Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers! ***Note: In the video, the macros for the egg stir fry were accidentally duplicated from the smoothie macros. The correct macros for the egg stir fry are in the PDF and in the description box, which should be: 602 calories, 27g protein, 81g carbs, 18g fat
8 dollars are 600 INR !!!!!And trust me it is not at all budget free for common man in India. No grudges or negativity, love your content but it is not just in budget or budget friendly🙏🏻🧑🏻☺
The "budget friendly food sources" section was something I've never seen anyone do in that way. I've watched a ton, a freakin' ton of videos like this, and not one person took the time to gather data like that and present it in such an easy to read/record format.
can we have a moment to thank this dude for all his effort in every aspect of bodybuilding such as working out and nutrition's intake and every thing else, i really admire his work and i hope he stays well and keep teaching us from his knowledge; keep up the good work my man and thank you from all my heart.
For those of you wanting to increase the protein count, adding Greek yogurt is a great addition to the morning smoothie. A $5 tub from Walmart can last around 2 weeks. That’s an extra .35 cents per day for around 13g of protein extra
I’m in awe that I watched ONE video that answered what 6 other videos in total couldn’t answer. This video leaves you with no questions and so much confidence ! Thank you so much for the time and effort you took to make this !
@@jamesyboy4330i've been following his meal plan for a while and decided to check if macros are right because of the dude you repiled to comment. After writing everything down it seems like the creator of the video was right and macros check out there is detailed list: Meal 1 Macros: Oatmeal 30g - 112kcal and 3.4g protein Milk 0.5l - 300kcal and 15g protein Peanut butter 30g - 159kcal and 5.5g protein Banana - 107 kcal and 1.3g protein Protein supplement 35g - 122kcal and 28g protein Total: 793 kcal and 53g protein Meal 2 Macros: Rice 100g - 353kcal and 7.6g protein Eggs 3 - 141kcal and 12.7g protein Celery 45g - 7kcal and 0.3g protein Carrot 45g - 18kcal and 0.4g protein Cabbage 45g - 12kcal and 0.6g protein Total: 531 kcal and 21.6g protein Meal 3 Macros: Rice 100g - 353kcal and 7.6g protein Chicken breast 110g - 133kcal and 24g protein Bell pepper 230g - 71kcal and 3g protein Beans 230g - 262 kcal and 15g protein Salsa sauce 100g - 86kcal and 1.6g protein Sweet onion - 34kcal and 0.8g protein Total: 937kcal and 52g protein Meal 4 Macros: Turkey 125g - 163kcal and 24g protein Sweet potato 224g - 193kcal and 3.5g protein Beans 150g - 50kcal and 3g protein Olive oil - 153kcal Total: 541kcal and 30g protein Total for all meals: 2838kcal and 156g protein
I know as a body builder type you might not have thought of this but this meal prep is really great for pregnant and nursing mothers as well. When you're pregnant and making milk you need high calcium and protein. I'm 6 months post partum and I am not trying to gain muscle mass at all but this meal prep will definitely help me with my nutritional goals and help me nourish my baby. Thank you 😍
I used to doubt everything about health and nutrition until I taught myself how to cook when the Pandemic started back in March. Literally learned as I went and went from 175 down to 137 lbs from running every other day, staying in a caloric deficit and eating cheap healthy food like this. I was so surprised and now understand what the body is capable of. I'm lean bulking now, back up to 150 lbs but loving how learning how to cook changed my life. I'd suggest anyone to just start, experiment, have fun with it, everyone's meal prep will be different, have a routine going for yourself and you won't ever look back after all the progress you make!
Is it a good idea to swap out the fresh veggies for frozen instead? I can’t waste too much money and rather go to sams club and buy frozen veggies in bulk
@@avalosalex1993 I don’t think it matters if they don’t have stuff added to them. I recommend looking at the label for that. You can even freeze fresh veggies to keep them longer. Just keep in mind that some veggies taste weird and can get weird when frozen because of the water content. But yea, you can swap frozen veggies for fresh veggies.
Wow, I’m a boxer and used to live off of tuna and rice to make weight coz I don’t know how to cook healthy food that taste yum and isn’t too much of a hassle to prepare, this video was really a game changer for me I’ve been on this shit the past week and my weight is good, feel strong and actually look forward to my meals now, I could never get sick of this. Thank you brother for this 👊🏽
Detailed Summary for [00:03](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Building a healthy muscle-building diet on a budget - Choose nutritious protein, fats, and carb sources - Affordable protein options include eggs, milk, canned tuna, chicken breasts, and lean ground turkey - Whey protein powder can be cost-effective and convenient - Opt for budget-friendly carb sources [01:28](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Budget-friendly and healthy meal plan - Rice, pinto beans, and potatoes for fats - Olive oil and peanut butter for healthy fats - Carrots, onions, cabbage, and romaine lettuce for vitamins and minerals - Salt, pepper, paprika, garlic powder, soy sauce, and salsa for condiments and seasoning - Purchase these foods at cost-friendly grocery stores like Walmart and Aldi - Meal plan consists of four main meals with at least 20 grams of protein each [02:53](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) A meal plan for a daily total of 2700 calories and 160 grams of protein. - Start with a quick and nutritious smoothie made with oatmeal, banana, milk, peanut butter, and whey protein. - Make an egg stir fry with brown rice, chicken stock, carrots, celery, cabbage, soy sauce, and garlic powder. [04:22](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Three budget-friendly and nutritious meal ideas. - Meal 1: Garlic fried rice with vegetables and scrambled eggs. - Meal 2: Fajita bowl with brown rice, chicken, green pepper, onion, pinto beans, salsa. - Meal 3: Ground turkey with roasted sweet potato and green beans. [05:47](th-cam.com/video/hAmSbK81_MA/w-d-xo.html47) A budget-friendly meal prep recipe for roasted sweet potatoes, ground turkey, and green beans. - Chop sweet potatoes and season with olive oil, salt, and pepper. Roast for 30 minutes at 400 degrees. - Cook ground turkey with salt, pepper, garlic, and paprika. - Steam green beans until cooked to your liking. - Top the meal with cinnamon or ketchup for extra flavor. - Meal prep the meals for up to three days for best taste and freshness. [07:10](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Cooking in smaller batches is the key to tastier meals - To cook in batches, multiply the amount of each ingredient by three - Grocery shop once a week for perishable foods to avoid waste and additional costs - Add variety to your meal plan by swapping out protein, carb, or fat sources with equivalent budget-friendly options [08:31](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Experiment with different seasoning sauces and veggies to add variety to your meals. - Tweaking the calories and macros can be done by adjusting the portion sizes of the meals. - Prioritize a protein intake of around 1 gram per pound of body weight and a calorie intake of body weight in pounds multiplied by 15-17. - Monitor your weight and adjust serving sizes accordingly to prevent rapid weight gain or loss. [09:52](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Eating healthy can be affordable - A budget meal plan is provided with recipes and grocery list - A step-by-step program is available for muscle building
Dude seriously write a book, everything I was looking for on amazon isn't there it's here, a simple list of groceries, budget and simple fast meal recipes!
I never like videos on TH-cam but this guy is a legend, took all this time to collect data and prepare each dish and breakdown nutrient content. Let’s just thank this guy.
I have searched videos for years and I can't thank you enough for this! You hit every point and answered all of my questions- and for FREE! AND everything you prepped and cooked, I could literally eat every damn day n not get sick of it. I've struggled gaining weight all my life and I am much more confident that I can actually get something good going for myself here with just this video alone, thanks a lot! U have no idea how great this video is- gold👌
As an Asian who eats rice just about every meal, I can testify of the true power of the rice hack with the finger. That clip convinced me of his credibility. 😂
At 4:33 it shows the Breakfast Smoothie macros for the Egg Stir Fry. It should be 602 calories, 27g protein, 81g carbs, 18g fat instead according to what Jeremy wrote in the description box.
Bro how is that possible, every protein powder today alone is usually 25g of protein per scoop then you add protein from two spoon full of peanut butter, oatmeal has some protein and don’t forget about the protein from milk. I would put it at atleast minimum 45g of protein but his 55g is probably accurate I have never done the exact calculations.
Dude, before stumbling into this channel, I had been trying to put up weight and muscle for around 2 years with some results. After following your guides for just six months, I've increased my gains by almost 40%. Keep up the good work, dude.
@@iboey Not pure muscle. If that were the case, I would look way better than I actually do. But after following some of his instructions, I have been able to get better muscle growth and definition.
@@MrCmon113 I adjusted my diet based on the information in this channel plus some personal investigations. But I did not eat more in terms of quantity.
If I could recommend a cheap meal planner for beginners, that would definitely be Next Level Diet. If only I'd used it earlier, I would have saved so much time and money.
@@marco7838so the reason we have Maintenance calories is because everyone burns that amount of calories every day, on Average not including exercise, you’ll burn between 15-17 calories per lb of body weigh. Hope that helps
This is probably the best meal prep video I’ve ever watched. All the information is so organized, explanations are simple and direct to the point, no unnecessary narration, and the video presentation is very easy to eyes. Thank you so much!!!
Not sure even Jeremy knows how valuable this information is. The info here is so great. Thank you very much sir. I will be downloading and referencing constantly.
*At the end i laughed and got teary eyed from joy, thank you for helping me with my journey, meal prep has always been a struggle for me to figure out nutritionally. I’ve added everything to my grocery list*
my man. youre the only person ive seen in awhile that actually lays it all out very basically. most trainers dont do this so i truly appreciate all the effort you put in for us. Thanks!
This guy and his videos are superb. You have so much credibility. You don’t dictate, you simply provide simple, researched and accurate information for everyone to take from them that they need to. Thank you so much. I enjoy sharing your videos to my husband and 19 year old sporty son (they think they know it all at that age!)
Now I know what to shop for and prep for 3 days! Rather than one whole week, usually middle of the week I do need to change it up. You and your video are super helpful, clear, and don’t over talk like other videos. You’re straight and to the point… thank you so much!!! Marissa
really appreciate this guide. I've dropped about 35lbs (210-175) since I started working out but have kinda plateaued and am looking for ways to decrease fat and increase muscle mass as I'm at about the weight I'd like but not toned. This simple to follow meal plan seems like a great step in the right direction, really appreciate the time and effort put in!
I really recommend going to the frozen section of your supermarket to see if they have any of the vegetables you’re looking for there. you basically avoid having to throw away any of you didn’t eat as much as expected, and at least here in Denmark, it’s a much cheaper alternative to the fresh version. Also, with modern flash freezing there is very minimal loss of quality and the vegetables are always picked at their optimal ripeness
It kills me this hasn’t passed a million views yet, so many people are missing out on such great knowledge! A dozen guys from my work thank you for this video brother!
I realized my favorite smoothie is delicious, so I started intentionally making it every day to save time in the morning. Now my day starts out easy with no thought, and I look forward to what feels like a treat.
Hey Jeremy, I just wanted to sincerely thank you man for spending so much time on the production quality of this video. It’s not only loaded with useful and helpful information, but the amount of time I can tell you’ve spent on this project is truly inspiring. I cannot explain in words how much this video has helped me, ever since my recent move to now being on my own, and now having to meal plan… You’re a lifesaver bro, and you deserve much more. You have a new subscriber💪
Definitely gonna try this soon. I'm currently in college and I usually have a breakfast burrito, oatmeal, lunch smoothie, and chicken/lentils/rice/veggies for dinner. I don't have a ton of time, so I whip most of the dinner stuff in the Instant Pot, it's pretty easy.
This video is so underrated. This guy went overboard providing information for a starter muscle builder to understand where to start and how to do it. Amazing video!
Absolute respect for breaking down each and everything, presenting so well and doing entire thing instead of one meal! Everything I needed was in one video.
This is a really well thought out and easy to follow video. Just an absolute pain when I’m the one who usually cooks for a family of 4. So much food and other considerations to take into account
This is probably one of the most impressive, informative videos I’ve seen in a while. I’m really struggling to figure out what foods my specific body needs to gain muscle and stay toned while doing it. This really helped brother, I’m gonna hit Walmart tomorrow and start meal prepping for the this upcoming work week. Let’s get it baby 💪🏼
Jeremy is one of the best fitness TH-camrs on TH-cam the amount of time and effort he puts to make such high quality videos always puts me in awe, you have to give it to him for consistently dropping 10/10 videos 👏🏾👏🏾
Finally, a complete video, full of detailed, usable information, without jerking you around, jumping through hoops, leaving things out, etc. Kudos, Jeremy. I greatly appreciate the information and hope to start making changes in my own meal plan.
I fell in love with working out & never took time to meal prep but im gonna try this out, already typing in my notes! Thank you so much you are a blessing
Been working out for a couple years but I have never meal prepped because I was scared the food wouldn’t taste good or wouldn’t make the right meals . Finally decided to give it a try but wanted to do some research & this is honestly the best video I’ve watched with great details & explanations ! 👏🏻
Wow. This video was incredibly helpful. I was in awe the entire time on how much free knowledge you dropped and just when I thought it couldn’t get any better, you gave us a free pdf meal plan 🥺 you’re a real one ☝️👑
You may be eating too much protein at once. Try splitting it up throughout the day. Your body can only absorb so much protein, the rest is either used for energy or, goes the way of the colon. You may be having a protein shake and then an hour later eating meat high in protein. Could also be your bioflora. Try eating yogurt with active cultures or kefir milk.
This is priceless. Even if you don't read these, just want to show my appreciation for the huge value you have provided to the world with this channel. Thank you and Cheers!
THANK YOU SO MUCH FOR THIS VIDEO!!!!! I am a single mom with three body building young adult children and these meals will be such a help in us getting started on budget!
Wow, this video is actually free and helpful unlike those stupid apps that cost $4.99 per month to just track how much to eat and give recommendations.
Nice. No need to cook the eggs separately for the stir fry though. Just throw them in at the end and they'll cook up super quickly. Also will have more flavor and won't be as overcooked as the ones here.
I can't believe people are so AMAZED by this video... Is prepping food that difficult of a concept?? Figure out meals you like and cook a lot of them. WOW.
From someone who’s trying to get back being a lean, mean, machine after putting on dating weight AND quarantine weight... thank you for this! This is the most simple, no bullshit meal prep video that I’ve come across.
Hey bro, I've noticed this just by doing this myself. When I'm on a calorie surplus (where u need more calories than your daily value) I just shove it all down and after a few days, I get more used to it cause, according to research, my stomach will expand. So if you're always full for a few days, your stomach will expand and you have trained it to get bigger and you can take in more. Same with a calorie deficit (where you take in less calories than your daily value). If you eat less and just suffer and be hungry for a few days, your stomach will shrink and you will have trained your stomach to take in less. Hope that helps a bit
@@k1ngmarchy320 hey do you know the list of foods that he used? Because he didn’t give us a list to buy. Because I’m going to start this diet shit serious this week or next week
Bagels, milk, hot spices, drinking plenty while eating and eating fast. If you're doing those things already, maybe look at what advanced bodybuilders and strongmen eat.
Ground beef, carrots, potatoes, mix in some "el pato" Mexican hot tomato sauce, add a side of rice & beans, heat up 3-5 tortillas and your set. I found this out while high af and had the munchies lol. Turns out it's a good meal for gains.
I just got done meal prepping all of these meals and they smell and look amazing. I already tried the Sweet Potato Turkey Hash meal and it’s so good. Thank you for posting this! I hope to see more videos like this again.
S tier video. I went out and bought everything and I’ll try this out for a week and see how it goes! Will update in a week :) Update: Well it’s been a week and I gotta say I love the protein shake! It keeps me full for a few hours and I’ll have lunch. At first I tried the fried rice but idk if I am doing something wrong but man did it taste awful! So I skipped on it and ended up filling my lunch with a different high protein dish. I ended up trying whole grain turkey sandwiches. The fajitas actually were very good! No oil is used and everything tastes good! The final dish I also didn’t make because that would be too much protein for me. Anyways I’m very skinny fat and in this whole week I had a solid beginner workout routine with 2 rest days and I noticed parts of my body have less fat! I’m also significantly more toned on my upper body! So over all this is super helpful when you pair along with a consistent workout! Very solid :D
@@cgme9535 I ate the food for a week or two and didn’t see too much of a difference at first. But I started to branch off and make my own food and I’m doing pretty well! The big thing is that this helped start my journey for sure and although I’m not near my goal this is the video that made me start eating better!!! So rn I feel pretty good! Lastly, the only thing I did keep is the protein shake- I don’t use the same milk but the rest of ingredients I still use and it’s the best thing in the morning. I have it every day with some creatine :)
Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers!
***Note: In the video, the macros for the egg stir fry were accidentally duplicated from the smoothie macros. The correct macros for the egg stir fry are in the PDF and in the description box, which should be: 602 calories, 27g protein, 81g carbs, 18g fat
KEGEL TIPS NOW
8 dollars are 600 INR !!!!!And trust me it is not at all budget free for common man in India. No grudges or negativity, love your content but it is not just in budget or budget friendly🙏🏻🧑🏻☺
I've been like how dfq could that have 55g of prot. haha thanx for correction :)
Thanks! Sir
Great video, inspiration for meal plans is super valuable for us.
The "budget friendly food sources" section was something I've never seen anyone do in that way.
I've watched a ton, a freakin' ton of videos like this, and not one person took the time to gather data like that and present it in such an easy to read/record format.
100.. this video is low key legendary. As soon as I saw it, was gonna start screenshotting all his charts.. nvm he provided in as a PDF. Nuts.
@@kbrizy1 I had the exact same reaction. Started taking pictures from my phone haha.
@@ANecessaryEnd I think we all did 😂 it’s great
You really should be buying higher quality food. But it ain't gunna cost 8 per meal
So reall !!
can we have a moment to thank this dude for all his effort in every aspect of bodybuilding such as working out and nutrition's intake and every thing else, i really admire his work and i hope he stays well and keep teaching us from his knowledge; keep up the good work my man and thank you from all my heart.
^^
His videos have been the most helpful and non-clickbait ones to me. He needs his crown
All natural
Absolutely
Honestly! I was just abt to say then saw this comment
The way he breaks things down visually is what got me.
He did a fantastic job
@@ivotenotocensorship5247 ooo
For those of you wanting to increase the protein count, adding Greek yogurt is a great addition to the morning smoothie. A $5 tub from Walmart can last around 2 weeks. That’s an extra .35 cents per day for around 13g of protein extra
Hello can you send me the pdf please for some reason I can't download it
bro dont eat yogurt that has been waiting in the fridge for 2 weeks.Maximum time limit should be around 3-4 days.
@@yahyakalkan2417 y not
@@yahyakalkan2417 naw g it’s got an expiration date
@@Percules625 my man expiration dates are valid for unopened products the second u rip package its gone
When this man started tellin us how to cook it too I was bout to break down in tears
lmao
Right!!
You dont know how to cook? Lmaoo
@@sexyalien806 , me either
@@tre_4 sad.
I’m in awe that I watched ONE video that answered what 6 other videos in total couldn’t answer. This video leaves you with no questions and so much confidence ! Thank you so much for the time and effort you took to make this !
Its weird watching this free 😁
the one video that stuck off the first.. so clear and easy!
i SWEAR 😭😭
Damn and we just get this for free?..... you’re incredible dude.
Your the product
@@spicyaleks2881 you are, you're *
@@spicyaleks2881 how?
Get them gains! 💪🏾
@@spicyaleks2881 Dude, there is nothing you can do to escape the big 5. Stop worrying.
This is actually one of the best videos I’ve seen on TH-cam. Not only did you show me what I needed but you also showed me how you cooked it!
….. his macros are severely wrong.
@@AI_Ralphcare to explain?
@@jamesyboy4330i've been following his meal plan for a while and decided to check if macros are right because of the dude you repiled to comment. After writing everything down it seems like the creator of the video was right and macros check out there is detailed list:
Meal 1 Macros:
Oatmeal 30g - 112kcal and 3.4g protein
Milk 0.5l - 300kcal and 15g protein
Peanut butter 30g - 159kcal and 5.5g protein
Banana - 107 kcal and 1.3g protein
Protein supplement 35g - 122kcal and 28g protein Total: 793 kcal and 53g protein
Meal 2 Macros:
Rice 100g - 353kcal and 7.6g protein
Eggs 3 - 141kcal and 12.7g protein
Celery 45g - 7kcal and 0.3g protein
Carrot 45g - 18kcal and 0.4g protein
Cabbage 45g - 12kcal and 0.6g protein Total: 531 kcal and 21.6g protein
Meal 3 Macros:
Rice 100g - 353kcal and 7.6g protein
Chicken breast 110g - 133kcal and 24g protein
Bell pepper 230g - 71kcal and 3g protein
Beans 230g - 262 kcal and 15g protein
Salsa sauce 100g - 86kcal and 1.6g protein
Sweet onion - 34kcal and 0.8g protein Total: 937kcal and 52g protein
Meal 4 Macros:
Turkey 125g - 163kcal and 24g protein
Sweet potato 224g - 193kcal and 3.5g protein
Beans 150g - 50kcal and 3g protein
Olive oil - 153kcal Total: 541kcal and 30g protein
Total for all meals: 2838kcal and 156g protein
@@jamesyboy4330probably someone with an over inflated ego tbh 😂😂🤷♀️
The quality of this video and editing are insane
yes it is
He's really hurting his gains spending this much time on a video
@@yaricksgym 😐
he presents the information in such a digestiable way
Ba-dum-tsssss
Yeah he really spiced this video up!
yeah he satiated my hunger for knowledge
In terms of knowledge, we just _gained_ a lot
ffs i didn't even mean for it to be a pun 😂
I’m only 46 seconds in and I can already tell this is a high quality video
Getting me excited as I watch these 3 minute ads
@@jonrubeo7449 Use an adblocker bruh
This could actually be the only meal prep video you ever need to watch. Appreciate the effort and love gone into this. Such a banger
True. Its perfectly concise. And I think anyone can prep this stuff.
I like this dude he really cares about his audience
Nice suit
Vicetone astronomia
I like this dude he really cares about his sponsors
@@arzufbkz6099 I love that song, did you hear the new one?
@@jameswallace9906 Who is sponsoring him?
As an european, thank you so much for having the attention to put everything in grams. Stay safe Jeremy!
As part of the rest of the world, I appreciate it as well
@@ademasdanjuro 😂😂😂 for real
Do you know he’s Canadian? 🤔
@@jaco13wllis84 I did not know actually
@@ademasdanjuro yeah, he lives in Vancouver I think
WHAT DID WE DO TO DESERVE THIS HIGH QUALITY OF A VIDEO??
We don't
Drink meal one before a workout. You'll probably throw up from being too full lmao
He gets paid bro he’s fine
@@EpsiIonEagle i think you want to wait atleast an hour before you workout
This must be something he's very passionate about.
I know as a body builder type you might not have thought of this but this meal prep is really great for pregnant and nursing mothers as well. When you're pregnant and making milk you need high calcium and protein. I'm 6 months post partum and I am not trying to gain muscle mass at all but this meal prep will definitely help me with my nutritional goals and help me nourish my baby. Thank you 😍
You should be very proud of yourself for taking the steps needed to make sure your baby is healthy.
hey, hope you had a safe and healthy birth
“Only make enough for 3 days at a time.” THIS, I wish I learned years ago. Great advice, ways to save and portion. Thanks for creating these!
Why? You can freeze it for months.
@@Imran-Lalani How long would it be good for by freezing it?
@@y3l10wflash6at least 2 months, more of water content is lower
I used to doubt everything about health and nutrition until I taught myself how to cook when the Pandemic started back in March. Literally learned as I went and went from 175 down to 137 lbs from running every other day, staying in a caloric deficit and eating cheap healthy food like this. I was so surprised and now understand what the body is capable of. I'm lean bulking now, back up to 150 lbs but loving how learning how to cook changed my life. I'd suggest anyone to just start, experiment, have fun with it, everyone's meal prep will be different, have a routine going for yourself and you won't ever look back after all the progress you make!
@TheGood Guy Too true. What you eat is so important.
Good job man!
Is it a good idea to swap out the fresh veggies for frozen instead? I can’t waste too much money and rather go to sams club and buy frozen veggies in bulk
@@avalosalex1993 I don’t think it matters if they don’t have stuff added to them. I recommend looking at the label for that. You can even freeze fresh veggies to keep them longer. Just keep in mind that some veggies taste weird and can get weird when frozen because of the water content. But yea, you can swap frozen veggies for fresh veggies.
How's things going now??
Wow, I’m a boxer and used to live off of tuna and rice to make weight coz I don’t know how to cook healthy food that taste yum and isn’t too much of a hassle to prepare, this video was really a game changer for me I’ve been on this shit the past week and my weight is good, feel strong and actually look forward to my meals now, I could never get sick of this. Thank you brother for this 👊🏽
Detailed Summary for
[00:03](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Building a healthy muscle-building diet on a budget
- Choose nutritious protein, fats, and carb sources
- Affordable protein options include eggs, milk, canned tuna, chicken breasts, and lean ground turkey
- Whey protein powder can be cost-effective and convenient
- Opt for budget-friendly carb sources
[01:28](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Budget-friendly and healthy meal plan
- Rice, pinto beans, and potatoes for fats
- Olive oil and peanut butter for healthy fats
- Carrots, onions, cabbage, and romaine lettuce for vitamins and minerals
- Salt, pepper, paprika, garlic powder, soy sauce, and salsa for condiments and seasoning
- Purchase these foods at cost-friendly grocery stores like Walmart and Aldi
- Meal plan consists of four main meals with at least 20 grams of protein each
[02:53](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) A meal plan for a daily total of 2700 calories and 160 grams of protein.
- Start with a quick and nutritious smoothie made with oatmeal, banana, milk, peanut butter, and whey protein.
- Make an egg stir fry with brown rice, chicken stock, carrots, celery, cabbage, soy sauce, and garlic powder.
[04:22](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Three budget-friendly and nutritious meal ideas.
- Meal 1: Garlic fried rice with vegetables and scrambled eggs.
- Meal 2: Fajita bowl with brown rice, chicken, green pepper, onion, pinto beans, salsa.
- Meal 3: Ground turkey with roasted sweet potato and green beans.
[05:47](th-cam.com/video/hAmSbK81_MA/w-d-xo.html47) A budget-friendly meal prep recipe for roasted sweet potatoes, ground turkey, and green beans.
- Chop sweet potatoes and season with olive oil, salt, and pepper. Roast for 30 minutes at 400 degrees.
- Cook ground turkey with salt, pepper, garlic, and paprika.
- Steam green beans until cooked to your liking.
- Top the meal with cinnamon or ketchup for extra flavor.
- Meal prep the meals for up to three days for best taste and freshness.
[07:10](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Cooking in smaller batches is the key to tastier meals
- To cook in batches, multiply the amount of each ingredient by three
- Grocery shop once a week for perishable foods to avoid waste and additional costs
- Add variety to your meal plan by swapping out protein, carb, or fat sources with equivalent budget-friendly options
[08:31](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Experiment with different seasoning sauces and veggies to add variety to your meals.
- Tweaking the calories and macros can be done by adjusting the portion sizes of the meals.
- Prioritize a protein intake of around 1 gram per pound of body weight and a calorie intake of body weight in pounds multiplied by 15-17.
- Monitor your weight and adjust serving sizes accordingly to prevent rapid weight gain or loss.
[09:52](th-cam.com/video/hAmSbK81_MA/w-d-xo.html) Eating healthy can be affordable
- A budget meal plan is provided with recipes and grocery list
- A step-by-step program is available for muscle building
Dude seriously write a book, everything I was looking for on amazon isn't there it's here, a simple list of groceries, budget and simple fast meal recipes!
As a proud Asian. I laughed when he said "asian hack" when he did the finger rice hack
Wasnt sure if he said asian or ancient. Did a quick google and a rice cooker dates back to 73BC so i think he said ancient.
he said asian, hes not talking about the rice cooker
@@CheapseaChicken i know man haha, it was a joke
My African mother told me the same lol
O..kay?
I never like videos on TH-cam but this guy is a legend, took all this time to collect data and prepare each dish and breakdown nutrient content. Let’s just thank this guy.
I have searched videos for years and I can't thank you enough for this! You hit every point and answered all of my questions- and for FREE! AND everything you prepped and cooked, I could literally eat every damn day n not get sick of it. I've struggled gaining weight all my life and I am much more confident that I can actually get something good going for myself here with just this video alone, thanks a lot! U have no idea how great this video is- gold👌
Update?
Full time job, and working OT 6 days out of the week makes wanting to do this so ridiculous. Great content, imma give it a shot
how’s it looking?
he's inspiring us to cook! 😄
Why are you working out 6 days a week?
@@crazyjane6979 OT usually means overtime, as in working more than the usual 40 hours a week. Could be just a spelling error tho lol🤷🏽♂️
Right there with you bro 🤦♂️ 3rd shift
I eat around 1900 calories a day and spend WAY MORE MONEY
I definitely needed this vid. Thanks man. You are the one.
As an Asian who eats rice just about every meal, I can testify of the true power of the rice hack with the finger. That clip convinced me of his credibility. 😂
He forgot that dipping his finger lets him talk to his ancestor that tells him it is theneight amount
Jeremy’s channel is levels above any other fitness forums out there. Job well done!
Have u herd of Greg doucette
Nah man AthleanX is the best in bussiness
@@alexpetric11 lol nice one
Will Tennyson, check him out
AthleanX is levels above Jeremy lol. Stop being so ignorant. There are other channels too
At 4:33 it shows the Breakfast Smoothie macros for the Egg Stir Fry. It should be 602 calories, 27g protein, 81g carbs, 18g fat
instead according to what Jeremy wrote in the description box.
Haha I literally just looked in the comments cause I was like “how the F is that meal 55g protein 😂”
@@bmakrides for a second I thought he was using ostrich eggs or smth
@@bmakrides me too
Bro how is that possible, every protein powder today alone is usually 25g of protein per scoop then you add protein from two spoon full of peanut butter, oatmeal has some protein and don’t forget about the protein from milk. I would put it at atleast minimum 45g of protein but his 55g is probably accurate I have never done the exact calculations.
I was just about to comment this. I was like how tf does 3 eggs and trace amount of protein in other ingredients make upto 55g of protein lol
Dude, before stumbling into this channel, I had been trying to put up weight and muscle for around 2 years with some results. After following your guides for just six months, I've increased my gains by almost 40%. Keep up the good work, dude.
You keep up the good work too dude... His programs are good. Bought one few months ago.
are u sure the 40% gain in just months are on pure muscle gain and not fats, water and perhaps abit of muscle?
@@iboey Not pure muscle. If that were the case, I would look way better than I actually do. But after following some of his instructions, I have been able to get better muscle growth and definition.
Did you work out and eat more during those six months than before?
@@MrCmon113 I adjusted my diet based on the information in this channel plus some personal investigations. But I did not eat more in terms of quantity.
If I could recommend a cheap meal planner for beginners, that would definitely be Next Level Diet. If only I'd used it earlier, I would have saved so much time and money.
At 9:07 why does he multiply by 15-17? Why those numbers in specific multiplied by your bw?
@@marco7838so the reason we have Maintenance calories is because everyone burns that amount of calories every day, on Average not including exercise, you’ll burn between 15-17 calories per lb of body weigh. Hope that helps
This is probably the best meal prep video I’ve ever watched. All the information is so organized, explanations are simple and direct to the point, no unnecessary narration, and the video presentation is very easy to eyes. Thank you so much!!!
Not sure even Jeremy knows how valuable this information is. The info here is so great. Thank you very much sir. I will be downloading and referencing constantly.
i've seen this tackled by 100 youtubers, and once again, Jeremy just did it better, much better. Best fitness channel on youtube
*At the end i laughed and got teary eyed from joy, thank you for helping me with my journey, meal prep has always been a struggle for me to figure out nutritionally. I’ve added everything to my grocery list*
Lol
You beautiful jess
my man. youre the only person ive seen in awhile that actually lays it all out very basically. most trainers dont do this so i truly appreciate all the effort you put in for us. Thanks!
This guy and his videos are superb. You have so much credibility. You don’t dictate, you simply provide simple, researched and accurate information for everyone to take from them that they need to. Thank you so much. I enjoy sharing your videos to my husband and 19 year old sporty son (they think they know it all at that age!)
Now I know what to shop for and prep for 3 days! Rather than one whole week, usually middle of the week I do need to change it up. You and your video are super helpful, clear, and don’t over talk like other videos. You’re straight and to the point… thank you so much!!! Marissa
really appreciate this guide. I've dropped about 35lbs (210-175) since I started working out but have kinda plateaued and am looking for ways to decrease fat and increase muscle mass as I'm at about the weight I'd like but not toned. This simple to follow meal plan seems like a great step in the right direction, really appreciate the time and effort put in!
Update?
I really recommend going to the frozen section of your supermarket to see if they have any of the vegetables you’re looking for there. you basically avoid having to throw away any of you didn’t eat as much as expected, and at least here in Denmark, it’s a much cheaper alternative to the fresh version. Also, with modern flash freezing there is very minimal loss of quality and the vegetables are always picked at their optimal ripeness
Wow, I am thoroughly impressed with the level of fucking detail this man has put into this video.
Did it work ?
It kills me this hasn’t passed a million views yet, so many people are missing out on such great knowledge! A dozen guys from my work thank you for this video brother!
this video is so iconic and never lost relevancy, Jeremy is honestly a miracle we don't deserve
The editing animation on this video was phenomenal. Kudos to you or your editor.
I realized my favorite smoothie is delicious, so I started intentionally making it every day to save time in the morning. Now my day starts out easy with no thought, and I look forward to what feels like a treat.
Hey Jeremy, I just wanted to sincerely thank you man for spending so much time on the production quality of this video. It’s not only loaded with useful and helpful information, but the amount of time I can tell you’ve spent on this project is truly inspiring. I cannot explain in words how much this video has helped me, ever since my recent move to now being on my own, and now having to meal plan… You’re a lifesaver bro, and you deserve much more. You have a new subscriber💪
Jeremy is one of the most wholesome human beings
Definitely gonna try this soon. I'm currently in college and I usually have a breakfast burrito, oatmeal, lunch smoothie, and chicken/lentils/rice/veggies for dinner. I don't have a ton of time, so I whip most of the dinner stuff in the Instant Pot, it's pretty easy.
This video is so underrated. This guy went overboard providing information for a starter muscle builder to understand where to start and how to do it. Amazing video!
Absolute respect for breaking down each and everything, presenting so well and doing entire thing instead of one meal! Everything I needed was in one video.
He gave replacements for each component of each meal! The dad I always needed.
Can you do 'how to deal with emotions' next?
This is a really well thought out and easy to follow video. Just an absolute pain when I’m the one who usually cooks for a family of 4. So much food and other considerations to take into account
This is probably one of the most impressive, informative videos I’ve seen in a while. I’m really struggling to figure out what foods my specific body needs to gain muscle and stay toned while doing it. This really helped brother, I’m gonna hit Walmart tomorrow and start meal prepping for the this upcoming work week. Let’s get it baby 💪🏼
The one fitness TH-camr that actual makes good vids
Bro this is a life saver saw the video this morning ran to the shops and cooked it all up they are so tasty and easy thank you brother
How long does it take to prep for the three days?
This is the best money/food based chart I’ve ever seen.
Jeremy is one of the best fitness TH-camrs on TH-cam the amount of time and effort he puts to make such high quality videos always puts me in awe, you have to give it to him for consistently dropping 10/10 videos 👏🏾👏🏾
You have some of the most useful and well-put-together videos I've seen. Thank you for your contribution in the fitness space Jeremy!
At 9:07 why does he multiply by 15-17? Why those numbers in specific multiplied by your bw?
This guide was so in depth but with no BS, I appreciate this video so much, it's the best I've come across
It’s time like these that make the TH-cam algorithm a god send 😂
This is so nice. People literally pay for this stuff. Greatly appreciated!
Jeremy low-key wants to impress Uncle Roger with his "rice hack".
LMAO
Dude's half Asian of course he knows the trick
First joint
@@sophisticatedbeaver3569 fuiyoh
USE FINGAAA! UNCLE ROGER
Finally, a complete video, full of detailed, usable information, without jerking you around, jumping through hoops, leaving things out, etc. Kudos, Jeremy. I greatly appreciate the information and hope to start making changes in my own meal plan.
I fell in love with working out & never took time to meal prep but im gonna try this out, already typing in my notes! Thank you so much you are a blessing
Been working out for a couple years but I have never meal prepped because I was scared the food wouldn’t taste good or wouldn’t make the right meals . Finally decided to give it a try but wanted to do some research & this is honestly the best video I’ve watched with great details & explanations ! 👏🏻
Wow. This video was incredibly helpful. I was in awe the entire time on how much free knowledge you dropped and just when I thought it couldn’t get any better, you gave us a free pdf meal plan 🥺 you’re a real one ☝️👑
Ohh mama.
he even tells us how to shop, this helps me so much as someone who is new to shopping for my own food and this helps beyond belief
Wow! You broke this down better than ANY video I’ve ever watched! The visuals and breakdowns are LIFE! Thank you 🤗
This is exactly what I’ve been looking for. You even included alternatives so I wont get off track 😌
The one “negative” thing that comes with high protein diet, is the protein farts 😂 you can never trust them
Yes definitely. At my workplace is like 80% female. I have to pick and choose moments when to let one go
You may be eating too much protein at once. Try splitting it up throughout the day. Your body can only absorb so much protein, the rest is either used for energy or, goes the way of the colon. You may be having a protein shake and then an hour later eating meat high in protein. Could also be your bioflora. Try eating yogurt with active cultures or kefir milk.
@@michaelr5482 80 per cent female??
How i can get hired there?(
Like playing Russian roulette
@@paulbrice9113 thats a myth bro
This is priceless. Even if you don't read these, just want to show my appreciation for the huge value you have provided to the world with this channel. Thank you and Cheers!
You’re honestly such a life changer, Jeremy
Literally just was looking for meal prep stuff yesterday. This is crazy
TH-cam knows everything
The content of that video is insanely good. Everything is clear, interesting and straight to the point. Thank you soooo much!
THANK YOU SO MUCH FOR THIS VIDEO!!!!! I am a single mom with three body building young adult children and these meals will be such a help in us getting started on budget!
Wow, this video is actually free and helpful unlike those stupid apps that cost $4.99 per month to just track how much to eat and give recommendations.
Nice. No need to cook the eggs separately for the stir fry though. Just throw them in at the end and they'll cook up super quickly. Also will have more flavor and won't be as overcooked as the ones here.
Don't want the eggs to get soggy from the juice though
@@cimarronMC no. The trick is just stir fry it with cooked rice. Thats how to make egg fried rice. You can cook rice night before.
I'll try it
THANK YOU! I’m a type A personality and need everything lined up in a perfect explanation to really understand & you did great. 😊
Could you send me the pdf I don't have it please?
I can't believe people are so AMAZED by this video... Is prepping food that difficult of a concept?? Figure out meals you like and cook a lot of them. WOW.
Sorry, I'm retarted so I don't know how to think for myself
People watch this stuff for inspiration
Just made the fajita bowl. I added Tabasco, such an easy hack, and also cheese!
From someone who’s trying to get back being a lean, mean, machine after putting on dating weight AND quarantine weight... thank you for this! This is the most simple, no bullshit meal prep video that I’ve come across.
Yes yea yes to rice cooker and finger hack 🇵🇭🇵🇭🇵🇭
Thought this was sarcasm. New way to measure water.
Lol, we always do that. Surinam people eat lots of rice (and nasi/fried rice)
🇵🇭🇵🇭pinoy pride
Uncle roger approves
It’s the uncle roger method :)
I can't get over how well your brain works it's so easy to understand your videos
Always suffered with my calorie intake. I just can’t get myself to eat enough throughout the day. Hopefully this will help cuz these meals look good
Hey bro, I've noticed this just by doing this myself. When I'm on a calorie surplus (where u need more calories than your daily value) I just shove it all down and after a few days, I get more used to it cause, according to research, my stomach will expand. So if you're always full for a few days, your stomach will expand and you have trained it to get bigger and you can take in more. Same with a calorie deficit (where you take in less calories than your daily value). If you eat less and just suffer and be hungry for a few days, your stomach will shrink and you will have trained your stomach to take in less. Hope that helps a bit
@@k1ngmarchy320 hey do you know the list of foods that he used? Because he didn’t give us a list to buy. Because I’m going to start this diet shit serious this week or next week
@@angelmaldonado5657 the foods he used are in the description
Bagels, milk, hot spices, drinking plenty while eating and eating fast. If you're doing those things already, maybe look at what advanced bodybuilders and strongmen eat.
Good shit!
@@xshxr my apologies... good stuff!
Thanks boss. It's all that fiber!
Amazing meal prep video!! So organized and crystal clear. Seriously thank you for taking your time to make this video. It helped me tremendously.🙌🏼
yall, i've been doing meal prep for 4+ months now and this video still has so much useful information.
hey how does the meal prep work? it is like cooking the meals for 3 days for one day to last till Wednesday? yk what i mean
The editing is amazing as always!
It also depends on which store you shop at. Some stores sell this stuff for doubled these prices
I think Jeremy is one of the few fitness youtubers that is still natural.
This feels like premium content, you are insanely helpful man I’ve can’t thank you enough
Im actually impressed he knows how to cook his rice
Uncle Roger would be proud
4:07 Uncle Roger approved that 👍🏻
Hiyaa, MSG is missing.
HAAHAHAHAHAHAHA ANGKOL ROGIR
Why he no have wok? HIYAA!
Haiyaa
Glad he didn't use chilli jam.. haha
Ground beef, carrots, potatoes, mix in some "el pato" Mexican hot tomato sauce, add a side of rice & beans, heat up 3-5 tortillas and your set. I found this out while high af and had the munchies lol. Turns out it's a good meal for gains.
Life changing youtube video right here
Just made the smoothie, its so delicious, used almond milk instead.
@William Jones you can always blend your oats separately to pulverize it
@William Jones blend the oats first, turns it in to a powder
Now this makes me feel want to get a job to afford these foods for daily.
these are pretty basic & cheap foods.
idk where you live but I do doordash full time and this is much cheaper than eating out for sure
@@JamFlexx how many hours do you door dash and what do you average per hour? I’ve been trying to do it on the side and haven’t been super lucky
I just got done meal prepping all of these meals and they smell and look amazing. I already tried the Sweet Potato Turkey Hash meal and it’s so good. Thank you for posting this! I hope to see more videos like this again.
At 9:07 why does he multiply by 15-17? Why those numbers in specific multiplied by your bw?
What makes this guy stand out is he doesn’t beat around the bush sounding big and macho,,just lays it out like it is and gives excamples too
S tier video. I went out and bought everything and I’ll try this out for a week and see how it goes! Will update in a week :)
Update:
Well it’s been a week and I gotta say I love the protein shake! It keeps me full for a few hours and I’ll have lunch. At first I tried the fried rice but idk if I am doing something wrong but man did it taste awful! So I skipped on it and ended up filling my lunch with a different high protein dish. I ended up trying whole grain turkey sandwiches. The fajitas actually were very good! No oil is used and everything tastes good! The final dish I also didn’t make because that would be too much protein for me.
Anyways I’m very skinny fat and in this whole week I had a solid beginner workout routine with 2 rest days and I noticed parts of my body have less fat! I’m also significantly more toned on my upper body! So over all this is super helpful when you pair along with a consistent workout!
Very solid :D
Will be interested in hearing your results sir/madam 👍
hows that progress going now?
How’re you doing?
@@cgme9535 I ate the food for a week or two and didn’t see too much of a difference at first. But I started to branch off and make my own food and I’m doing pretty well!
The big thing is that this helped start my journey for sure and although I’m not near my goal this is the video that made me start eating better!!! So rn I feel pretty good!
Lastly, the only thing I did keep is the protein shake- I don’t use the same milk but the rest of ingredients I still use and it’s the best thing in the morning. I have it every day with some creatine :)
@@shin155 Good to know! 👍 Thanks for keeping us updated