Gains on a Budget

High-protein meals under $5.30-minute workouts.

Meal prep and home workouts for people with no time and a tight budget. Cook once on Sunday, fit in a 30-minute workout, and stop paying fast-food prices.

Get 3 free recipes See the programs

160 recipes, every one estimated under $5 a serving. No gym membership needed.

SUNDAY MEAL PREP 12 meals, 4 days
PB Protein Oats x4$3.12
30g protein each
Chicken Burrito Bowl x4$6.88
45g protein each
Korean Beef Bowl x4$6.72
38g protein each
TOTAL$16.72
Per meal$1.39
Per day$4.18
Protein per day113g

Recipes from the Gains on a Budget cookbooks. Costs are estimates and vary by store.

The plan is simple

Everything here was built for long work weeks: cheap groceries, food you cook once, and short workouts you can do in a spare room.

Eat for under $5

High-protein versions of the food you already crave: burrito bowls, burgers, takeout, even dessert. Every recipe lists its cost per serving and macros.

Train 30 minutes

30 minutes, a couple of weights, your living room. That’s the whole commute.

Cook once

Prep on Sunday, eat all week. Each book links to a grocery-list tool, so you check off what you need and shop once.

Programs

No gym, no guessing. Every week is planned for you: your meals, your workouts and your grocery list, priced out before you shop. Built for people who work long hours and have 30 minutes to spare.

Budget Shred

8 weeks$147
12 weeks$197

Budget Bulk

8 weeks$147
12 weeks$197
A person exercising with a dumbbell at home

A LOOK INSIDE · COMING SOON

Three full-body workouts each week

Follow approximately 30-minute home workouts using dumbbells and a kettlebell. Each session includes beginner-friendly guidance and options to progress at your own pace.

Workout diaryEXAMPLE PREVIEW

Keep track of your workouts in one place.

ExerciseWeightSetsReps
Exercise 01———

Shred or Bulk: which one is for me?

Pick Shred
if you want to lose fat, feel lighter and get your energy back.
Pick Bulk
if you want to add muscle and strength, or you’ve been stuck and can’t seem to grow.
Not sure?
Choose “Not sure yet” on the waitlist and I’ll help you pick.

Programs open soon

Join the waitlist and you'll hear first when they launch.

Cookbooks

Instant PDF downloads. Every recipe shows calories, protein, carbs, fat and cost per serving.

Gains on a Budget Master Cookbook cover

The Lifetime Cookbook

  • The best 100 recipes from all five books, in one collection
  • Breakfast, bowls, dinners, takeout, fast food, snacks and desserts
  • New recipes added every month, free for life
  • Grocery-list tool included
$59 Get the Lifetime Cookbook One payment. No subscription.
High Protein Meal Prep cookbook cover

High Protein Meal Prep

32 recipes. Simple meals built for your macros.

$19Buy
Comfort Food cookbook cover

Comfort Food

32 recipes. Hearty classics, lightened up.

$19Buy
Fast Food Favorites cookbook cover

Fast Food Favorites

32 recipes. The drive-thru, made at home.

$19Buy
Takeout Classics cookbook cover

Takeout Classics

32 recipes. Your takeout order, for less.

$19Buy
Desserts cookbook cover

Desserts

32 recipes. Sweet treats rebuilt for your macros.

$19Buy

Want more than two books? The Lifetime Cookbook costs less than three single books and keeps growing.

Free sample pack: chicken and waffles, chicken parmesan and strawberry shortcake

3 free recipes

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
Gains on a Budget logo

I used to train like a bodybuilder. Then life took the time away.

Work took over. I was putting in 80 to 100 hours a week in sales, living out of my truck between appointments. Lunch was whatever the drive-thru had, eaten in 10 minutes in a parking lot. I was spending money I didn’t have on food that made me feel worse. The weight crept on, I ran on caffeine, and I couldn’t think straight.

I didn’t have two hours for the gym anymore, so I rebuilt everything around 30 minutes: short workouts at home, early mornings or late nights. Then I started meal prepping. I treated groceries like an investment: buy in bulk, cook once, spread the cost across the week. My food bill dropped by about two-thirds.

My energy came back. My head cleared. For the first time in a while, I had money left over.

I’m not a dietitian. I’m a guy who had to figure this out with no time and no money. Gains on a Budget is what worked, built for the people I used to eat lunch next to: sales reps, tradespeople, shift workers and parents.

Nobody should have to choose between their wallet and their health.

Ezekiel, founder

Questions

How do I get my cookbook?

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.

Do I need a gym?

No. Everything is built for home with a small set of weights.

Are the costs and macros exact?

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.

Will the Lifetime Cookbook cost more later?

No. You pay once and every new recipe added in the future is included.

Is this medical or nutrition advice?

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.

Can I get a refund?

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.