Bodybuilder Fouad Abiad picking up pasta from the grocery store shelf


IFBB Pro Fouad Abiad shows you how to grocery shop and prep solid muscle-building meals that cost less than $3 per meal!



Get Big on A Budget

One of the biggest challenges to gaining size is eating enough food to build muscle. Eating for size doesn’t have to break the bank if you know which foods to buy to maximize your calorie intake. Don't let a tight budget keep you from reaching your bodybuilding goals. Use these tips and tricks to make the most of every dollar when you’re trying to pack on size. 

Pro Tip #1: Buy in bulk. Shopping at stores like Costco and Sam’s Club allows you to buy in bulk while saving money due to purchasing larger quantities.

Pro Tip #2: Opt for frozen fruits and vegetables. Thanks to advances in food preservation technology, there’s no nutritional downside with frozen produce.

Pro Tip #3: Stock up on diet essentials during sales.

Fouad Abiad’s Budget-Friendly Bodybuilding Grocery list:

  • 4 Potatoes 
  • 1 Whole chicken
  • 1 loaf whole wheat bread
  • 3 packs of rice cakes
  • 1 bag of pasta
  • 1 can jar of pasta sauce
  • 1 carton of eggs
  • 2 cans of tuna
  • 1 jar of mayonnaise 


  1. Line the baking tray with tin foil and spray with cooking spray.
  2. Place whole chicken on a tray and season with salt, pepper, garlic powder and paprika (rub in and cover chicken).
  3. Cook for 55 minutes at 405 degrees.
  4. Boil 6 eggs.
  5. Toast 8 slices of bread.
  6. Cook pasta.
  7. Once all the food is cooked, divide into meals.

Meal 1:

  • 6 boiled eggs
  • 4 slices of toast

Meal 2: 

  • 1 chicken thigh
  • 1 chicken drumstick 
  • 180 grams of pasta
  • ½ cup tomato sauce

Meal 3:

  • 1 chicken breast
  • 2 potatoes

Meal 4:

  • 1 chicken breast
  • 2 potatoes

Meal 5: 

  • 1 chicken thigh
  • 1 chicken drumstick 
  • 180 grams of pasta
  • ½ cup tomato sauce

Meal 6: 

  • 4 slices of bread
  • 2 cans of tuna
  • 2 tablespoons of mayonnaise