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“You gotta eat big to get big”

You hear that phrase a lot because it’s true. Bad news is that food is expensive, especially high protein food. Anyone who is serious about training will find that they spend a lot more on food than supplements, but most never think about how much they are actually spending and would think nothing of picking up the odd packaged meal from their local supermarket for lunch most days.

Let’s say you wake up and have bought half a dozen eggs from Tesco, a few hours later you might have some high quality complex protein, followed by a chicken sandwich bought from the local shop, maybe another post-workout shake , then a nice meal with steak and potatoes for dinner supplemented with some cottage cheese before bed. All pretty basic stuff and nothing really that flash. But if you buy this from your local supermarket and don’t choose wisely, this diet can cost over £300/month (that’s just over £10 a day, or £1.65 per meal if you eat 6 meals a day) .

So here are a few tips that can cut your grocery bill in half when the time comes to save some pennies. It may be a bit tedious, but the amount you can save is substantial.

Top tips:

Use Protein Shakes – Protein shakes, at least basic whey, is cheaper than solid food, fact. If you​​​​are trying to save money, unflavored whey is the way to go. This together could save you 50p plus 3 servings a day. That’s £30/month saved there.

Buy in Bulk – This is important. It will be expensive at first, but you can save a package. Places like Makro, Costco and Westin Gourmet can work out significantly cheaper than the standard supermarkets like Tesco, Asda and Sainsbury’s.

Keep it simple – Do not buy pre-cooked meats and other meals. That Rustler burger you got for £1.50 that seemed like a good idea is probably going to cost twice as much as if you made it yourself, and it’s probably going to be a lot worse because of all the preservatives and E -numbers added, and it won’t taste so good either!

Use Protein Shakes

Whole foods are generally considered superior to protein powders, but in reality, as long as you’re not severely deficient in something, the differences will be marginal and you’ll be able to get ahead either way, even with basic whey concentrate as long as it is consumed regularly. 5kg of whey can set you back £40 but will give you 80 servings with 50g of protein. So that’s 50p per serving. If you wanted the same protein content of chicken, you’d be looking for at least 50% more, and that’s without adding any flavorings to the chicken.

Buy in Bulk

Of course, you can’t, or at least probably don’t want to live on shakes all the time. Not only would it not be good for your health, you probably wouldn’t smell too good either! So for solid foods, try to buy in bulk as there are big savings to be had. A box of eggs at a supermarket costs many times more than what you could pick them up in places like Makro. Last time I checked a box of 60 medium eggs in Makro set you back less than £5 and even free range eggs are a fraction of the supermarket cost. That’s a great source of cheap protein.

Chicken and other meats are also great value, and generally also of a higher quality. For example, 5kg of chicken breasts currently costs less than £20, or £17 if you get them frozen. Fish is also cheap costing around £20 for 3kg of white fish.

Carbohydrate sources are much cheaper than protein, but there is still savings to be made. A big bag of basmati rice and oats can be picked up for half the price from the supermarkets and you can buy giant bottles of olive oil too so that should take care of fat!

Keep it simple

You pay a hefty premium for anything that is already pre-cooked, pre-flavored or similar. Companies make money by increasing the perceived value more than the actual value. So if you want to add flavor, buy the seasoning in bulk as well and you’ll save a packet by cooking it yourself.

Buying all the food in bulk means it will take up more space in your fridge/freezer and also cost quite a bit initially, so that means you may have to be a bit more limited with your food choices. After all, not many have space to store 10 kg of chicken, 5 kg of steak, 5 kg of fish, 5 kg of sausage, 10 kg of basmati rice and a box of 6 boxes of eggs at the same time! So you may have to go through periods of eating one or two types of meat at a time, but you can change the same food into different meals to keep things interesting.

Buying frozen is often a good move and in the case of veg, will be more nutritious than the fresh variety anyway. Great value bags are usually the ones to go for unless you have very specific requirements.

Follow all the above tips and you can reduce your food bill immediately. It is possible to get a diet of 3500 clean calories and 300g of protein for less than £5 every day.

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