Cheap weight gain plan for 2024

My weight gain plan for 2024. I don’t have much money, It is also coincidentally vegetarian. My ideal weight by the end of the year is 85kg lean.

Calorie requirements

When I use the Calorie planner, it estimates the following;

I exercise daily. I will try to aim for 3000 because 3500 is on the high side with my BMR.

The Macros/Micros

I use chronometer. It has a directory of everything I purchase in the UK.

The Vit.B12 is bugged. I’m on 100% of my daily.

It gives me a rough idea of the calories I need.

It’s crazy to think though, on a cheat day a takeaway equals half of all my calorie (not including what those calories are from, mind) requirements.

The shopping list.

I’m not including my supplements here. that changes, and I don’t take them every day. The field of greens supplement lasts 3 months for me.

From Iceland

  • Mixed eggs 15 – £2.20
  • Iceland frozen rice meals x 7 – £1
  • Nestle cappuccino pods x 6 – 3 for £10
  • apples x 1 – £1.80
  • Bananas x 1 – £1.80
  • Oranges x 1 – £1.80
  • Arla yoghurts x 8 – 8 for £6

From Tesco

  • Tinned beans x 7 – £0.50
  • Tesco Meal deal x 5 – £3.80
  • New York bagels x 1 – £2.10
  • Porridge oat satchels x 1 – £1.80
  • Nuts x 2 – £2

Total: £40.6

Total: £31.40

£20 of that is coffee addiction and another twenty from meal deals, which I will compensate with some lunch meal prep.

Realistically, I can achieve 3000 calories a day with around £30 a week, minus the coffee and meal deals. A protein supplement would bump that to 3600.

The Meals

Meal 1

Breakfast

  • 3 eggs
  • 1 bagel
  • coffee

Meal 2

Lunch

  • Meal deal
  • or an equivalent wrap
  • coffee

Meal 3

Pre-gym

  • Yoghurt
  • Banana
  • Apple
  • Orange
  • coffee

Meal 4

Dinner

  • Tin of beans
  • Iceland rice meal

Meal 5

Snacks (throughout the day)

  • Porridge satchels
  • nuts

Meal 6

Supper

  • Supplement(S)
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