Saturday, December 16, 2017

You don’t need to have the disposable income of a Russian oligarch to afford a nutritious and delicious muscle building diet. This seven day diet plan will deliver all the protein you need to build muscle, carbohydrates you need to fuel tough training and fats and vegetables you need for optimum health on a lean budget. Instead of slabs of pricey rib-eye and punchy chicken breasts, this plan subs in value options such as pork steaks, chicken thighs and turkey burgers that deliver all the nutrients you need at a cheaper price. Here are three extra tips you should use to keep the bills down and make your meals go further.

1. Buy in Bulk

Food delivery companies like Muscle Food offer big discounts for big orders. Instead of just grabbing your ingredients on the way home every night, get your chicken thighs, tinned tuna and nut butters in multiples to half your costs. Aim to get it delivered on the weekend so you can rustle up a feast straight away and not run out of space in your fridge.

2. Batch Cook Sundays

Once the ingredients are delivered, it’s time to go to work. Set aside one day each week to batch-cook meals that will last you the week. Stews, casseroles and burgers divide well into meal-sized portions and defrost easily, saving you labouring of the hob after a long day at work. Just try to resist eating it all at once.

3. Go Frozen Over Fresh

You should also stock your freezer full of frozen fruit and vegetables. The freezing process preserves nutritional value and flavour, and frozen produce is usually cheaper than fresh – plus it obviously lasts much longer. Frozen berries are especially good for adding to porridge and smoothies. Either take them out the night before if you’re having them for breakfast, microwave them on a low setting to melt or stew them in a saucepan with some fresh lime and teaspoon of honey to make a tasty compote to serve with your oats.

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7-Day Muscle Building Diet

Monday

Breakfast Poached eggs on a bed of spinach

Lunch Wholemeal pittas with tuna, red onion and tomato

Snack Greek yoghurt with frozen berries

RECOMMENDED: Low-calorie snacks

Dinner Steamed salmon, broccoli and sweet potato

Tuesday

Breakfast Porridge oats with milk and chopped banana

Lunch Prawn Thai curry using coconut milk, frozen peas and sweetcorn, brown rice

Snack Liver and onions

Dinner Pork steaks grilled with chopped tomato sauce, spinach and green beans

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Wednesday

Breakfast Smoothie with milk, frozen berries, Greek yoghurt, honey, peanut butter and whey protein

Lunch Mackerel with a tomato, onion, courgette and carrot salad

Dinner Chilli with kidney beans, brown rice, green beans

Snack Chocolate milk

Thursday

Breakfast Grilled sausages and three scrambled eggs

Snack Peanut butter with pitta, apple

Lunch Leftover chilli with sweet potato wedges

Dinner Chicken thighs roasted with garlic purée, lentils and courgette ratatouille

Friday

Breakfast Three-egg mushroom omelette, leftover chicken

Lunch Pittas with salmon and cottage cheese

Snack Carrot sticks (hummus optional)

Dinner Braised steak and mushroom casserole, broccoli and cauliflower

Saturday

Breakfast Porridge with blended banana, apple, honey and berries, topped with ground almonds

Lunch Gammon, brown rice, peas and sweetcorn

Snack Cottage cheese and pitta

Dinner Mussel and prawn fish pie with sweet potato and cauliflower mash and green beans

Sunday

Breakfast Sausage, broccoli and egg frittata

Snack Monkey nuts, apple

Lunch Turkey burgers (turkey mince and chopped onion)

Dinner Slow-cooked lamb neck, roasted sweet potato, carrots and peas