FabFitOver40’s “Diet on a Budget”

FFOver40 with a nutritional strategy for those a bit strapped from the current economic malaise.


This diet is for those who really can’t afford all of the other nutritional and thermogenic supplements we write about.  Its not hard to follow and most of foods can be found at any Grocery in the US.

You can easily stay STRONG–LEAN and HEALTHY for about $50/week.

Here is a sample Daily Meal Plan.

  • Meal 1: 3 Eggs-3Egg Whites-3 Strips Turkey Bacon-1 English Muffin
  • Meal 2: 1 Whole Apple and 2 Tablespoons Natural Peanut Butter or these found at any Costco anywhere.
  • Meal 3: 1 Can of White Tuna and 1 Tablespoon Safflower Mayo(If Leaning Out no carbs/If maintaining 1 English Muffin/If trying to gain 2 English Muffins)
  • Meal 4: Same as Meal 3
  • Training Days
  • Meal 5: 16-24 Ounces of Lactose Free Milk/Almond Milk Before-During and After your training.  If gaining or maintaining-throw in some cheap fruit like an apple or pear as your post workout carbs for glycogen replenishment.
  • Non Training Days(Meal 5)
  • Meal 6: 10 Ounces Salmon(or cheapest Clean Fish in Bulk at your Grocery)-Brown Rice and Green Veggie.  We just started buying these amazing Salmon Burgers from Costco.
  • Night Snack: 2 Tablespoons Peanut Butter and 8 Ounces Lactose Free Milk(only if trying to gain muscle)

If you can’t prepare your dinner and/or leave your tuna cans at home, eat Fast Food and order only one of the following: (but doing this is going to run you over $50/week-DONT FORGET  YOUR MEAL PREPARATION)

  • Grilled Chicken Sandwich-
  • Grilled Chicken Salad
  • Chicken Rice Bowl

Drink only water and strive for 12 ounces at every meal.

This diet is easy to follow and dirt cheap.

It should ensure you get enough PROTEINEFA’s and quality CARBS in lieu of much more expensive options.


Feel free to ask questions about substitution foods and meals by leaving a comment below.

Be the BEST YOU at Any Age!


  • Brett

    Hey Jay,

    I finally made it over to your site!

    I have a question – you have 2 meals here that use a can of tuna each. I was eating tuna every day myself, with avocado, then gave it up because of the potential mercury buildup.

    Do you think it’s reason for concern? The “good” tuna is considerably more expensive.



    • Jay

      Hey Brett! Absolutely not. But white tuna is always best. Just buy in Bulk at Costco.

      Your health and vitality is more important than anything else bro. I am sure you can cut costs somewhere else in order to eat as well as possible?

      • Brett

        Thanks for the reply!

        Yes it looks like the best tuna is American/Canadian Albacore (canned chunk white) since they’re caught at a young age. I’m worried about the long term effects before making this a staple in my diet – I’ve read some horror stories.

        I remember seeing albacore at the store for $5 a can. I’ll definitely check Costco.

        My costs are already minimal across the board. I don’t have a job (by choice) so I’m living cheap as hell. Without food, I live on $660 a month. Trying to keep it equal or under $1000 with food. But I agree, health and vitality above all else. I will get a job if I must, haha.

  • M.

    Jay – great site – quick question: any specific reason for the lactose-free or almond milk recommendation as opposed to just regular milk?

    I’ve heard you and Mike discuss on podcasts that you guys do almond milk, but haven’t yet heard the reason for that choice. Thanks and keep up the good work.

  • Jay

    Great question and worthy of the site audience. After about 25-most people lose the enzymatic activity to digest lactose in the gut/intestinal tract. Don’t know why this is so-but it’s so. Why avoiding cheese and other dairy products is essential. Almond Milk and obviously Lactose Free Milk avoids this issue. Plus Almonds are good sources of Monounsaturated fat. To get shredded you should avoid all dairy regardless of lactose content or not. Thank you for your contribution.

    • M.

      Awesome and exactly what I was looking for – thanks for the response. I seem to still be ok as far as digestion even at 38, but the other reasons make sense.

      I’m actually trying to gain weight and muscle right now, so I wonder if regular whole milk is good for me right now, then switch to almond milk for maintenance. Just spitballing.

      • Jay

        Eat Peanut Butter and drink tons of Whole Milk. Perfect recipe to gain mass.

  • VJ

    Jay or anyone else know how many calories the meal plan for training and non training day totals?

    • That’s always based on your size, current condition and goals. If you keep reading the articles here, most of those questions are answered. Share them and I’ll try and be more specific too.