Dr. Mike Israetel Tries to do Bodybuilding Meal Prep For Under $100 Per Week – Must Bodybuilding Really Break the Bank?
Bodybuilding has long carried the reputation of being an expensive lifestyle. Between protein-heavy meals, supplements, and meal prep essentials, many lifters assume building muscle requires a hefty grocery bill. But can Dr. Mike Israetel, do bodybuilding meal prep for under $100 per week?
In a recent YouTube video, Israetel headed to Walmart with a simple challenge: build an entire week of bodybuilding-friendly meals on a budget of just 100 bucks.
The result surprised even him.
Despite targeting an aggressive intake of roughly 320 grams of protein, 400 grams of carbohydrates, and 80 grams of fat per day, Israetel managed to fill his cart for just $84.57, proving that strategic shopping can dramatically reduce the cost of eating for performance.
Dr. Mike Israetel’s $84 Bodybuilding Grocery List
Rather than chasing premium brands or specialty health foods, Israetel focused on maximizing nutrition per dollar.
His cart included:
- Boneless skinless chicken breast
- Whey protein powder
- White rice
- Black beans
- Canned green beans
- Canola oil
The approach was intentionally simple. Israetel wanted to demonstrate that a bodybuilding diet could be built around inexpensive staples while still hitting demanding macronutrient targets.
“I weigh 230 pounds and eat 320 grams of protein per day,” Israetel explained. “That’s way in excess of what most people need.”
Because his protein intake is significantly higher than the average gym-goer, he noted that most people could likely spend even less while still supporting muscle growth and recovery.
The Daily Meal Plan
After meal-prepping the groceries, Israetel laid out what a typical day of eating looked like.
Each meal contained approximately:
- 65 grams of protein
- 80 grams of carbohydrates
- 15 grams of fat
The meals consisted primarily of seasoned chicken breast, rice, black beans, green beans, and a protein shake.
While admittedly not glamorous, the plan successfully delivered the calories and nutrients needed to support bodybuilding goals.
Israetel joked that the meals were boring, but emphasized that budget-conscious eating doesn’t have to sacrifice results.
Why Protein Powder Made the Cut
One of the biggest takeaways from the experiment was Israetel’s defense of whey protein.
Many lifters still view protein powder as either unnecessary or expensive, but he argued the opposite.
According to Israetel, whey protein remains one of the cheapest and highest-quality protein sources available when measured on a gram-for-gram basis. He also pushed back against the idea that relying on protein shakes somehow makes a diet less healthy.
Instead, he described protein powder as a practical tool that can help fill protein gaps when meat prices rise or variety becomes too costly.
How to Make a Bodybuilding Diet Even Cheaper
While the final total came in under budget, Israetel believes most people could lower costs even further by purchasing foods in larger quantities.
Some of his biggest money-saving recommendations included:
- Buy store brands whenever possible
- Shop at discount grocery chains like Walmart and Aldi
- Purchase rice, beans, and protein in bulk
- Use inexpensive seasonings instead of calorie-heavy sauces
- Rotate between affordable protein sources like chicken thighs, ground beef, and chicken breast
He also noted that buying in bulk could potentially push weekly food costs into the $70 range for many lifters.
The Real Cost of Building Muscle
Israetel’s experiment comes at a time when many athletes and bodybuilders are feeling the effects of rising grocery prices.
His conclusion was simple: eating for muscle growth doesn’t have to be expensive.
While elite competitors consuming huge amounts of protein will naturally spend more, the average gym-goer can likely maintain a bodybuilding-friendly diet for far less than many assume.
For Israetel, the key isn’t finding secret foods or expensive supplements. It’s learning how to shop smarter.
And judging by an $84 grocery receipt that covered an entire week of meals, he may have made a compelling case.
Featured image via YouTube @RenaissancePeriodization
