Amazon and Walmart often have bulk grocery deals that are shipped directly to your door.

By focusing on these bulk items, you’ll find it easier to keep a consistent, calorie-rich diet that fits your budget.

3. Embrace Protein Alternatives to Save on Meat Costs: Healthy Meal Prep Plans on a Budget

Protein is a vital part of any bulking meal plan, but traditional protein sources like chicken, beef, and fish can quickly drive up food costs.

By exploring and experimenting with different protein-rich alternatives, you can save money without sacrificing your protein intake or flavor.

Affordable Protein Sources Beyond Meat

• Eggs: Eggs are one of the most affordable and versatile protein sources available. They’re easy to cook in various ways, from boiled to scrambled, and work well in a variety of dishes.
• Canned Tuna and Sardines: Canned fish like tuna and sardines offer high protein at a lower cost than fresh meat or fish. They’re also packed with omega-3 fatty acids, which support muscle recovery and overall health.
• Lentils and Beans: Lentils, black beans, and chickpeas are excellent plant-based, convenient sources of protein. They’re inexpensive, especially when bought in bulk, and can be added to soups, salads, and stews.
• Greek Yogurt and Cottage Cheese: Both Greek yogurt and cottage cheese are high in protein and easy to incorporate into meals and snacks. They can be eaten on their own, added to smoothies, or used as toppings for fruits and oats for high protein per serving.
• Also, you can try chicken thighs; they are cheaper than chicken breasts but are equally nutritious and have similar protein content.

Flavorful, High-Protein Recipe Ideas for Your Cheap Bulking Meal Plan

• Lentil Chili: Cook lentils with canned tomatoes, spices, and veggies for a hearty chili that’s both affordable and protein-rich.
• Egg and Veggie Scramble: Combine eggs with leftover veggies for a quick, protein-dense meal.
• Greek Yogurt Parfait: Layer Greek yogurt with oats, fruit, and a sprinkle of nuts for a filling breakfast or snack.

Incorporating these affordable protein sources will make it easier to meet your daily protein needs on a budget, keeping your cheap bulking meal plan both cost-effective and delicious.

4. Prioritize Calorie-Dense Cheap Bulking Foods to Maximize Your Intake

One of the best ways to hit your calorie goals without spending a fortune is to focus on calorie-dense foods.

Affordable, Calorie-Dense Foods to Include

• Peanut Butter: A budget-friendly staple, peanut butter is high in both calories and healthy fats. It’s easy to add to shakes, oatmeal, or sandwiches.
• Oats: Oats are not only filling but also relatively cheap and packed with calories and complex carbs. They’re perfect for breakfast, and you can add different toppings to keep things interesting.
• Rice: A classic in bulking diets, rice is affordable, easy to prepare in bulk, and high in carbs. Pair it with beans, chicken, or eggs for a complete meal.
• Olive Oil: Olive oil is calorie-dense and easy to add to meals as a cooking oil or dressing. Just a tablespoon adds around 120 calories.
• Potatoes and Sweet Potatoes: Another budget friendly food source. These starchy vegetables are filling, versatile, and affordable. They’re great roasted, mashed, or baked.

How to Use Calorie-Dense Foods in Your Cheap Bulking Meal Plan

1. Start with a Base of Grains or Starches: Use rice, potatoes, or oats as the base of your meals. These foods are cheap and provide the carbs you need for energy and lean muscle growth.
2. Add Healthy Fats for Extra Calories: Adding peanut butter, olive oil, or avocado to meals can help you hit your calorie targets faster. For example, drizzle olive oil over roasted potatoes or mix peanut butter into a smoothie.
3. Make High-Calorie Snacks: Calorie-dense snacks like nuts, seeds, or yogurt with granola make it easy to increase your intake throughout the day without having to eat huge portions at every meal.

Sample High-Calorie Snack Ideas

• Peanut Butter and Banana Toast: A couple of slices of toast with peanut butter and sliced banana packs in calories, healthy fats, and carbs.
• Greek Yogurt with Granola and Honey: This combo is rich in protein and adds an easy 300–400 calories.
• Trail Mix: Make your own trail mix with nuts, dried fruit, and a few dark chocolate chips for a convenient, high-calorie snack.

Using calorie-dense foods strategically can make your bulking meal plan more manageable and budget-friendly, giving you more bang for your buck with every meal.

5. Cook in Batches to Save Time and Money

Batch cooking is one of the most effective strategies for a cheap bulking meal plan.

Benefits of Batch Cooking for Bulking on a Budget

• Cost Savings: Buying ingredients in bulk and cooking all at once reduces the need for frequent grocery runs, helping you save on both food and fuel.
• Time Efficiency: Cooking in batches means you only have to set aside a couple of hours each week to prep meals rather than cooking every day. This leaves you more time for workouts, recovery, and other priorities.
• Portion Control: Batch cooking allows you to measure and portion out meals accurately, making it easier to track your calorie and protein intake.

Best Meals for Batch Cooking

1. Chili: A hearty pot of chili made with beans, ground meat, and veggies is not only high in protein but also perfect for freezing. You can make a large batch and portion it out for several meals.
2. Casseroles: Casseroles are typically easy to make in bulk and can include layers of protein, carbs, and veggies. Dishes like pasta bakes or potato casseroles can provide multiple servings.
3. Grain Bowls: Cook a big pot of rice or quinoa, then add different toppings and proteins each day for variety. Prepping proteins like chicken or tofu in bulk allows you to mix and match for balanced meals.
4. Oatmeal: Preparing overnight oats or baked oatmeal in bulk makes breakfast easy, affordable, and calorie-dense. You can add fruits, nuts, and even protein powder to keep things interesting.

Batch Cooking Tips

• Use Large Containers: Invest in large, reusable containers for storing bulk meals. This will help you keep everything organized and accessible.
• Label and Date Everything: If you’re freezing meals, label them with the date so you know by when you need to eat them.
• Reheat with Care: Some meals can dry out when reheated. Add a bit of water or broth to keep dishes like rice and pasta moist when microwaving.

6. Use Frozen Fruits and Vegetables for Cost-Effective Nutrition: Build Muscles by Macronutrient Balance

Frozen fruits and vegetables are an affordable and nutritious way to add variety to your bulking meal plan.

Why Frozen Produce is Great for Bulking

• Nutrient-Dense and Convenient: Frozen fruits and vegetables retain most of their vitamins and minerals, making them just as nutritious as fresh options. They’re also pre-cut, saving you prep time.
• Lower Cost: Buying fresh produce can get pricey, especially for items like berries, spinach, and broccoli. Frozen versions are often available in larger quantities at a fraction of the cost.
• Longer Shelf Life: Frozen produce can last months in the freezer without spoiling, so you can stock up when they’re on sale and use them as needed.

How to Incorporate Frozen Fruits and Vegetables in Your Cheap Bulking Meal Plan

1. Smoothies and Shakes: Frozen berries, mango, and spinach make excellent smoothie ingredients. Just blend them with protein powder, oats, and milk for a quick, high-calorie snack or meal.
2. Stir-Fries and Soups: Use frozen veggies like peas, broccoli, and mixed stir-fry blends in quick skillet meals or soups. They cook up quickly and are a convenient way to add bulk to your meals.
3. Overnight Oats and Parfaits: Adding frozen berries to overnight oats or Greek yogurt parfaits is an easy way to boost the nutrition and flavor of your breakfast without fresh fruit costs.

Affordable Frozen Produce Options for Bulking on a Budget

• Vegetables: Broccoli, spinach, peas, mixed vegetable blends, and bell pepper strips are versatile options that work well in many dishes.
• Fruits: Berries, mango, pineapple, and mixed fruit blends are perfect for smoothies, oatmeal, and snacks.

7. Utilize Leftovers Creatively to Minimize Waste

Leftovers can be a valuable asset in your cheap bulking meal plan.

Benefits of Using Leftovers

• Cost Savings: Transforming leftovers into new meals means you’re getting the most out of your food purchases. This helps to keep your overall food budget in check.
• Less Waste: Repurposing leftovers reduces food waste, which is not only good for your wallet but also better for the environment.
• Quick Meal Solutions: Leftovers can save you cooking time during busy weeks. A little creativity can turn yesterday’s dinner into today’s lunch without much effort.

Creative Ways to Use Leftovers

1. Transform into New Dishes: Use leftover proteins, grains, and vegetables to create entirely new meals. For example, leftover chicken breast can be used in salads, wraps, or stir-fries.
2. Make Soups and Stews: Combine various leftovers into a hearty soup or stew. Throw in any remaining veggies, grains, and proteins for a filling and nutritious meal.
3. Create Breakfast Bowls: Leftover grains can be a great base for breakfast bowls. Mix them with eggs, yogurt, or fruits for a protein-rich start to your day.
4. Freeze for Later: If you have too many leftovers to eat in a few days, consider freezing them. Label and date them, so you have quick meals ready for busy days ahead.

Example of Leftover Repurposing

• Roast Chicken Dinner: Enjoy a roast chicken dinner one night. Use leftover chicken for a salad the next day, then make a chicken and vegetable soup with any remaining bits.
• Stir-Fried Rice: If you have leftover rice and vegetables from a meal, stir-fry them with an egg and some soy sauce for a quick and satisfying dish.

8. Shop Seasonally and Locally for the Best Deals

Shopping for seasonal and local produce can significantly reduce your grocery bills while ensuring you get the freshest ingredients for your cheap bulking meal plan.

Why Seasonal and Local Foods Are Better for Bulking on a Budget

• Cost-Effective: Seasonal fruits and vegetables are often priced lower than out-of-season produce, which can lead to substantial savings on your grocery bill.
• Nutrient-Rich: Seasonal foods are harvested at their peak ripeness, ensuring they are fresher and more flavorful. Fresh produce is often packed with more nutrients compared to items that have been transported over long distances.
• Supports Local Economy: Buying local helps support farmers in your area, which can create a more sustainable food system.

Tips for Shopping Seasonal and Local

1. Visit Farmer’s Markets: Farmer’s markets are great places to find fresh, in-season produce at reasonable prices. You can often find deals on bulk purchases, too.
2. Check Seasonal Produce Guides: Familiarize yourself with what’s in season in your area. This will help you know which fruits and vegetables to look for and when they’re typically available.
3. Join a Community Supported Agriculture (CSA) Program: CSAs allow you to buy shares of a farm’s harvest, providing you with a weekly box of fresh, seasonal produce at a good price.
4. Plan Meals Around Sales: Keep an eye on local grocery store sales and plan your meals around what’s on sale that week. This is a great way to save money while using fresh ingredients.

Seasonal Produce Examples

• Spring: Asparagus, spinach, and strawberries are usually abundant and affordable.
• Summer: Tomatoes, cucumbers, zucchini, and berries are at their best and cheapest.
• Fall: Pumpkins, apples, and squash offer a variety of flavors and nutrients.
• Winter: Root vegetables like carrots, potatoes, and beets are typically inexpensive and hearty.

9. Explore Meal Prep and Planning Apps: Meal Prep Like a Pro

In today’s fast-paced world, meal prep and planning apps can be invaluable tools for managing your cheap bulking meal plan.

Using these can make it very easy for you to meal prep on a budget. 

Benefits of Meal Prep and Planning Apps

• Time-Saving: Apps can help you create shopping lists and plan meals efficiently, which reduces the time spent on grocery shopping and cooking during the week.
• Budget Management: Many meal planning apps allow you to track your grocery expenses and help you stay within your budget by suggesting cost-effective recipes.
• Recipe Inspiration: Apps often have extensive databases of recipes, making it easier to find meals that fit your dietary needs and budget. They can also help you use up ingredients you already have at home.

Popular Meal Prep and Planning Apps to Consider

1. Mealime: This app allows you to plan meals based on your dietary preferences and generates a shopping list for you
2. Yummly: Yummly offers personalized recipe recommendations and helps you create a shopping list based on your selected recipes.
3. Paprika: Paprika is a recipe manager that lets you save recipes from any website and organize them.

How to Make the Most of Meal Prep Apps

• Set a Weekly Meal Planning Day: Dedicate a specific day each week to plan your meals and create your shopping list using the app of your choice. This will help you stay organized and prepared.
• Utilize Built-In Features for Budget-Friendly Meal Prep: Take advantage of the recipe suggestions and nutritional tracking features to ensure you’re meeting your bulking goals without overspending.
• Adjust Portions: Most apps allow you to adjust serving sizes. Use this feature to scale recipes to your desired portion sizes to meet your calorie and protein needs.

Bonus Tip: Don’t Forget About Hydration: It’s More Than Just Protein, Carbs & Fats

While it’s easy to focus on food, hydration is crucial for bulking and fat loss.

Drinking enough water helps with digestion, nutrient absorption, and overall health.

Consider adding electrolyte-rich beverages or low-calorie options like flavored water or herbal teas to your hydration routine.

Conclusion

Creating a cheap bulking meal plan doesn’t have to be complicated or bland.

By following these 10 hacks, you can build a nutritious, flavorful diet that supports your muscle-building goals without breaking the bank.

Focus on calorie-dense cheap bulking foods, batch cooking, seasonal produce, and budget-friendly protein sources to maximize your intake while minimizing costs.

Now it’s your turn! Start implementing these strategies today, and watch as your meals become more enjoyable and your fitness journey more successful.

Remember, the right planning and smart choices can make all the difference in achieving your bulking goals!

FAQs

Q: How many calories should I consume when bulking?

A: Your calorie needs depend on your body weight, activity level, and fitness goals. A common approach is to consume 250-500 calories above your maintenance level for optimal muscle gain.

Q: Can I build muscle on a budget?

A: Yes! Focus on affordable protein sources, bulk cooking, and utilizing seasonal produce to keep costs low while still building muscle as efficiently as possible.

Q: What are some high-calorie snacks for bulking?

A: Some high-calorie snack options include trail mix, peanut butter on toast, Greek yogurt with granola, and smoothies made with fruits and protein powder.

Q: Is it okay to skip expensive supplements while bulking?

A: Absolutely! Many people achieve great results through whole foods alone. Focus on getting nutrients from your meals before considering supplements.

Q: How often should I prep my meals for bulking?

A: Many people find success with weekly meal prep. Cooking in batches once a week can save time and ensure you have nutritious meals ready to go.