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  1. #1
    Registered User Krugnasty's Avatar
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    Bulking grocery list

    I need a bulking diet where I can cook a bunch of stuff on Sunday and eat it through the week and I'm a college kid so like on a budget of $40-$50 a week. And I do have costco card. Any help would be awesome
    I mash my 'taters like I mash my haters.
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  2. #2
    Come at me, bro! foodandfitness's Avatar
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    Make you a big ol tub of spaghetti, rice, and one with beans. Fruit is super convenient, so is milk.

    The more wholesome foods are usually around the perimeter of the store and the processed foods tend to be in the center of the isles. Good luck.
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  3. #3
    Cheap OPERATOR Cheap5.0's Avatar
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    Do you have a freezer?

    If so:

    Grab chicken breast when its $1.79/lbs, stock up.
    Cottage Cheese by the pound
    Whole milk/gallon
    WW bread
    Grab tuna when it goes on sale, stock up


    Dont neglect your greens. The grocery store near me always has bagged/cut broccoli on sale, as well as salads that are about to expire. They are super cheap, just eat them within 2-3 days.

    Its doable on $50/week, you just gotta plan it out and follow through. No wondering around at the store till you spend all your money lol.
    Yall can call me Chris.

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  4. #4
    Registered User power-lift-er's Avatar
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    Originally Posted by Krugnasty View Post
    I need a bulking diet where I can cook a bunch of stuff on Sunday and eat it through the week and I'm a college kid so like on a budget of $40-$50 a week. And I do have costco card. Any help would be awesome
    You obviously won't be able to afford all of this on one trip with $50, but here is a good list of bulking foods.


    Milk
    Eggs
    Cottage cheese
    String cheese
    Yogurt
    Tuna
    Salmon
    Steak
    Turkey
    Chicken
    Pork chops
    Oatmeal
    Ground flax seeds
    Wheat germ
    Whole wheat spaghetti
    Whole wheat bread
    Whole grain rice
    Sweet potatoes
    Beans
    Olive oil
    Peanut butter
    Peanuts
    Almonds
    Walnuts
    Cashews
    Macadamias
    Brazil nuts
    Pecans
    Hazel nuts
    Sunflower seeds
    V8 juice
    Carrots
    Brocolli
    Celery
    Asparagus
    Bananas
    Apples
    Peaches
    Grapes
    Oranges
    Strawberries
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  5. #5
    Registered User bethtwenty4's Avatar
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    The bulk of your diet:
    Rice
    Bread
    Beans
    Pasta
    Potatoes
    Milk
    Eggs
    Peanut butter
    Mixed nuts
    Ground beef
    Any meat that's on sale

    Fill in with fresh fruit, veggies, cottage cheese, yogurt, stuff you don't buy in bulk (with expiration dates)
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  6. #6
    Registered User richie83's Avatar
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    Rice and Chicken curry
    Rice and Beef Curry

    Keep eating them...cheap and bulk u up
    If the bar ain't bendin', you're only pretendin'
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  7. #7
    Registered User johnsdar's Avatar
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    i'm doing somthing like what your wanting to do... i buy food and spend Sunday morning cooking food for the week.

    on sunday i cook up a bag of frozen chicken brest, a few cups of brown rice in my rice cooker and steam some veggies. then i divide it into tupperware containers. i also make a olive oil vinagar dressing for some fats to put on it.

    i also cook up tupperware bowls of oats with peanut butter and cinnamon. then i throw in a few hard boiled eggs.
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  8. #8
    Registered User franko man's Avatar
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    I always shop in categories: Carbs/ Proteins/ Fats + Fruits & vegetables

    Carbs:
    Oats
    Rice
    WW Pasta
    WW bread
    Cereal

    Protein
    Eggs
    Chicken Breasts
    Canned Tuna
    Salmon
    Ground Beef
    Steak
    Cottage Cheese
    WHEY
    Milk

    Fats
    Peanut Butter
    Almonds
    Olive Oil
    Pam Spray
    Walnuts

    Fruits and Veggies
    Broccoli
    Asparagus
    Mushrooms
    Apples
    Bananas
    Oranges
    Blueberries (frozen)

    bulking allows me to eat alot more
    IIFYM - Try to get most of your macros from whole foods. They are high in micronutrients and are needed to maintain overall health
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  9. #9
    Registered User franko man's Avatar
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    Oh forgot to mention!
    I shop at Costco too, in Canada
    and I've managed to keep my grocery budget under $50 a week!
    Good luck buddy!
    IIFYM - Try to get most of your macros from whole foods. They are high in micronutrients and are needed to maintain overall health
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  10. #10
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    Thumbs up

    Heres a nice little list for ya
    Attached Files
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  11. #11
    Registered User retherbuilder's Avatar
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    Originally Posted by Krugnasty View Post
    I need a bulking diet where I can cook a bunch of stuff on Sunday and eat it through the week and I'm a college kid so like on a budget of $40-$50 a week. And I do have costco card. Any help would be awesome
    brown rice
    chicken thighs (because cheaper then breasts)
    whole milk by the gallon
    pasta (stock)
    almond milk
    bananas
    sweet potatoes
    almond or peanut butter
    cottage cheese
    almonds
    avocado
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  12. #12
    Registered User Bh44's Avatar
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    OP: look for Ground meat (pork is cheaper than beef); where I am ground pork has the same macros and is cheaper (per cal/macro) than eggs.

    Also; rice, oats, potatoes, frozen veggies, chicken or not sure where you are (weather wise), but I have been buying the fresh pork chops, cheaper than frozen chicken here, and just a little more fat (but less than thighs); more protein per gram too!

    if you have a problem with protein, milk is a great option; also look into beans or lentils. Cheap and high in protein, good course of carbs.

    Originally Posted by franko man View Post
    Oh forgot to mention!
    I shop at Costco too, in Canada
    and I've managed to keep my grocery budget under $50 a week!
    Good luck buddy!
    same; and here in Canada its a lot harder lol.

    brb publix in the states always has B1G1 free stuff, let alone the tax is cheap there too (florida anyway)
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  13. #13
    Registered User ryanduvall504's Avatar
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    tuna
    turkey
    chicken
    low fat pork
    lean beef
    skim milk
    eggs or egg whites
    fat free cottage cheese
    nuts
    fruits
    vegetables
    beans
    rice
    whole grain pasta
    whole wheat bread
    potatoes
    olive oil
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  14. #14
    Registered User DanWasHere's Avatar
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    Originally Posted by ryanduvall504 View Post
    tuna
    turkey
    chicken
    low fat pork
    lean beef
    skim milk
    eggs or egg whites
    fat free cottage cheese
    nuts
    fruits
    vegetables
    beans
    rice
    whole grain pasta
    whole wheat bread
    potatoes
    olive oil
    Why low fat? I'm close to your size and I opt full fat/original. Are/were you cutting?
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  15. #15
    Registered User behemoth87's Avatar
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    rice
    chicken
    salt
    black pepper
    pork, grilled on a pan
    and buy the cheapest vegetables, cabbage and carrot
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  16. #16
    Registered User allrnder's Avatar
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    Buy cheap foods you enjoy. I love white rich with bacon and hot chili sauce.

    Here is a decent macro cheat sheet with foods

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  17. #17
    Registered User Keith500's Avatar
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    Originally Posted by allrnder View Post
    Buy cheap foods you enjoy. I love white rich with bacon and hot chili sauce.

    Here is a decent macro cheat sheet with foods

    That's a great little chart for those new to nutrition, especially the foods that crossover and fill 2 categories.
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