Meal prep and home workouts for people with no time and a tight budget. Cook once on Sunday, train three days a week, and stop paying fast-food prices.
160 recipes, every one estimated under $5 a serving. No gym membership needed.
SUNDAY MEAL PREP
12 meals, 4 days
Recipes from the Gains on a Budget cookbooks. Costs are estimates and vary by store.
Everything here was built for long work weeks: cheap groceries, food you cook once, and short workouts you can do in a spare room.
High-protein versions of the food you already crave: burrito bowls, burgers, takeout, even dessert. Every recipe lists its cost per serving and macros.
Three full-body kettlebell and dumbbell workouts a week, at home. An optional incline walk and a daily step goal do the rest.
Prep on Sunday, eat all week. Each book links to a grocery-list tool, so you check off what you need and shop once.
A meal plan and a workout plan in one, with no gym and no guesswork about what to cook. Pick your goal.
Built for fat loss
Built for building muscle
Join the waitlist and you'll hear first when they launch.
Instant PDF downloads. Every recipe shows calories, protein, carbs, fat and cost per serving.
32 recipes. Simple meals built for your macros.
32 recipes. Hearty classics, lightened up.
32 recipes. The drive-thru, made at home.
32 recipes. Your takeout order, for less.
32 recipes. Sweet treats rebuilt for your macros.
Want more than two books? The Lifetime Cookbook costs less than three single books and keeps growing.
One breakfast, one dinner and one dessert, with full macros and cost per serving. Enter your email and the PDF is yours.
Send me the free recipes
I was working 80 to 100 hours a week and barely staying afloat.
Money was tight. Lunch was whatever was on the value menu, eaten in my truck between appointments, because I had 5 or 10 minutes and nothing else. I was spending money I didn't have on food that made me feel worse. I started gaining weight. I was tired all the time and living on caffeine. My head was foggy and I couldn't think straight.
No time for the gym I used to know, so I changed the plan. Thirty-minute kettlebell and dumbbell workouts, early mornings or late nights. And I started meal prepping. I dollar-cost averaged my food: buy in bulk, cook once, spread the cost across the week. My food bill dropped by about two-thirds.
My energy came back. My mind cleared up. I could think again. I felt good, and for the first time in a while I had money left over.
Gains on a Budget is that plan.
Ezekiel, founder
Right after checkout you get an email with your download link. The PDF works on your phone, tablet or computer, and you can print it.
No. The programs use a pair of dumbbells or one or two kettlebells at home. The optional conditioning day uses a treadmill, or you can walk outside.
They're estimates. Costs depend on your store and region, and macros depend on the brands you buy. They're close enough to plan a week and budget for it.
No. You pay once and every new recipe added in the future is included.
No. The recipes and programs are general guidance for healthy adults. If you have a medical condition, are pregnant, or take medication that affects your heart rate, talk to your doctor before starting.
Because cookbooks are instant digital downloads, sales are final. If something is wrong with your file, email us and we'll fix it. Read the refund policy.
