Budget Weight Gain
Meal Plan
A high-protein, calorie-rich bulking plan built for a 125 lb male in Puerto Rico - using affordable local staples you can find at any colmado or mercado.
Pick Your Meal
Browse 60 affordable bulking meals across breakfast, lunch, and dinner
Classic PB & Banana Oats
Scrambled Eggs & Toast
Pancakes with Peanut Butter
Greek Yogurt with Honey & Oats
Cheesy Egg Burrito
Avocado Toast with Egg
Peanut Butter & Jelly Sandwich
Hard Boiled Eggs & Cheese
Cottage Cheese & Fruit
Ham & Cheese Sandwich
Breakfast Rice Bowl
Smoothie - PB & Banana
French Toast
Bagel with Cream Cheese
Corned Beef Hash & Eggs
Tuna Salad Toast
Refried Bean & Cheese Wrap
Mashed Malanga with Butter
Savory Oatmeal
Potato & Egg Scramble
Sample Week
A balanced rotation of breakfast, lunch, and dinner across the week
Grocery Strategy
How to shop smart in Puerto Rico without breaking your budget
Buy rice, beans, and oats in bulk from local markets for the best value
Frozen chicken thighs and legs are cheaper than breasts and just as protein-dense
Canned tuna, sardines, and Spam are shelf-stable protein sources available at any colmado
Yautia, malanga, and sweet potatoes from the verdurero cost a fraction of imported potatoes
Eggs are your cheapest complete protein - buy by the carton at the grocery or direct from farms
Use recao, garlic, and sofrito for flavor instead of expensive sauces
Greek yogurt and cottage cheese keep well and pack protein - check expiration dates for markdowns
Vegetable oil and butter from the bodega are your most cost-effective calorie sources
Best Cheap Staples
Stock your pantry with these affordable, calorie-dense staples found at any mercado