Eating clean: Is it possible without supplements?

I have zero intention of dropping cash on whey protein or any other supplements. Since I'm skipping that route, I'm curious how you guys would actually structure a post-workout meal without relying on whey or glucose?

Try something like five egg whites paired with some tuna in water, toss in some veggies, and maybe grab about 100 grams of raisins...

Wait, how exactly is that supposed to be cheaper than standard whey protein? I mean, let’s look at the math—a can of tuna is maybe $2, an egg is about $0.30, so we're looking at $4.25. And if you opt for one of those budget-friendly whey brands, the cost per scoop can climb up to $2.25. 🤷

What’s the actual benefit of raisins? And do they seriously make you put on weight?

It’s a solid way to get those carbs in right after a workout.
Though honestly, if you just need a quick sugar hit, you could always just grab some Reese's Peanut Butter Cups or something.

Raisins are—to put it bluntly—a pretty terrible substitute for glucose, and they certainly aren't any cheaper either. They’re subpar because they’re packed with nearly 50% fructose, which puts them right in the same boat as honey, another common go-to when people try to swap out glucose.

Do a little comparison math. Weigh the cost of your standard diet against what you’d actually spend on a decent tub of whey protein. At the same time, take a look at all the extra junk you end up consuming just to hit your macros through "normal" food alone. Look, I’m not someone who advocates for popping every supplement under the sun, but I truly believe whey is a staple. To be clear, it isn't nearly as expensive as trying to hit those numbers with nothing but tuna, eggs, and lean meats.