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Thailand is getting more and more popular destination for bodybuilders from all over the world for good workout environment, economical living cost and warm, pleasant weather. As a bodybuilder based in Thailand, I would like to share the idea how much nutrition costs here to those who are considering to come and stay in Thailand. You can calculate 35THB = 1USD at the rate of Dec 10th, 2023.
In regard to my previous nutrition routine, you can refer below.
My daily food nutrition (clean lean bulk up)
My current routine food nutrition is very simple. I don’t calculate PFC balance strictly now maybe around 3,500kcal intake per day. Usually I purchase food at macro shopping center, wholesale supermarket in Thailand.
Daily nutrition intake and cost per day 94THB = 3USD
- Brown rice 1,400g (4cups) 20THB
- Chicken breast 800g 50THB
- Medium-sized egg (50g) 4pcs 17THB
- Extra virgin olive oil 10g 4THB
- Apple cider vinegar with mother 10g 3THB
I separate daily meal into 5 times a day, every 3 hours.
Shopping at macro shopping food center
I usually purchase my primary food at macro shopping center where food shop and restaurants owner buys food ingredients in bulk but for cheaper price.
Stilled water 6L from 1 – 2 USD only. In Thailand, you cannot drink tap water as it is.
macro original brand brown rice 5kg is for 162THB (5USD) only while Japanese white rice is 240THB (7USD).
I used to have oatmeal in the morning before but not much into recently. 1kg of Quaker instant oatmeal is 101THB (3USD).
If it’s macro original brand “aro”, oatmeal costs only 75THB (2USD) for 1kg. Muesli is 164THB. By the way,
McGarrett brand oatmeal 1kg for 110THB.
400g, smaller sixe for 39THB.
Sometimes, I buy potato then heat by airflyer to fiber intake. Veggies and meat are priced per kg, you have to put in plastic to weigh by staff before payment.
All time favorite veggie for bodybuilders is 69THB per kg. Packaged frozen veggies and fruits are also sold here in makro.
10 house brand apples for 109THB (3USD).
Fish and meat zone.
Tilapia fish for 70THB per kg.
Chicken breast is the best and cheapest of all protein food. Chicken breast with skin is sold as this in macro for 63THB per kg as of December 2023. Fillet on right side is a bit higher 79THB.
Packaged imported beef.
Other beef brand 300 – 400g for 80 to 150THB range well yes, beef is expensive than chickens of course.
In Thailand, you can find many supermarkets brand of course in the city. Below is the major supermarkets which you can find in Bangkok metropolitan district. From down to top, they have more imported products which costs higher than local products.
- Gourmet Market, Villa Market
- Tops Market, Foodland
- Lotus’s, Big C
- Local market (Tarat)
Tops market is the one place where I usually buy international products. I regularly check the price because they have promotion for discount and BOGO (buy one get one).
Almond milk is also good fat source.
Seven eleven, most loved convenience store in Thailand
Thailand is, I would say one of countries where Seven Eleven occupied stomach of nations. As you might know Japan has more branches of Seven Eleven than all over the world more than 20,000 stores while Thailand comes next, 12,000 stores nationwide.
In anywhere anytime, you can get good quality food at Seven eleven which exists almost every corner in the town.
Protein drinks is getting more popular among Thai people, you will see many advertisement in the city as well. Usually one drink contains 30g of protein and which price ranges from 40 to 60THB.
Below is the newest branded protein drink in Thailand. I never tasted so I would like to try soon.
Chicken breast 80g is for 40THB.
Rice bowl meal is normally from 40 to 60THB about 500kcal meal box.
Beans and nuts from 10 to 40THB for fat intake.
9THB Banana is best meal prep for training.