Gaining weight or fueling your powerlifting progress doesn’t have to be complex, expensive, or time-consuming. Here&#39;s a no-meat, high-calorie, and budget-friendly meal that requires almost no prep and costs under $2.50.
<h2 id="whats-the-meal">What’s the Meal?</h2>
A combination of:
<ul>
<li>Fortified pasta</li>
<li>Whole milk</li>
<li>Pizza sauce</li>
<li>Unflavored whey protein powder</li>
</ul>
Total time: 20 minutes Actual work: Less than 3 minutes Calories: ~1,400 Cost: Less than $2.50
<blockquote>
This meal can be made while cleaning the kitchen. No excuses.
</blockquote>
<h2 id="adding-protein-powder-to-meals">Adding Protein Powder to Meals</h2>
You don’t need to reinvent your cooking routine to increase protein intake. Just add unflavored whey protein to dishes like:
<ul>
<li>Milk-based sauces</li>
<li>Pasta</li>
<li>Oats or grits</li>
<li>Smoothies or shakes</li>
</ul>
In this case, mix the whey into the milk or sauce after cooking. No texture issues, no flavor conflicts.
<blockquote>
Protein doesn’t need to be a separate meal. Blend it into what you’re already eating.
</blockquote>
<h2 id="what-makes-it-healthy">What Makes It “Healthy”?</h2>
Let’s break it down:
<ul>
<li>Pasta: Often fortified with iron and B vitamins</li>
<li>Milk: Fortified with vitamin D and calcium</li>
<li>Whey Protein: Complete amino acid profile</li>
<li>Pizza Sauce: Contains some added sugar, but also lycopene from tomatoes</li>
</ul>
This is not empty calories—it’s nutrient-dense, high-quality fuel for performance and recovery.
<h2 id="practical-advice">Practical Advice</h2>
<ul>
<li>Keep your pantry stocked with shelf-stable staples like pasta, dry milk, and sauce.</li>
<li>Cook while you clean or prep other things—multitask to save time.</li>
<li>Stop aiming for Instagram-worthy meals; aim for consistency and calorie quality.</li>
</ul>
<blockquote>
If your biggest excuse is time, this meal proves otherwise.
</blockquote>
<h2 id="in-summary">In Summary</h2>
Whether you’re trying to bulk, recover from training, or just need a quick and effective meal, don’t overcomplicate it. The goal is to fuel performance without adding stress or wasted time.
At Etowah Barbell Club, we believe nutrition should support your training—not overwhelm your schedule. If you’re looking for more practical meal ideas, come chat with one of our coaches. We’re here to help you lift big and eat smart.