How to Eat Healthy and Supplement On Only $10 Per Day

A majority of the population views a healthy eating lifestyle as something they can’t do for a variety of reasons:

‘It’s too hard’.

‘It’s too expensive’.

‘Fast food is cheaper’.

‘Supplements are too expensive’.

‘I don’t even know what supplements to take’.

How to Eat Healthy and Supplement On Only $10 Per Day

Many of you may assume that eating cheap and healthy is out of reach and something that can’t be done. In your mind there’s no way those two words can go together.

You may think you have to spend thousands of dollars on supplements to get the results you want. But, the truth is that’s not the case. If you do your research, break it down, and stay on track with your daily food and supplement intake, you can eat and supplement for an extremely reasonable price.

I want to break it down for you to let you know it’s not as hard as you think. Maintaining a healthy diet of quality foods and top-notch supplements is not out of reach. It’s something all of you can do, you just need to focus and commit.

The average American spends $15 a day on food, and we can only assume that this $15 isn’t spent on foods containing healthy carbohydrates, fats, and proteins. Chances are this money is going towards high caloric, high fat, quick and easy junk foods.

If you are ready to change your diet, change your lifestyle, and change your spending habits then listen up. I am going to show you how you can eat clean and healthy, consuming healthy macronutrients, while being able to supplement your body with muscle building supplements for around $10 a day.

You are going to need to do your research. Look at weekly food advertisements for the best deals on meats, eggs, and vegetables. Or, buy in bulk at a large warehouse store to significantly cut the price per unit you are paying for each item.

By breaking down each food and supplement item by price per serving you will see how cheap you can eat and supplement your body per day and still hit your daily goals for protein, carbohydrates, fats, and micronutrient intake.

Don’t think it’s possible? Keep reading and let me show you.

Food Items

Peanut Butter
Rice Cakes

Macronutrient Breakdown

16 oz boneless, skinless, chicken breast
709 cal
5 grams fat
118 grams protein
0 grams carbohydrates

1 Can of Chunk Light Tuna
50 calories
1 gram fat
10 grams protein
0 grams carbohydrates

4 cups of Jasmine rice
820 calories
180 grams carbohydrates
16 grams protein
0 grams fat

4 Tablespoons of Peanut Butter
360 calories
13 grams fat
11 grams carbohydrates
6 grams protein
3 Large Eggs
240 calories
15 grams fat
3 grams carbohydrates
21 grams protein

2 Low Sodium Rice Cakes
80 calories
16 grams carbohydrates
2 grams protein
0 grams fat

1 Cup of Broccoli
54 calories
12 grams carbohydrates
4 grams protein
0 grams fat

Price per Serving

$2.99 pound of chicken
$0.79 can of chunk light tuna
$0.68 for 4 cups of cooked white or brown rice (1 1/3 cups dry. $0.54 per cup)
$0.90 for 3 eggs ($0.30 cents per egg)
$0.24 for 2 rice cakes ($0.12 cents per rice cake)
$0.28 cents for 4 tbs peanut butter ($0.07 per tbs peanut butter)
$0.50 a cup for chopped broccoli

Total Price for one day of food = $6.38

The food options aren’t glamorous, but this is the type of food you need to be fueling your body with if you really want to transform yourself and turn your fat into muscle. This meal plan is going to make your body much lighter and your wallet a bit heavier.

Whole foods like eggs, chicken, and rice provide your body with quality protein and carbohydrates while food sources such as tuna and peanut provide you with healthy sources of fats. The 1 cup serving of broccoli provides you with your micronutrients for the day giving you the essential vitamins and minerals your body needs to function, including over 100 percent of your daily Vitamin C and K intake.

But, our journey does not stop there. You’ve still got some money left to spend from that $10 bill burning in your pocket and, surprisingly, you will have enough to pick up your daily supplement stack.


Below I’ve listed four supplements to incorporate into your daily diet to show you it’s possible to get essential supplements at a reasonable price. These supplements are great for the beginning lifter or someone who is starting to look at adding supplements into their diet.

Whey Protein

Supplement Breakdown

2 scoops Whey Protein
300 calories
8 grams fat
10 grams carbohydrates
50 grams protein

Pre-Workout Formula
Varies depending on your pre workout of choice

BCAA (Branch Chain Amino Acids)
Most common will be a 2:1:1 blend of Leucine, Valine, and Isoleucine
Creatine Monohydrate

Price Per Serving

$1.60 for 2 scoops of Whey Protein
$1.00 per scoop of BCAA’s
Approximately $1.00 per serving of pre-workout (varies depending on your pre workout choice)
$0.33 for 10 grams (2 scoops) of Creatine Monohydrate

Total price for one day of supplements: $3.99

Whey protein provides you with an easy, cheap way to fuel your body with a large amount of protein, while keeping the fats, calories, and carbohydrates at a moderate level.

The ingredients in a pre-workout will vary depending on the type of pre-workout formula you are looking for. But, the most common ingredients in most pre-workouts include beta-alanine, citrulline malate, carnitine, taurine, and caffeine. Each pre-workout is going to have its own blend of ingredients, but these are some of the most common. Taking a pre-workout before you work out will assist with muscle development, staying focused, staying energized, and pushing through fatigue as the ingredients within the pre-workout are designed towards taking your work out to the next level.

Creatine supplies energy to your muscles, assist with muscle recovery, and helps give your muscles a fuller look.

BCAA’s (Branch Chained Amino Acids) are usually made up of three essential amino acids including leucine, valine, and isoleucine. When you work out and your muscles get fatigued, the amino acids in your body start to breakdown. Drinking BCAA’s during your workout will help your muscles recover and repair these broken down amino acids.

Example Eating and Supplement Plan

Meal 1
3 Eggs
1 Rice Cake with 2tbs. peanut butter
1 Scoop of Whey Protein

Meal 2
8 oz. of chicken
1 cup of rice
½ cup chopped broccoli

Meal 3
Can of tuna with mustard or hot sauce (your choice)
1 cup of rice

Pre Workout
Pre workout of choice with 1 scoop of creatine 20 minutes before workout

Intra workout
1 Scoop of BCAA’s

Post Workout Shake
1 Scoop of Whey Protein

Meal 4
8 oz. of chicken
2 cups of rice
½ cup chopped broccoli

Meal 5
One rice cake with 2 tbs. peanut butter

Daily Macronutrient Breakdown

2613 Calories
42 grams fat
227 grams protein
232 grams carbohydrates

Total Price for one day of eating and supplements: $10.37

$10 Is All You Need

You didn’t think it could be done, did you? For approximately $10 per day you can eat whole, quality, clean foods, while still getting your daily supplement needs.

Depending on your weight and fitness goals, you may want to raise or lower the fat, carbohydrates, or protein intakes I have described above. But, at 2600 calories this diet keeps the macronutrients at a healthy 40/40/20 ratio (protein/carbohydrates/fat) and gives you room to manipulate the macronutrients to your needs.

Brently Rousset

Brently Rousset is an INBA Men's Physique Novice champion and is currently studying to become a certified personal trainer. Fitness has been a part of his life since he was a kid from basketball to surfing to now bodybuilding. Brently is passionate about spreading his knowledge and experience to beginner lifter's looking to start their own fitness journey. He plans on competing for his pro card on the Men's Physique stage within the next year. Brently's true passion is writing and providing others with exercise, nutrition, and lifestyle advice.

You can reach out to Brently and connect with him on the following sites:

Twitter: @BrentlyRousset
Facebook: brentlyrousset
Instagram: @thebrentness

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