Gain Mass

The $100 Muscle-Building Meal Plan

With just a C-note a week, you can torch fat, gain muscle, and get your diet in line.


Rent. Car payments. Car insurance. Credit cards and cable television. Living expenses add up, and by the end of the week, there’s not much left to cover the one thing humans need the most: food. Question is, how do you afford to eat a high volume of meals without sacrificing the crucial nutritional principles that support all the training you do?

For most guys, tight budgets make shopping at popular organic food stores impossible, but eating fast food will sap your energy and make you fat. No matter your budget or how many time constraints you’re living under, highly processed foods will never produce the results you want. Get ready, then, to eat better than you ever have, even if you’re on the strictest budget. Welcome to the $100 Diet.

Macros on a Micro Paycheck

To categorize and classify foods, it’s important to know which macronutrients— proteins, fats, or carbs—are in what foods. Once you’re clear on that, you can build a strategy for shopping and daily meal selection.


With the $100 Diet, you’ll be spending most of your grocery money on meat. The most cost-effective protein sources for our purposes are chicken, eggs, and beef. Add fish to your shopping list as your budget allows. Whey protein is another great way to get high-quality, antioxidant-rich protein into your body quickly. It’s not budgeted into our $100 Diet, but it’s a good idea to use it whenever you can.


There are four types of dietary fats: trans fats, which are found in processed desserts; saturated fats from animal-based foods; monounsaturated fats found in cooking oils; and polyunsaturated fats, which must be supplemented into the $100 Diet because the body can’t produce them itself.


When your training regimen demands energy for intense, long-duration exercise, eating carbs is vital. Your carb sources for the $100 Diet will be sweet potatoes, bananas, raw oats, black beans, and fruit.

Greens & Vegetables

These high-fiber foods suppress hunger and stabilize your blood sugar, and they’re a vital source of micronutrients. Because these foods are easy to digest, increasing the amounts you eat will allow you to avoid the “food comas” caused by carb-based diets.

How to Budget, How to Shop

First off, you’ll need to find time to cook—and by cooking, we’re talking about bulk food prep on Sunday night. Cook all your meats and slice enough vegetables for three days, to ensure quick prep times for your daily meals.

The list we’re providing here will trace a path around the perimeter of your grocery store, getting you in and out in 20 minutes or less and avoiding the middle aisles—which will drain both your checkbook and your health.

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