How to bulk on a budget?
I need 3500 cals/day and I'm a broke college student. Eating this much whole food is expensive. What are the cheapest high-calorie, high-protein foods for bulking?
My broke bulk staples:
- Rice (cheap carbs, buy in 20lb bags)
- Eggs (cheapest quality protein — ~$0.30/egg = ~$0.50 for 12g protein)
- Whole milk (2400 cal per gallon, $3-4)
- Peanut butter (190 cal per 2 tbsp, $3/jar)
- Oats (huge bag is like $4, lasts weeks)
- Chicken thighs (cheaper than breast, more calories)
- Bananas ($0.25 each)
GOMAD (gallon of milk a day) is the classic broke bulk strategy. Not the healthiest but it works if you tolerate dairy. 2400 cals and 120g protein from milk alone.
The trick is calorie density. You want max calories per dollar. Olive oil, peanut butter, rice, and whole milk are your best friends. Can easily add 500-1000 cals by drizzling oil on rice and having a PB shake.
I make a mass gainer shake: 2 cups milk + 2 scoops whey + 1 banana + 2 tbsp PB + oats. Roughly 800 cals and 60g protein. Like $2-3 per shake.
Cook in bulk and freeze. I make 5 lbs of chili on Sunday. The beans add cheap protein and the portions are huge. Week of lunches for under $15.
The mass gainer shake recipe is exactly what I needed. I can make one of those in the morning and one at night. That's 1600 cals + 120g protein without even trying. Thanks all!
Don't buy premade mass gainers from supplement companies. They're literally protein powder + maltodextrin marked up 300%. Make your own like @bulkAndCut said.
For a plant-based bulk: beans + rice is dirt cheap and a complete protein. Tofu is also very affordable. PB sandwiches are like 500 cals for $0.50.