The best bulking foods (Including a grocery list) (2023)

It can be difficult to know what to have as part of a bulking diet.

Which foods are the best?

How do you know you’re getting enough of them to reach your goals?

How do you buy enough of everything without having to go to the store every day to top up on vegetables?

These are all important questions when it comes to bulking successfully.

We’ve covered how to bulk on a budget before, but in this article we’re going to look at the other side of that, give you the best foods to buy for bulking and give you some shopping lists (plus tips on how to build your own, including a free template).

How many calories and what macros do you need?

Depending on your goal, your calories and macros will change. Not only that, but the kinds of foods you’ll want to have during the bulk will change.

If you’re trying to gain mass as fast as possible and aren’t bothered if it’s purely muscle growth, then you might look at doing a dirty bulk. If you’re trying to avoid fat gain then the clean bulk might be a better idea.

In this article, we’ll be covering a standard bulk’s shopping list.

And no matter your goal, for a healthy eating plan, you need protein, carbs and fats.

So without further ado, let’s get into the best ones for bulking up.

I’m going to break down the best foods to have on a bulking diet.

And don’t worry, I’ve categorised them by macros.

(Video) $20 A WEEK BULKING | Walmart Grocery List Shopping Tips

Protein sources

Chicken – The most obvious source of lean protein. It’s full of essential amino acids, and includes minerals such as niacin, selenium and B6 which can help with energy levels, and helping the immune system

Turkey – Even leaner than chicken, turkey is an often forgotten about protein source. However it has a lot of health benefits due to its mineral and vitamin content (folic acid, B vitamins, zinc and potassium)

Beef – This is the one with the biggest bang. When farmed correctly (grass-fed) it can be a powerhouse for helping muscle growth. Due to its iron, magnesium, zinc, leucine and saturated fat it could potentially boost testosterone and be a highly anabolic food source

Salmon – Atlantic salmon is rich in both unsaturated fats and omega-3 fatty acids, yet also a great source of protein. Pacific salmon has less fat content. You’ll want to go for wild atlantic salmon. Unlike other fish, you can also eat it frequently without the risk of mercury poisoning

Oysters – I’m not a fan of Oysters, so you won’t find me having these. They are however great for boosting testosterone as they’re full of zinc. I wouldn’t recommend eating this often, but they make a great appetiser when you’re out having a meal

Tuna – I ate far too much of this at uni (with brine and out of a can 😷). It’s a great source of convenient protein, you’ll want to focus on limiting your intake to a few times a week though

Eggs – A breakfast staple for most. Quick to cook, can be cooked in many ways, easy mobile when boiled and fully jacked with muscle building nutrients. To get the most out of them you’ll want to have the whole egg. A whole egg is full of antioxidants, B-vitamins, vitamin A, folate, choline, lutein, calcium, iron, phosphorus, zinc, thiamin, pantothenic acid, vitamins A, D, E and K. If you’re trying to have a higher protein meal, and have already maxed out your fat intake for the day, then you can have egg whites, but just know they’ll be missing any of the important nutrients you’ll want

Jerky – Although not incredibly healthy when found at a gas station, there are some brands that do this well. On the odd occasion when you’re in a pinch for something protein rich, these can be a fine thing to have. I just wouldn’t recommend it as your main protein source

Tofu – For the plant-eaters amongst us, this is a great protein source that includes all nine essential amino acids, making it great for repairing and growing muscle. It also has a host of vitamins and minerals such as iron, calcium, manganese and phosphorus, zinc and vitamin B1. You’ll want to opt for flavoured versions or find some recipes that drown it in sauce, as it’s a very bland food

Tempeh – Another soy-based food for the plant eaters. High in protein and similar in nutrients to tofu but with a different texture (similar to cooked chicken in my opinion)

Cottage cheese – This is a slow digesting protein, that’s formed of high casein protein content (the cheese curds are made up of casein). A lot of people have it before bed 1 due to the fact that casein protein tends to drip protein out over a slower period vs. other types of protein

Greek Yogurt – Unlike natural yogurt, this is packed with protein and low in sugar. It makes a great snack to have and is easy to get from most places. It can be filling, so if you’re trying to build muscle and are finding yourself too full, often, then I wouldn’t recommend it. You’ll want to make sure you don’t mistake it for greek style yogurt, which has the same texture but not the same nutritional content

Carb sources

Rice – Easy to consume, high in carbs and simple to make. Rice is probably one of the best carb sources out there. You can choose between wild rice, long-grain, flavoured rice, and wholegrain. The choice is really yours. Sure, there is a nutrient difference but overthinking rice isn’t worth the fuss vs. picking what you enjoy the most

(Video) 8 Foods Every Skinny Guy Must Eat (BULK UP FAST!)

Pasta – Not healthy for you, but not bad for you neither. It can be a great filling food source, easy to make and cheap to buy in bulk. Plus, like rice, it has many varieties

Fruits – The benefits of fruits is a whole article by itself. There’s a tonne of tasty, nutrient-dense fruits to choose from. Bananas, apples, grapefruits, berries, figs, kiwi, oranges are some of the fruits you can choose from for a carb source

Quinoa – Usually said to be one of the healthiest carbs you can get. It’s packed full of nutrients and is a complete protein source. It’s also high in fibre and antioxidants. It’s a unique texture and quite nutty, but works well as a rice substitute

Oats – Slow digesting and full of dietary fibre. Oats are the best thing to have for slow released energy and early in the morning. Pair it with almond milk for a healthier breakfast or if you’re on a dirtier bulk, with dairy milk

Raw (aka “unpasteurised”) Honey– Honey is used as an alternative to sugar. Although it’s got many health benefits such as being anti-viral, anti-bacterial, and antifungal. It’s still a simple carb though, so I wouldn’t recommend it too much if you want to have consistent energy throughout the day

Legumes – These are full of fibre, and slow to digest. These include beans, lentils and chickpeas – ideally you don’t want them from a can and should aim to get them fresh or dried

Yogurt – This is a carb, protein and fat, depending on the type you choose. I’d recommend getting the full-fat version, to maximise calories and getting the most health benefits. Yogurt can be a great probiotic which can aid in digestion

Milk – If you’re not lactose intolerant then milk packs a punch with muscle-building nutrients, calories and it’s easy to get. It can be used for times when you can’t get in a meal or as extra calories on top of your other meals (which is preferable when trying to get in calories)

Fat sources

Saturated Fat

Contrary to popular belief, saturated fats aren’t all bad for you. They’ve not been shown to cause major health issues with healthy individuals (study), they increase strength and muscle generation (study, study) and can even regulate cholesterol levels (study):

  • Butter
  • Coconut oil (the best oil for high temperature cooking)
  • Milk
  • Cheese


These are what health magazines and dieticians refer to as health fats. They are good for your heart, lower your blood pressure and help improve the health of your skin (study, study, study, study, study).

  • Olive oil (the king 👑 of monounsaturated fats)
  • Avocados
  • Almond butter
  • Peanut butter

Polyunsaturated fats

The healthiest of all the fats, with incredible health benefits. They improve our health markers, skin, hair and even our composition.

  • Fish-oil
  • Flax-seeds
  • Walnuts
  • Salmon, salmon, mackerel, tuna

For more on fats during a bulking diet. We’ve written about them in great detail here.


Creating a bulking diet shopping list

Now that we’ve got some great food sources to choose from in each category. We’ll need to look at putting them together.

Now below is a really simple example. Of course, you’ll likely want to make these up out of recipes, but the example foods and their food groups are something you want to think about.

Let’s take a look.

Meal #MacroMeal Choice
1P.C.FPeanut Butter Protein Oats
2P.C.FQuick Avocado Tuna Sandwich
3P.C.FLemon Herb Chicken + Noodles
P.FCottage Raspberries

The portions sizes would be dependent on who you are, but a general good rule of thumb is:

  • 2 palms of protein foods
  • 3 cupped handfuls of carb dense foods at each meal;
  • 1 thumb of fat dense foods at each meal.
  • 2 fists of vegetables

The Lab Summary

No matter the plan you follow or your budget, in order to build muscle you’ll need to get in enough calories and protein. For best results, a high-carb diet is going to help with reaching your goals faster.

Now let’s do a breakdown of some shopping lists:

Each shopping list scales in cost, with a wider range of food and foods that typically cost more.

Why haven’t I included prices?

Prices vary between stores and locations dramatically. If you’re hitting 3000 calories vs. 4000 calories, your price and ranges of these foods would differ from one another.

$ – Bulking Shopping List

Green Beans
Fruits and Fruit Juice
Frozen fruits
Dairy Products
Cottage cheese
Whey protein powder
Whole-fat milk
Natural yogurt
Boneless chicken thighs
20% beef mince
Maris Piper Potatoes
Peanut Butter
Olive oil

$$ – Bulking Shopping List

Green Beans
Fruits and Fruit Juice
Frozen fruits
Lemon juice
Dairy Products
Cottage cheese
Whey protein powder
Reduced fat milk
Greek yogurt
Chicken breast
20% beef mince
Egg whites
Maris Piper Potatoes
Sourdough bread
Almond butter
Mixed nuts
Light mayonnaise
Olive oil

$$$ – Bulking Shopping List

Green Beans
Fruits and Fruit Juice
Lemon juice
Dairy Products
Cottage cheese
Parmesan cheese
Goat cheese
Cheddar cheese
Reduced fat milk
Cream cheese
Greek Yogurt
Whey protein powder
Chicken breast
Lean mince
Egg whites
Lean Diced Lamb
5% lean pork mince
Whole-wheat bread

Sourdough bread

Whole Wheat Spaghetti Pasta
Light Vanilla ice cream
Maris Piper Potatoes
Almond butter
Light mayonnaise
Olive oil
Coconut Oil

Why no amounts?

(Video) $50 BULKING ON A BUDGET | Weekly Grocery Haul To Build Muscle

That really changes depending on your weight and how much you need to eat to reach your goals.

For more on this, check out our bulking guide.

The Lab Summary

Use these shopping lists as a guideline and plan your meal plan using a tool like MyFitnessPal to determine how much you need to be buying.

This only needs to be done once and you can then repeat it weekly (swapping some ingredients and recipes).

Final Thoughts

So there you have it.

That’s a selection of foods to have in a bulking diet, how they would be part of a daily plan and some example shopping lists.

Focus on getting in your calories and protein when building your shopping list and you’ll stand a good chance of gaining muscle.

Planning will help you to stay consistent and also save you time and effort. It’s a win/win for busy skinny guys.

  1. Although a lot of people have claimed it gives you nightmares, don’t worry, it’s not proven.


The best bulking foods (Including a grocery list)? ›

You can support muscle growth by eating a diet rich in whole foods. Protein is especially important for building muscle, as are healthy carbohydrates and fats. Avoid low-nutrient foods and drinks like sugar-sweetened foods and drinks, refined carbs, and alcohol on a muscle-building diet.

What to buy at the grocery store to bulk up? ›

The 18 Best Healthy Foods to Buy in Bulk (And the Worst)
  • Buying food in large quantities, also known as bulk shopping, is an excellent way to fill your pantry and fridge while cutting down on food costs. ...
  • Dried Beans and Lentils. ...
  • Frozen Berries. ...
  • Frozen Meat and Poultry. ...
  • Frozen Vegetables. ...
  • Honey. ...
  • Oats. ...
  • Dried Fruits.
Oct 15, 2018

What meals are good to bulk? ›

Key Proteins for Bulking
  • Chicken: A chicken breast is a great source of lean protein. ...
  • Seafood: Seafood is a good source of protein as it is usually low in fat. ...
  • Milk, cheese, and yogurt: Dairy foods are great sources of protein. ...
  • Lean beef: Beef has more fat in comparison to white poultry meat such as chicken.
Apr 7, 2022

How should I eat to bulk up right? ›

Here are eight great ideas to help you build muscle mass.
  1. Breakfast will help build Muscle Mass. ...
  2. Eat every three hours. ...
  3. Protein with Each Meal Helps Boost Muscle Mass. ...
  4. Eat fruit and vegetables with each meal. ...
  5. Eat carbs only after your workout. ...
  6. Eat healthy fats to help build Muscle mass.

What foods to avoid when bulking? ›

You can support muscle growth by eating a diet rich in whole foods. Protein is especially important for building muscle, as are healthy carbohydrates and fats. Avoid low-nutrient foods and drinks like sugar-sweetened foods and drinks, refined carbs, and alcohol on a muscle-building diet.

What is dirty bulking? ›

As opposed to lean or “clean” bulking, which focuses on healthy foods and aims to build muscle without adding fat to the body, dirty bulking is a no-stops approach to getting yourself into a fast calorie surplus to get you bigger faster. The idea is to pack on weight, hopefully, muscle, by eating calorie-dense foods.

How to eat 4,000 calories a day? ›

4000 Calories A Day: Getting Through The Bulking Phase Like A...
  1. Eat Smaller Meals Throughout The Day.
  2. Opt For Nutrient-Dense Foods.
  3. Drink More Smoothies And Shakes.
  4. Snack More.
  5. Top Up Your Meals.

How to eat 3,000 calories in a day? ›

In order to consume 3000 calories of healthy foods, you need to divide the foods in a manner that is reasonable.
You should have foods in the following measurements:
  1. Ten ounces of grains. ...
  2. Four cups of vegetables. ...
  3. Two and a half cups of fruits. ...
  4. Three cups of dairy. ...
  5. Seven ounces of protein foods.

How can a skinny guy bulk up fast? ›

Here are some tips on how to bulk up for skinny guys:
  1. Weight train regularly. ...
  2. Eat a lot of calories. ...
  3. Rest and recovery. ...
  4. Pre and Post-workout nutrition. ...
  5. Track your Calorie Intake. ...
  6. Eat nutrient-dense Foods. ...
  7. Don't forget to eat breakfast! ...
  8. Do strength-training exercises three times per week.
Mar 14, 2023

What are 5 body building foods? ›

Muscle building foods for gaining lean muscle
  • Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
  • Salmon. Salmon is a great choice for muscle building and overall health. ...
  • Chicken breast. ...
  • Greek yogurt. ...
  • Tuna. ...
  • Lean beef. ...
  • Shrimp. ...
  • Soybeans.

Is pasta good for a bulk? ›

Adding pasta to your daily diet is a healthy way of building muscle mass as it's rich in carbohydrates and protein. Adding light sauces, lean meats and low-fat cheeses to your dish is also recommended.

How to gain 30 pounds on a bulk? ›

Get optimal amounts of protein, carbs and fats in your diet, keep your workouts varied and create an energy surplus to build mass and strength.
  1. Building Muscle Mass Takes Time.
  2. Watch Your Diet.
  3. Don't Ignore Carbs and Fats.
  4. Fine Tune Your Workouts.
  5. Be Smart About Supplements.
  6. Steer Clear of Anabolic Steroids.

Is Peanut Butter good for a bulk? ›

Peanut butter

This easy-to-use and easy-to-eat food can be used in a variety of recipes from smoothies to on-the-go snacks. Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle.

Is rice good for a bulk? ›

However, quality carbohydrates from foods like rice can support bulking efforts a few different ways. Higher carb intake typically supports more glycogen storage in muscles, which helps fuel your workouts (20). In addition, carbs promote an insulin response, which is beneficial to weight gain (21).

How can I gain 15 pounds in bulk fast? ›

The following tips can help a person gain weight quickly and safely:
  1. Eat three to five meals a day. ...
  2. Weight training. ...
  3. Eat enough protein. ...
  4. Eat meals with fibrous carbohydrates and healthful fats. ...
  5. Drink high-calorie smoothies or shakes. ...
  6. Seek help where needed.
May 30, 2018

How to bulk 10 pounds in a month? ›

If you're willing to use tips like these, you can pack on 10 pounds of muscle in the next month:
  1. Tip#1: Work Muscle Groups Twice a Week. ...
  2. Tip #3: Build Up Intensity. ...
  3. Tip #4: Pack in More Protein and Supplements. ...
  4. Tip #5: Schedule Sleep.
Jun 21, 2017

How to bulk 2 pounds a week? ›

Healthy weight gain of 1-2 pounds per week can be expected when reasonably increasing energy intake. It takes an excess of about 2,000 to 2,500 calories per week to support the gain of a pound of lean muscle and about 3,500 calories per week to gain a pound of fat.

Is pizza good for a bulk? ›

The short answer is yes! Pizza can be a part of your bulking diet, but it shouldn't be the main focus. While pizza contains carbohydrates and protein that are necessary for muscle growth, it's also high in calories and unhealthy fats.

How long should a bulk last? ›

A bulking phase can last anywhere from 1 month to over 6 months or longer, depending on your goals. To start bulking, add a given number of calories to your typical daily calorie intake. You can determine how much to add with a quick calculation.

Are fries bad for bulking? ›

It's 577 calories in all. It obviously isn't the healthiest choice, but in terms of macronutrients it is actually pretty decent for bulking, especially if you are already lean.

What do most bodybuilders eat? ›

Bodybuilders typically have protein at every meal, some consisting of shakes. Full meals will usually consist of a lean animal protein such as a grilled chicken breast or piece of fish, vegetables, and perhaps a starch such as sweet potatoes or rice.

How can I eat 10,000 calories a day? ›

What does a 10,000 calorie diet consist of?
  1. Meal one: BCCAs, glutamine, and a handful of almonds.
  2. Meal two: Eight eggs, 200 grams of oats, blueberries, strawberries, avocado.
  3. Meal three: 400 grams of beef, 400 grams of sweet potato, a handful of spinach and greens.
Nov 6, 2020

How many pounds is 10 000 calories? ›

Theoretically, eating 10,000 calories in a single day can make you gain up to 3 pounds (1.5 kilograms) of weight. That's quite a lot, and depending on your age, height, weight, etc., you'd need around 10 hours of intense exercise to burn it off.

What is the highest calorie food? ›

Jesse Feder, Clinical Dietitian, says, “The highest calorie food by volume is oil. This includes avocado oil, vegetable oil, canola oil, grape seed oil, etc. Other high-calorie foods include red meats, full fat dairy, avocados, and nut butters.

What foods are the highest in protein? ›

High-protein foods
  • Yogurt. ...
  • Fish and seafood. ...
  • Chicken and turkey. ...
  • Soya. ...
  • Nuts and seeds. ...
  • Pork. ...
  • Beans and pulses. ...
  • Tofu and tempeh. Both tempeh and tofu are made from soy beans, however, tempeh requires the additional step of fermentation, providing it with an extra depth of flavour.

How long does it take to gain 25 pounds in bulk? ›

The average person can gain roughly 25 pounds of muscle in a year. Of course, this isn't necessarily feasible long term. A more realistic pace is around 5 pounds of solid mass every six months.

How to bulk 5 pounds in a month? ›

Focus on heavy, total-body lifts

We're establishing that your goal is to gain 5lbs of muscle in a month. In order to achieve this, you'll need to do heavy, compound lifts like back squats, deadlifts, bench presses, military presses, rows, and pullups.

What sets and reps for bulking? ›

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

What are the top 10 foods for building muscle? ›

Top 10 Muscle-Building Foods
  • Lean Pork Chops. ...
  • Pumpkin Seeds. ...
  • Canned Albacore Tuna. ...
  • Wild Salmon. ...
  • Eggs. ...
  • Soybeans. ...
  • Greek Yogurt. ...
  • Chickpeas. Another plant protein, chickpeas are great on their own, as a side dish, or blended to make hummus.
Nov 15, 2021

What foods make you stronger? ›

10 Foods to Increase Muscle Strength
  • Bring this list with you to the grocery store and stock up on these 10 foods to help build muscle, increase strength and improve your health:
  • Eggs. ...
  • Wild Salmon. ...
  • Quinoa. ...
  • Spinach. ...
  • Greek yogurt. ...
  • Sunflower seeds. ...
  • Soybeans.
Dec 1, 2022

What foods make you grow big and strong? ›

Here are 11 foods that can help make you taller or maintain your height.
  • Beans. Beans are incredibly nutritious and an especially good source of protein ( 5 ). ...
  • Chicken. ...
  • Almonds. ...
  • Leafy greens. ...
  • Yogurt. ...
  • Sweet potatoes. ...
  • Quinoa. ...
  • Eggs.
Mar 9, 2020

Should I eat anything to bulk? ›

A calorie surplus of 500 calories is usually a good place to start to promote muscle gains ( 2 ). The majority of the diet is made up of calorie- and nutrient-dense whole foods, such as rice, nuts, nut butters, red meats, salmon, dried fruit, avocados, healthy cereals, whole eggs, and full-fat dairy products.

Should I eat whatever to bulk? ›

Can you eat anything while bulking? It is recommended that you do not just eat anything you want, and as much as you want, during a bulking phase. This is because it could lead to excessive weight gain and make the body fat cutting phase much more difficult in the future.

Is Bacon good for a bulk? ›

Fat is your friend when bulking, so aim for richer protein sources like beef, bacon, whole milk, and whole eggs. Nuts and nut butters of all kinds — high in healthy fats and protein — are a great choice, as is trail mix, bags of which should take up residence in your glove box and desk drawer at work.

How to bulk up 10 pounds? ›

What (and How) to Eat to Gain Muscle Fast
  1. Eat More Than You Think. According to Ryan, the first step to building muscle and strength is being in a caloric surplus. ...
  2. Load up on Protein. ...
  3. Increase Your Meal Frequency. ...
  4. Carb Up After Your Workouts. ...
  5. Drink Your Calories if Necessary.
Dec 3, 2021

How fast can I bulk 10 pounds? ›

5 Pounds - It will take you about three months to build your first 5 pounds of muscle. That's not a long time at all, and will have a noticeable impact on your physique. 10 Pounds - After 7 months in the gym you will have built a approximately 10 total pounds of mass.

How long does a 20 lb bulk take? ›

We usually recommend gaining between 0.5–1.5 pounds per week. Gaining more slowly tends to yield leaner gains, whereas gaining weight faster tends to yield faster muscle growth. GK gained 1.4 pounds per week, allowing him to gain 20 pounds in a little over 3 months.

What is the best bread for bulking? ›

Wholemeal bread provides carbohydrate throughout the day, making it ideal for sports, especially when combined with a diet that maximizes the nutritional intake. Wholemeal bread is a food rich in fibres, as well as minerals and vitamins, making it perfect for training aimed at increasing muscle mass.

Is Oatmeal good for a bulk? ›

Why are oats good for fitness and bulking muscle? Oats are a great form of carbohydrate which is incredibly beneficial for preparing your muscles for working out – carbs supply the body with the energy it needs.

Is Banana good for bulking up? ›

Bananas are a controversial fruit for athletes. While they are one of the fruits highest in carbs and fructose, they are also rich in potassium, vitamin C, and magnesium—each of which is vital for bulking up and putting on muscle. Plus, bananas contain an enzyme known as bromelain that is known to boost testosterone.

Why am I getting stronger but not bigger? ›

When you first do an exercise, you'll get stronger rapidly. Just so you know: this is not because your muscle got a lot bigger. But, rather, because of your brain's improved ability to activate that muscle during the exercise. This is what we call neurological adaptations, which lasts about 8-12 weeks.

Why am I not bulking up? ›

The reason many people fail at bulking is because they aren't training hard enough. If you are training hard, eating a little more food than normal isn't going to turn you into a sumo wrestler. On the other hand, undereating may substantially limit your progress.

What are signs of muscle loss? ›

What are the symptoms of muscle atrophy?
  • One arm or one leg is smaller than the other.
  • Weakness in one arm and or one leg.
  • Numbness or tingling in your arms and legs.
  • Trouble walking or balancing.
  • Difficulty swallowing or speaking.
  • Facial weakness.
  • Gradual memory loss.
Jan 21, 2022

Is Potato good for bulking? ›

Potatoes. It's important to keep caloric needs in mind when eating for muscle growth and recovery. Potatoes are a perfect option for this. They're rich in carbohydrates, which provide a necessary energy source.

Is Tuna good for a bulk? ›

Tuna is a great way to get the protein you need when building muscle. However, it is also important to get enough fat when building muscle. A jar or can of tuna in oil might be a better choice than light tuna in these cases. Tuna is also a great way to get protein while eating less meat.

Can I just eat chicken and rice to bulk? ›

One of the main reasons bodybuilders eat rice and chicken is because it's cheap, clean, and incredibly good for building muscle. This is because it gives a good mix of carbs to replenish the muscles right after a workout, with a ton of protein to start the muscle-building process as well.

What cheap food will bulk me up? ›

10 Low Cost Foods to Help Gain Muscle
  • Eggs. ...
  • Ground Beef (and a tip to make it leaner) ...
  • Whole Milk. ...
  • Peanut Butter. ...
  • Potatoes. ...
  • Oats. ...
  • Whey Protein. ...
  • Bananas.
Jun 29, 2020

What is the cheapest food to buy in bulk? ›

Cheap foods you can buy in bulk include:
  • rice (can often be bought in 5kg bags)
  • pasta (3kg bags)
  • oats, rolled or steel cut.
  • dried beans (all types)
  • lentils (all colors)
  • canned goods.
  • powdered milk.
  • peanut butter.
Jan 10, 2022

How to eat on $100 dollars a month? ›

To stick to a budget of $100 a month, or $25 a week, you'll have to eat for less than $4 each day. For breakfast, try a bowl of oatmeal with half a banana and a scrambled egg, which should cost less than a dollar. Get into the habit of repackaging ingredients from dinner for lunches the next day.

What is the most profitable item in a grocery store? ›

The Most Profitable Items For Grocery Stores Might Surprise You
  • Vitamins can earn 10 times more for grocery stores than food items. ...
  • Body care purchases are growing. ...
  • Shoppers are big on prepared foods. ...
  • Coffee sales are roasting the competition. ...
  • These growth statistics aren't cheesy. ...
  • Deli meats have large markups.
Mar 16, 2022

How to get 3,500 calories in a day? ›

3500-Calorie Diet
  1. Eating More Frequently.
  2. Eating Foods To Help You Gain Weight Quickly. Milk. Rice. Red Meat. Whole Grain Cereals. Salmon.
  3. Taking Smoothies.
  4. Developing A Meal Plan.
  5. Topping Your Meals.
  6. Eating More Fruits.

How to eat 5,000 calories in a day? ›

To create a meal plan for a 5000 calorie diet, you need to follow this macros distribution: 15-20% protein, 20-25% fats, and 60-65% carbohydrates. Always opt for fresh and whole food when it is available. Stay away from processed food with little nutritious value as it will not help you reach your muscle gain goal.

How to eat for $30 dollars a week? ›

Here's how I keep my grocery bill under $30 a week
  1. Breakfast: Cheerios with milk and a banana, plus the free coffee I get from my office.
  2. Mid-morning snack: Granola bar or orange.
  3. Lunch: Whole wheat pasta dressed up with butter and salt.
  4. Dinner: Fried eggs, a side of rice, and a glass of milk.
Jan 13, 2017

How to eat on $2 a day? ›

$2 day menu
  1. breakfast. a slice of homemade bread 11c. 25g homemade peanut butter 20c. tea with milk 9c.
  2. lunch. broccoli soup (recipe below) 60c. slice of homemade bread 11c. butter 2.5c.
  3. dinner. potato omelette 85c. TOTAL – $1.985.

Is $1000 a month enough for food? ›

If you're looking for a rule of thumb, I'd say if your grocery spending is under $1,000 per month for a family of 4 with older kids you're doing ok. Based upon the data, you could also say that food shouldn't be more than 10% of your income unless you're earning less than median household income.

Is $300 a month enough for food for one person? ›

The average cost of food per month for one person ranges from $150 to $300, depending on age. However, these national averages vary based on where you live and the quality of your food purchases.
Monthly Grocery Budget.
1 person$251
2 people$553
3 people$722
4 people$892
2 more rows
Sep 25, 2020

How can I feed myself for $50 a week? ›

Here are some of my tips for surviving and thriving on a $50 a week budget:
  1. Use a shopping list. Perhaps you think this is a no-brainer, but many people routinely go shopping without a shopping list. ...
  2. Meal plan. ...
  3. Eat less meat – and cheaper cuts. ...
  4. Eat fruit and vegetables in season – preferably homegrown. ...
  5. Cook from scratch.

What is the most profitable item in fast food? ›

Here are a few recommendations for profitable fast-food items for your restaurant.
  • Specifying Meals. Provide customers with the specific meals for the time of their order. ...
  • Hot and Cold Beverages. ...
  • Soups and Stews. ...
  • Pizzas. ...
  • Special Kids Menu. ...
  • Nose-to-Tail Items. ...
  • Providing Add-ons and Side Options. ...
  • Using Deals and Offers.
Feb 16, 2021

Are bulk food stores profitable? ›

High Margins

Bulk products generate high profit margins – typically 40-50% for retailers.


1. Lean Bulk Shopping Haul - Our 10 Best Bulking Foods! | Incredible Bulk Bros.
(Buff Dudes)
2. 🛒 Grocery List For Bulking On a Budget
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3. $30 FOR A WEEK OF LEAN BULKING | Target Groccery Shopping List
4. How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)
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5. The BEST FOODS to Eat to GAIN WEIGHT + BUILD MUSCLE MASS | Grocery Haul | Simply Subrena
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6. Budget Grocery Shopping w/ Pro Bodybuilders | Fouad Abiad's OG Grocery Hauls
(Muscle & Strength)


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