How to Get Shredded on a Budget (2000 Calories, 180g Protein), by Casey Kelly on YouTube. 15 min 45 s.
- Video length
- 15 min 45 s
- Time to do it
- 2 hours
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Plan your week before shopping. Pick two or three lean proteins, one or two carb sources and a few vegetables, then write a grocery list so you buy only what you will cook.
Set your daily targets. Aim for about 2000 calories and 180g of protein, which means roughly 30 to 40g of protein at each meal and snack.
Shop the cheap staples first. Buy chicken breast, eggs, canned tuna, rice, oats, potatoes and frozen vegetables, and compare price per pound or per gram of protein.
Batch cook your proteins. Bake or pan-cook several pounds of chicken at once and boil a dozen eggs so ready protein is always in the fridge.
Cook a large pot of rice or potatoes. Portion it into containers so each meal has a measured carb serving instead of a guess.
Roast or steam your vegetables. Fill a sheet pan with vegetables, season them and roast until tender, then divide them across containers.
Weigh and pack each container. Use a food scale to hit your protein and carb portions, then label containers with the day or meal.
Store and reheat safely. Keep containers in the fridge for up to four days, freeze the rest, and reheat portions until steaming hot.
Tips and common mistakes
Frozen vegetables and canned fish often cost less than fresh and last longer.
Cook chicken to 165F (74C) and cool it quickly before packing to keep it safe.
Keep a cheap protein snack like Greek yogurt or boiled eggs ready for hunger gaps.
Weigh portions once or twice to learn what 180g of protein looks like, then eyeball it.
Questions
Can I really eat high protein on a small budget?
Yes. Eggs, chicken thighs, canned tuna, rice and frozen vegetables are cheap sources of protein and carbs. Buying in bulk and cooking at home keeps the daily cost down.
How long do meal prep containers last in the fridge?
Most cooked chicken and rice keep for three to four days in the fridge. Freeze anything you will not eat within that window and reheat it until hot.
Do I need a food scale?
A scale helps you hit your calorie and protein targets at first. Once you know your portions, you can estimate without one.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
