Shopping & budget
General educational information only; not medical or nutrition advice.
MAKE GOOD FOOD CHEAP
The core grocery list
Buy for a few repeatable meals before adding specialty items. Compare what you already have with the plan.
Protein shelf
Choose a short rotation: eggs, beans, lentils, milk or fortified soy milk, yogurt, peanut butter, canned fish and poultry. You do not need every choice in the same week.
Carbohydrate shelf
Keep oats, pasta, rice, potatoes, bread or tortillas. Pick forms you will use. Store dry rice for fresh cooking rather than batch-prepping cooked rice.
Produce and flavor
Frozen vegetables, carrots, cabbage, apples and bananas are useful starting points. Add canned tomatoes, salsa, mustard, oil and a small spice set. Use the same spices across several recipes.
A small shopping plan
For oats, wraps and lentil soup: check oats, milk, fruit, tortillas, beans, lentils, tomatoes, carrots and onions. Add one spread and one preferred vegetable. The quantities come from your chosen batch sizes, not a universal list. Skip bulk deals you will waste. Compare unit prices before paying extra for individual packs or specialty performance snacks.
MAKE GOOD FOOD CHEAP
Make protein purchases count
Compare price per usable amount, storage life and the meals you will actually cook. Prices vary by store and season.
Beans and lentils
Dry lentils cook without a long soak. Canned beans save time; drain and rinse as the recipe directs. Keep a few cans for the night when you cannot cook a dry batch.
Eggs and dairy
Buy a size you can finish within package and storage guidance. Plain yogurt can serve breakfast, snacks and a wrap dressing. Check labels before treating a non-dairy substitute as nutritionally equivalent.
Meat and fish
Family packs help only if you can portion and store them safely. Freeze raw portions promptly according to package guidance, or cook a measured batch and use the recipe's cooked-food limits. Use a thermometer.
Stretch, do not just shrink
Half-meat chili (3.2) and turkey-lentil spaghetti (3.5) extend meat with legumes. Serve with enough carbohydrate and produce; a cheaper meal still needs to be a satisfying meal.
CARBOHYDRATES & PRODUCE
Use the whole grocery bag
A bargain becomes useful when the food is eaten. Plan a second use for opened packages and perishable produce.
Choose flexible carbohydrates
Oats work in breakfast bowls and meatballs. Potatoes work in a hash or beside chicken. Bread works at breakfast and beside soup. Compare package sizes using unit prices, then consider waste.
Frozen can be convenient
Frozen vegetables let you use a measured amount and return the rest to the freezer. Follow cooking instructions; do not assume every frozen product is ready to eat.
Fresh can be economical
Buy produce you enjoy and can finish. Carrots and cabbage work in several lunches; fruit can travel whole. If a bag is larger than you need, share it or plan another recipe before buying.
Canned can be practical
Tomatoes and beans keep the pantry ready for a fast meal. Rinse beans where directed. Compare ingredients and sodium on labels; the book's calorie/macronutrient estimates do not report sodium.
QUICK REFERENCE
Budget and family choices
The best-value meal is one your household can cook, store and finish. Prices are local; these choices use common low-cost staples.
Start with the pantry
1.2 oatmeal; 2.3 lentil wraps; 2.8 white-bean lunch box; 3.4 egg and vegetable fried rice; 3.11 lentil-tomato soup. Use the recipe's side suggestions to make a substantial meal.
Feed several people
3.2 chili makes 8 servings; 3.3 sheet-pan chicken makes 6; 3.5 spaghetti makes 8; 3.6 tacos makes 6. Serve shared sides so people can choose different amounts.
Cook a useful smaller batch
For a four-serving recipe, multiply ingredients by one-half for two servings. Use a pan that fits the amount. Do not halve the safe internal temperature; check doneness in the usual way.
Freeze with a purpose
Choose the next use before doubling: two individual lunches, a two-person dinner or a four-serving family meal. Write the recipe-specific BB month and add the matching side to the grocery list.
Sources
This cookbook supports meal planning for training and competition. It is not a substitute for professional medical or nutrition advice. Discuss health concerns, dietary restrictions and weight changes with a qualified health-care professional. Younger athletes should involve a parent or guardian.