Healthy bulking on a budget can be difficult because you have to eat a surplus of food, which can be costly. However, there are a lot of foods you can buy, especially when purchased in bulk, that are relatively cheap per serving. In this article, we will use food examples from New York’s Walmart. Walmart is cheaper than many stores and is common regardless of where you live. This shopping list for bulking can be used at any grocery store. Keep in mind some of these prices will be cheaper in person.
When bulking, it’s important to look for foods that are high in protein. Protein is considered the key to building muscle, along with resistance training. Additionally, carbs are important to fuel resistance training. Eating more to increase calorie intake while training is essential for healthy weight gain[1]. For more information on bulking, see our article on How to Gain Weight With a High Metabolism[2]. This article will include prices from Walmart that are current as of the date of this post. Here are 13 grocery items to add to your shopping list on a healthy bulk:
1) Boneless Skinless Chicken Breast
Price: Around $12.00 per 4.5lb tray
Calories Per Serving: 140
Grams of Protein Per Serving: 25
At Walmart, boneless skinless chicken breast is only $2.67 a pound. A 4 ounce serving has 140 calories and 25 grams of protein. Chicken breast is one of the most protein packed meats on the market. It also contains B vitamins and creatine. Chicken breast can be replaced with chicken thighs if that’s your preference.
2) 80% Ground Beef
Price: $5.83 Per Pound
Calories Per Serving: 290
Grams of Protein Per Serving: 19
Ground beef comes in at $5.83 per pound, which is $1.45 per 4 ounce serving. Although lean ground beef has a higher protein to fat ratio, 80% ground beef still contains a lot of protein per serving. It is slightly cheaper than leaner ground beef, so it is a great choice for bulking on a budget. 80% lean ground beef has 290 calories and 19 grams of protein per serving. It’s also rich in B vitamins, iron, and creatine.
3) Whole Milk
Price: $3.96
Calories Per Serving: 150
Grams of Protein Per Serving: 8
Whole milk contains 150 calories and 8 grams of protein per cup. It’s nutrient dense and also has omega 3 which can help sleep quality and muscle recovery, which is important for a healthy bulk. If you’re lactose intolerant, Fairlife offers whole milk with more protein that is suitable for intolerance, though it’s slightly more costly per serving.
4) 18 Pack of Eggs
Price: $7.34
Calories Per Serving: 70
Grams of Protein per Serving: 6
An 18 pack of eggs typically gives you the most value for your dollar over a dozen. At Walmart, they’re $7.34 for an 18 pack, or 40.8 cents for a single egg. One egg contains 70 calories and 6 grams of protein, making it an essential for breakfast.
5) 12 oz Bacon
Price: $4.24
Calories Per Serving: 90
Grams of Protein per Serving: 5
Bacon is another breakfast bulking essential. A 12 oz Great Value hickory smoked bacon is $4.24 with 7 servings, which comes in at 60.5 cents per serving. Bacon is fatty but nutrient dense with B vitamins and omega 3.
6) Ezekiel Bread
Hear me out on the cost of Ezekiel bread; it costs $6.73 which is indeed a lot for bread. However, the value you get from the bread is the difference, as it would add a whopping 10 grams of protein to a sandwich with two slices. It’s also far less processed than regular bread and needs to be frozen. If you don’t feel the price is worth it, you can use a cheaper multigrain bread as a replacement.
7) Whole Grain Rolled Oats
Price: $4.12
Calories Per Serving: 150
Grams of Protein per Serving: 5
Oatmeal will have more calories and protein when prepared if using milk and other ingredients instead of water. A tin of oats are a lot cheaper than buying individual oatmeal packets or premade oatmeal cups. Oatmeal is also very versatile and a nutritious carb source. The oats can also be used as a topping for yogurt.
8) 5lb White Rice
Price: $3.34
Calories Per Serving: 160
Grams of Protein per Serving: 4
Walmart’s Great Value white rice is only 66.8 cents per pound, making it one of the most affordable things on this list. White rice is an easily digestible carbohydrate source that can complement virtually any meal during a healthy bulk.
9) 5 Bananas
Price: $1.30
Calories Per Serving: 90
Grams of Protein per Serving: 1
Walmart’s bananas are only 50 cents per pound, which is around 26 cents each. Bananas are a very easily digestible carb source, which is important for someone who is exercising and needs the energy. The potassium and other nutrients in bananas help you to recover from resistance exercises and cramps.
10) Jif 16oz Peanut Butter
Price: $2.80-$3.12
Calories Per Serving: 190
Grams of Protein per Serving: 7
Peanut butter is a great addition to a healthy bulking plan. It’s high in calories, healthy fats, and relatively high in protein. Plus, it can be used to make a peanut butter and banana sandwich on Ezekiel bread.
11) Greek Yogurt
Price: $3.47
Calories Per Serving: 140
Grams of Protein per Serving: 14
Greek yogurt is another versatile choice. At $3.47 a tub, it’s only 69 cents per serving. You can eat it in the morning with peanut butter and oats, or use it for a protein smoothie with bananas, peanut butter, milk, and protein powder.
12) Six Star Pro Nutrition Protein Powder
Price: $19.76
Calories Per Serving: 180
Grams of Protein per Serving: 30
Six Star Pro Nutrition’s protein powder is only $10.98 per pound, making it one of the most inexpensive protein powder brands available. Whey protein powder supplementation is perfect for bulking because it allows you to get the protein intake necessary for building muscle. It’s also convenient and drinkable, which is helpful for people who struggle to meet their daily calorie goals. It’s $19.76 at both Walmart and Amazon, but it would be up to 25% cheaper on Amazon if you subscribe if you’re buying it more than once.
13) EVL Creatine Monohydrate Supplements
Price: $13.99
Calories Per Serving: N/A
Grams of Protein per Serving: N/A
EVL’s creatine pills cost $13.99 and have 120 capsules. On their nutrition facts, they claim that 2 capsules are a serving, but you would be fine taking one. One capsule contains 500 mg which is 5 grams of creatine, a standard serving. Although many people prefer to drink creatine powder, the pills are the most cost effective per serving at 11.6 cents per pill.
Review
Bulking on a budget isn’t easy, but the trick is to find versatile foods. All of the foods on this list will help with a healthy bulk. There is a mixture of high protein, healthy fat, and high carb groceries that will help you feel your best while gaining weight. These 13 grocery items are boneless skinless chicken breast, 80% lean ground beef, whole milk, 18 pack of eggs, 120z bacon, Ezekiel bread, whole grain rolled oats, 5lb white rice, 5 bananas, Jif 16oz peanut butter, greek yogurt, Six Star protein powder, and EVL creatine monohydrate pills.
References
[1] Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
[2] Strength From Scratch. (2025). How to Gain Weight With a High Metabolism. https://www.strengthfromscratch.com/2025/02/27/how-to-gain-weight-with-a-high-metabolism/
[3] Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., Yu, S. Y., & Shiu, Y. J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6), 1255. https://doi.org/10.3390/nu14061255