Look Great Naked Without Breaking The Bank

Today, we’re going to discuss eating on the cheap given our current economic situation in America as well as the rest of the world.  The views presented are purely out of my personal experiences over the last year and how I managed to cram in the most food possible while being on a very limited budget.  I have spent most of the past year in a caloric surplus to add some quality weight after a prolonged period of dieting/maintenance stuff.

This particular article was originally posted on Leigh Peele’s short-lived project called FLzine but since the forums are dead, I’d imagine daily traffic is dead as well.  In lieu of that, I figured I’d add this one to the archives for any of you who need a quick reference to a grocery list that is both cheap and easy to acquire.

So in regards to building lean body mass, we all know (or should know) that this requires two consistent variables: a surplus of calories and proper training.  Being as frugal as I am, I decided to make a list of relatively cheap foods that have a long shelf life and would allow me to save as much money as possible for fresh food purchases.

Since I have come to be somewhat of a minimalist, here is my list of staples.

Non-Perishable Grocery List

• Oats – You can buy a 9lb box of oats from places like Sams Club and Costco for around 8 bucks a pop.  I’ve purchased 8 boxes since mid 2008 and still have plenty left to eat.  Oats are really simple to make and provide a good source of energy at the same time.  If you are into the whole grain thing (I promise, they are not evil as some radicals may have you believe), that is a plus too.
• White/Bown Rice – I bought a 25lb bag at Sams for probably about 14-15 bucks (I cannot remember).  I have eaten so much rice over this past year; I cannot manage to get sick of it.  I eat it sweet (milk, honey and brown sugar) and savory (think Chinese cuisine or with red beans/chili).  For a while, I was consuming 150 to 200 grams of carbs in the form of white rice post workout 3-4x per week.
• Peanut Butter – This varies, but you can usually get a 7lb tub of peanut butter at Wal-Mart for 7-8 dollars I believe (prices seem to fluctuate).  I put peanut butter on everything from oatmeal, chicken, eggs (I blame Martin Berkhan for this), bananas, bread etc.  Peanut butter is very calorie dense and has kept me in positive energy balance on many occasions.  It also contains a healthy dose of unsaturated fat as well.
• Protein Powder – I buy my protein from TrueProtein and last year I bought 50lbs of their “recession whey” for about ~$240.  From my calculations, powdered protein is the most economical source of amino’s but not always the most tasty (see steak).  Of course, protein powder is very handy and practical for all bodybuilders, fitness models, weekend warriors and fitness divas alike.  I am about to put in yet another order of their recession whey.  I cannot get enough of this stuff.

Perishable Grocery List

• Eggs – One of the cheapest, whole food protein sources you can find.  When I’m in the mood, it’s not unheard of for me to polish off a dozen daily.
• Red Meat – If you shop around you can find specials on cuts that are going out of date (dark steaks).  The grocery store usually discounts the old(er) meat to sell before they must throw it out.  I normally buy up what they have and freeze it for later consumption.
• Frozen Chicken – Depending on the brand you buy, there are some good deals to be had if you keep your eyes open.  Sams and Costco are great places to buy in bulk; however, one must have a decent size freezer though.
• Cottage Cheese – This used to be one of my favorite sources of protein and I used to go through 4-6 tubs per week.  I almost always mix it with some kind of cereal and honey.  I love cottage cheese for the casein content and dairy products are a solid source of calcium as well.
• Milk - Milk is fairly cheap, especially if you can get it on sale a few days before it goes out of date.  Lately, I’ve been buying 1/2 gallons of chocolate milk for 99 cents and drinking all of it within a day or two.  The 2% milk fat version contains about 1500kcals a pop.  Where else can you get 1500 quality kcals for 99 cents?
• Fruit – Finding great deals on fruit can vary by the season.  I try to buy what is in season as it’s the most inexpensive and I can usually buy a 3lb bag of small apples for 3-4 dollars.  I aim to eat a piece or two daily for general Zen-like health reasons.  There are many benefits to be had from eating fruit on a regular basis.  I do not care what those fructose Nazi’s say; fruit won’t make you fat, only an absurd amount of excess kcals will turn you into the Michelin Man.  Whoever tells you otherwise is wrong.
• Frozen Vegetables – I normally buy a big bag of broccoli 1-2x per month as frozen veggies are less expensive than fresh.  When I buy fresh, I opt for onions as they are cheap and I use them a lot in my cooking.  Make a note to leave them out when cooking for dinner dates, though.
• Potatoes – Pricing on potatoes can vary.  At times I’ve found 20lb bags for 5 dollars and then I’ve only been able to find 10lb bags for the same price.  Potatoes are great for satiety and I usually eat 1.5-2lbs at one sitting 2-3x per week – either for dinner or post workout.

If you’re interested in shopping at local markets and buying fresh food more often, check out Darya Pino’s blog SummerTomato.  She is absolutely wonderful and I’ll admit, I have quite the e-crush on her. Be sure to download her free ebook appropriately titled: How To Get Started Eating Healthy.

Supplements

• Fish Oil – A must on any diet.  I say take at least 3g per day.  You can pick these up at any grocer or health food store.  I recommend buying the Sams or Costco brand as they tend to be the cheapest.  You have no excuse not to be taking your fish oil.
• Multivitamin/Mineral – Another cheap supplement that one should be taking, just to cover your bases.

Of course this is not an exhaustive list.  These are merely the foods I call my staples.  I also enjoy the random sushi outings and beer-fests, too.

The Look Great Naked Part

There is no need to give into the misconception that it’s expensive to maintain a healthy diet.  There is no reason to believe you must consume expensive food or give into the organic hype plastered all over the Internet and TV.  Whoever told you that is likely misinformed or trying to sell you something you do not need.

My philosophy: As long as you train in a manner that is congruent with your goals, get enough protein and balance your intake, looking stellar with your clothes off is inevitable.

So the next time you find yourself in a pinch and in need of a cheap source of kcals, just remember to lean on these staples and you’ll be sure to spare some money for other important events such as people-watching/stalking, dating, wedding crashing, couch surfing etc.

Image Credits: SummerTomato