How to Eat Healthy on a Budget

How to Eat Healthy on a Budget!

Are you strapped for cash and feel like if you buy healthy food you’ll be spending more money than you’ve got? Fear not!

In this episode Brandon takes us into your typical Grocery Store and guides us through a list of healthy foods which can be purchased on a budget.

Our food list includes Eggs, Milk, Turkey, Chicken, Sweet Potatoes, Greek Yogurt, Talapia, Brown Rice, Black Beans, Coffee, Tuna and more!

These foods are full of protein, healthy fats and carbs to help give you the energy to make it through your day.

Daily Workout Plan & Food Diet

Daily Workout Plan and Food Diet: A Day in the Life of a Buff Dude.

This routine is more or less the blueprint we’ve been using for years and we wanted to share it! Rome wasn’t built in a day and neither are Buff Dudes, but sticking with this food and fitness plan you will begin to see results fast. We cover breakfast, lunch, dinner, an hour workout and everything in between.

8 A.M.

BREAKFAST:
6 Egg Whites
5 Turkey Slices
2 Slices Ezekiel Bread

10 A.M.

2 Scoops Protein Whey Isolate w/water

12 P.M.

LUNCH:
4 Tuna Patties
8 Pieces Broccoli
1 Sweet Potato

3 P.M.

1 Scoop Protein Whey Isolate
1 Cup Greek Yogurt

6 P.M.

WORKOUT

7 P.M.

POST-WORKOUT SHAKE:
2 Scoops Whey Isolate Protein
2 Cups Skim Milk
2 Tablespoons Ovaltine

8 P.M.

DINNER:
2 Talapia
8 pieces Broccoli
2 Spinach Pancakes

10 P.M.

SLEEP

TOTAL DAILY CALORIES: 2600
The Daily Workout Plan and Food Diet – it’s all about staying the course and bringing yourself one step closer to becoming a B.U.F.F. Dude!

Daily Bulking Diet Meal Plan

PROTEIN SHAKE (BEFORE WORKOUT)

• 2 Scoops Chocolate Whey Isolate
• 2 TBSP peanut butter
• Ice
• 2 Cups Unsweetened Almond Milk
• 1 Banana
• 1/2 Cup (or packet) of Oatmeal

TOTAL = 790cal, 21g fat, 75g carbohydrates, 80g protein

PROTEIN SHAKE (AFTER WORKOUT)

• 2 Scoops Chocolate Whey Isolate
• 3 TBSP Chocolate Syrup
• 2 Cups Fat Free Milk

TOTAL = 600cal, 3g fat, 60g carbohydrates, 66g protein

BREAKFAST

• 2 slices Ezekiel bread — 160cal, 1g fat, 30g carbohydrates, 6g fiber, 8g protein
• 2 TBSP peanut butter — 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7 protein
• 4 slices extra lean turkey bacon — 80cal, 2g fat, 12g protein
• 4 egg wholes — 286cal, 19g fat, 1.4g carbohydrates, 25.1g protein

TOTAL = 714cal, 38g fat, 38.3g carbohydrates, 52.8g protein

SNACK (or replace favorite weight gainer)

• 1 large apple — 120cal, 31.8g carbohydrates, 5.5g fiber, 23g sugars
• 2 Tbsp peanut butter — 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7g protein

TOTAL = 308cal, 16g fat, 38.7g carbohydrates, 13g protein

LUNCH

• 7oz. 93%lean ground turkey — 466cal, 26.1g fat, 54.3g protein
• 1 cup marinara sauce — 129cal, 3.9g fat, 19.9g carbohydrates, 4.8g fiber, 3.7g protein
• 2 cup brown rice — 437cal, 3.2g fat, 91.7g carbohydrates, 7g fiber, 9g protein
• 1 cup raw broccoli — 30cal, 5.8g carbohydrates, 2.3g fiber, 1.5g sugar, 2.5g protein TOTAL = 1,062cal, 33.2g fat, 117.4g carbohydrates, 69.5g protein SNACK (or replace with favorite weight gainer)
• 2 cup low fat cottage cheese — 326cal, 4.6g fat, 12.2g carbohydrates, 56g protein
• 1 oz. walnuts — 185cal, 18.5g fat, 3.9g carbohydrates, 1.9g fiber, 4.3g protein

TOTAL = 511cal, 23.1g fat, 16.1g carbohydrates, 60.3g protein

DINNER

• 8 oz. salmon — 466cal, 27.9g fat, 49.9g protein
• 2 cups whole wheat couscous — 440cal, 3g fat, 96g carbohydrates, 10g fiber, 18g protein
• 2 cups spinach — 14cal, 2.2g carbohydrates,1.3g fiber, 1.7g protein
• 1.5 oz. low fat balsamic vinaigrette — 35cal, 2.5g fat, 3g carbohydrates

TOTAL = 945cal, 33.4g fat, 83.2g carbohydrates, 69.6g protein

SNACK

• 1 cup non fat Greek yogurt — 120cal, 7g carbohydrates, 22g protein
• 2 scoop casein protein — 260cal, 4g fat, 6g carbohydrates, 48g protein

TOTAL = 380cal, 4g fat, 13g carbohydrates, 70g protein

DAILY TOTAL =

5,425 calories, 147.7g fat, 306.7g carbohydrates, 325.9g protein, 44g fiber