Maintenance meal plans- on a budget

  • Posted by a hidden member.
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    Mar 12, 2013 4:38 AM GMT
    My budget is going to be really tight for the next few months. I have $200 to spend a month on groceries. Mostly I will be buying canned foods, beans, and frozen fruits and vegetables.

    I'm not finding any maintenance diet plans on these forums. Although I would like to gain at least 5 lbs. of lean muscle, my budget just isn't going to permit it in the near future, so would just like to maintain the muscle I have and cut.

    I'm going to invest in a big thing of protein powder which will help me with my protein needs every day, mixed with almond milk.

    Looking for great healthy meal plans.
  • Posted by a hidden member.
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    Mar 12, 2013 4:40 AM GMT
    Found a couple of good recipes from bodybuilding.com that look delicious and affordable:


    Quinoa salad

    1 cup uncooked, dry Quinoa
    1 cup shelled, frozen Edamame
    1 Red Bell Pepper
    1/4 cup chopped Cilantro
    1 Lime
    1 tbsp Olive Oil
    1/2 tsp each of Garlic Powder, Onion Powder, Cumin, and Paprika
    Salt and Pepper, to taste

    Bring 2 cups of water and 1 cup dry quinoa to a rolling boil. Boil for 2 minutes.
    Reduce to a simmer and cover. Allow to cook for another 15 minutes, then fluff with a fork.
    In a separate small saucepan, boil frozen edamame in water for 5 minutes, or until fully cooked.
    Once quinoa and edamame are fully cooked, add all ingredients in a large bowl and mix until all flavors are incorporated.


    Mexican style protein bowl

    1/2 cup cooked Brown Rice
    1/3 cup cooked Black Beans
    2 heaping spoonfuls of Salsa
    1/4 sliced Avocado
    Optional Add-ins
    2 tbsp plain Fat-free Greek Yogurt

    Directions
    In a bowl, combine all ingredients.
  • calibro

    Posts: 8888

    Mar 12, 2013 4:25 PM GMT
    ice. just bags and bags of ice
  • gwuinsf

    Posts: 525

    Mar 12, 2013 5:03 PM GMT
    I've been doing a lot of stir fry ground beef with veggies lately when I'm lazy. Ground beef can be pretty cheap source of protein.

    Or you can come over to my place to eat. icon_razz.gif
  • Posted by a hidden member.
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    Mar 12, 2013 7:08 PM GMT
    timshel saidFound a couple of good recipes from bodybuilding.com that look delicious and affordable:


    Quinoa salad

    1 cup uncooked, dry Quinoa
    1 cup shelled, frozen Edamame
    1 Red Bell Pepper
    1/4 cup chopped Cilantro
    1 Lime
    1 tbsp Olive Oil
    1/2 tsp each of Garlic Powder, Onion Powder, Cumin, and Paprika
    Salt and Pepper, to taste

    Bring 2 cups of water and 1 cup dry quinoa to a rolling boil. Boil for 2 minutes.
    Reduce to a simmer and cover. Allow to cook for another 15 minutes, then fluff with a fork.
    In a separate small saucepan, boil frozen edamame in water for 5 minutes, or until fully cooked.
    Once quinoa and edamame are fully cooked, add all ingredients in a large bowl and mix until all flavors are incorporated.


    Mexican style protein bowl

    1/2 cup cooked Brown Rice
    1/3 cup cooked Black Beans
    2 heaping spoonfuls of Salsa
    1/4 sliced Avocado
    Optional Add-ins
    2 tbsp plain Fat-free Greek Yogurt

    Directions
    In a bowl, combine all ingredients.


    Great veggie recipes!
  • MadeinMich

    Posts: 1624

    Mar 13, 2013 3:33 PM GMT
    I'm glad you wrote this. I am in the same boat. Currently unemployed, looking for work. I'm trying to maintain my muscle on a budget too. I think I may be able to help. My budget for food each week is $50 per week, here goes.

    - Lintel beans mixed with salsa (very delicious and and nutritious.See video below)
    You can get 20 grams of protein and 40g of carbs for 160 calories off lintel beans and canned salsa mix is very low in calories.
    One bag of lintel beans in my area = $1.85. 2 cans of salsa = $2.00

    -One package of 7 chicken breast from Walmart = $10.00

    - One carton of 18 large eggs from Walmart = $ 2.48

    - One box of microwaveable instant brown rice (8 servings) = $1.50

    - 20 cans of tuna for one week = approximately $18.00

    -Body Fortress Whey protein powder at Walmart (28 servings purchased every 2 weeks) = $16.00 = $8.00 per week.

    Total = $43.83 per week. With room left over for more.

    Cheap, highprotein/carbs foods:Lintel beans (highest protein to calorie ratio of ANY bean)

    I hope this helps
    Chicken Breast
    Tuna
    Large Eggs
    Cheap store brand brown rice
    Cheap Walmart Whey Protein


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