When you come across bodybuilders and ask them how much they eat. Then you might get a reply that they enjoy six to seven meals every day with a cumulative calorie intake of 4500 calories. But, this couldn’t be quite true when there are many nutrient rich foodstuffs available. So, no matter where you reside, here’s a plan you could always follow. Here, we have helped you to eat as much as you can without splurging on anything and with less preparation time.
- 1 The Four Kitchen Essentials
- 2 Inexpensive Bodybuilding Foods You Can Consider
The Four Kitchen Essentials
Before you go to the kitchen, you have to check for some essential appliances. These include a slow cooker, a microwave oven, a grill and a rice cooker.
These appliances are required because they would allow you to prepare foodstuffs in larger quantities. So, let’s look at the possibilities with every appliance.
Most of the time, people use the microwave oven just to reheat all the meals. But, when you need to cook a potato, here’s what you need to follow.
Firstly, you need to wash the potato under cold water. In case you scrub the vegetable, then you would be able to clear the contaminants and kill bacteria.
Now, you need to poke a few holes in every potato you are about to cook. You can easily pierce the potato by using a fork.
Much before cooking the potatoes, you need to wrap them two at a time. This would keep them moist and keep the microwave oven clean as well.
In the end, you should check whether you can cut the potatoes easily. If you can put a knife through the potatoes, then they are ready to eat. But, if it’s hard to push the knife, then you need to place the potatoes back inside the oven.
Read Also: Potato Nutrition: Facts That you Don’t Know
If you are a teenager and busy with many assignments, then a slow cooker is something you need to buy. You simply have to follow a basic process for cooking chicken and numerous recipes.
The first step would be to heat the cooker and place the raw meat at the bottom. In case you are going to cook boneless chicken breast, then you can think about a sumptuous meal.
Now, you need to add half a cup of water and add barbecue sauce, salsa sauce, and fat free salad dressings. Apart from adding sufficient quantity of water, you would also require a bouillon cube.
Once you start cooking, you should ignite the gas burner and keep the flame at a low intensity. Typically, the meat would be ready within three to four hours.
In the end, you need to remove the chunks using a fork and transfer the remaining content into the basin.
Just like a slow cooker, you can use the rice cooker for cooking rice. As you plug in the appliance, here are a few tips you need to follow:-
You should always add a bouillon cube to rice and water. This would add to the flavour and would not increase the calorie intake.
For a pleasant taste, you can add sauces and vegetables along with rice. Normally, you can go for pesto and black beans.
The Electric Grill
When you are choosing an electric grill, you should check out the size so that you can cook plenty of food. Typically, you can cook turkey, chicken breasts, and lean beef burgers. You would no longer have to worry about consuming fat because excess fat runs off through the design.
Find The Costs
Many people have a problem of eating food the way they are encouraged. They might grab a sandwich for 8 dollars but that is also the price of 10 pounds of oats available at the market. This implies that you must quit eating a fast food meal, and spend more on a nutritious breakfast. It’s all up to you what you want to eat; half a dozen eggs or a bowl of oatmeal.
But, when you are considering a bodybuilding diet on a budget, you should spend money at the grocery store and ready to eat meals. Here’s how you can move ahead.
Once you know about bulk-buy grocery stores, it doesn’t mean that you should avail a membership. Instead, you can find a member card which you can use every month. This is a very crucial tip because you can get more at a reasonable price as compared to conventional grocery stores.
If you consider buying a 10 pound container filled with oats, it is at the price of 8 dollars. A few sections away, you can procure a 43 pound bucket of grain brown rice at 40 dollars. Lastly, you can purchase a sack full of red potatoes for 6 dollars and sweet potatoes for 3.50 dollars.
When you require protein to boost physical strength, then you can go for one serving of frozen fish equivalent to 48 oz.
After you take fish and drop it in your shopping cart, you can get 10 pound bag of boneless chicken breasts for 24 dollars. As for different protein sources, you could add in turkey breast and lean beef.
Inexpensive Bodybuilding Foods You Can Consider
In most countries across the globe, chicken is often consumed by individuals. A serving of 100 grams of chicken breast offers protein equivalent to 31 grams. The meat is quite versatile because it can be used in salads, wraps, pastas, sandwiches and quesadillas.
Being a rich source of protein, eggs constitute 6 grams of protein, 5 grams of fat out of which 1.6 grams is nothing but saturated fat. In case you wish to increase protein while eating a protein-based meal, then you could add some egg white.
Among fish, Tuna contains 30 grams of protein for every 100 grams. Apart from many micronutrients, the fish is also rich in Vitamin B, Selenium and minerals like phosphorous. It’s better to purchase light tuna instead of white tuna because it contains less amount of mercury.
While protein powder may seem expensive, it’s actually cost-effective if you source the right kind of source. To cut down the costs, you should avoid purchasing pure whey isolates. Since you need to stir the powder into a glass of milk or water, it is a great addition to the bodybuilding diet plan.
Yet another simple option is milk which provides 8 grams of protein in a single cup. To keep the total fat content under control, you can always go skimmed or low fat milk. If you would like to take less calories, then whole milk is another option. Besides, you can use milk as the base when you are preparing a protein shake. A glass of milk with regular meals can also boost the protein level in the body.
Finally, bodybuilding is not just about visiting the gym, doing exercises and drinking a protein shake after the workout. It is a 24 x 7 lifestyle you need to follow. No matter how much you can afford, you can’t just boast a lean, muscular body within a day. It’s ultimately dedication and hard work that paves you to build muscles.