Building muscle on a budget
is achievable by incorporating inexpensive, nutrient-dense foods into one's diet. By utilizing inexpensive foods such as eggs, chicken, canned tuna, peanut butter, oats, lentils, brown rice, beans, cottage cheese, ground turkey, sweet potatoes, quinoa, canned salmon, almonds, and milk, individuals can meet their daily protein and nutrient requirements without breaking the bank. These foods are not only affordable but also provide high-quality protein, complex carbohydrates, healthy fats, and essential vitamins and minerals necessary for muscle growth and recovery. By consuming a balanced diet that includes these affordable muscle-building foods, individuals can improve their athletic performance, maintain a healthy weight, and achieve their fitness goals without compromising their budget. Therefore, incorporating inexpensive foods into one's diet is a practical and effective way to build muscle while on a budget.
BEST QUALITY HERBS & SPICES
Here is a list of inexpensive foods for building muscle on a budget, along with their benefits and costs
Eggs - Eggs are a great source of high-quality protein and contain all nine essential amino acids. They are also rich in vitamins and minerals such as vitamin D, choline, and selenium. Eggs are relatively inexpensive, with a dozen typically costing under $2.
Chicken - Chicken is a lean protein source that is also rich in niacin, phosphorus, and vitamin B6. It is also a versatile ingredient that can be cooked in a variety of ways. Chicken breasts can be purchased for around $2-3 per pound.
Canned Tuna - Canned tuna is another inexpensive source of protein that is also rich in omega-3 fatty acids. These fatty acids are known to have anti-inflammatory properties and can help reduce muscle soreness after exercise. A can of tuna typically costs around $1.
Peanut Butter - Peanut butter is a calorie-dense food that is high in protein and healthy fats. It is also a good source of vitamin E, magnesium, and potassium. A jar of peanut butter can be purchased for around $3-4.
Oats - Oats are a great source of complex carbohydrates and fiber, which can help provide sustained energy throughout the day. They are also rich in vitamins and minerals such as iron, zinc, and magnesium. A pound of oats typically costs around $1.
Lentils - Lentils are a low-cost source of plant-based protein and are also high in fiber and complex carbohydrates. They are also rich in folate, iron, and potassium. A pound of lentils typically costs around $1.
Brown Rice - Brown rice is a great source of complex carbohydrates and is also rich in fiber, B vitamins, and minerals such as magnesium and phosphorus. A pound of brown rice typically costs around $1.
Greek Yogurt - Greek yogurt is a good source of protein and also contains probiotics, which can help improve gut health. It is also rich in calcium and vitamin B12. A container of Greek yogurt can be purchased for around $1-2.
Beans - Beans are a great source of plant-based protein, fiber, and complex carbohydrates, making them a perfect addition to any muscle-building meal. Black beans, kidney beans, and chickpeas are all great options.
Cottage Cheese - Cottage cheese is a low-fat cheese that is high in protein and calcium. It can be eaten on its own or mixed with fruit for a quick and easy snack.
Ground Turkey - Ground turkey is a lean protein source that can be used in a variety of dishes, from meatballs to chili. It is also relatively inexpensive, with a pound usually costing around $3-4.
Sweet Potatoes - Sweet potatoes are a great source of complex carbohydrates, fiber, and vitamins such as vitamin A and C. They can be roasted, baked, or mashed for a delicious and nutritious side dish.
Quinoa - Quinoa is a complete protein source that is also high in fiber and complex carbohydrates. It can be used in salads, as a side dish, or as a base for a protein bowl.
Canned Salmon - Canned salmon is an affordable source of protein and healthy fats such as omega-3s. It can be used in salads, sandwiches, or mixed with quinoa for a quick and easy meal.
Almonds - Almonds are a great source of healthy fats, protein, and fiber. They can be eaten on their own as a snack or used as a topping for oatmeal or yogurt.
Milk - Milk is a great source of protein and calcium, making it a perfect post-workout recovery drink. It is also relatively inexpensive and can be found at most grocery stores.
BEST QUALITY HERBS & SPICES
Recipe ideas that incorporate the inexpensive muscle-building foods I mentioned earlier
- Scrambled Eggs with Vegetables: In a pan, sauté some chopped vegetables such as bell peppers, onions, and spinach. Add in some beaten eggs and scramble until cooked through. Serve with a side of brown rice for a complete meal.
- Grilled Chicken Salad: Grill some chicken breasts and slice them into strips. Add them to a bed of mixed greens, cherry tomatoes, and cucumber. Top with a drizzle of olive oil and balsamic vinegar for a healthy and delicious salad.
- Tuna and Lentil Salad: Combine canned tuna, cooked lentils, chopped celery, and diced red onion in a bowl. Dress with a mixture of olive oil, lemon juice, and Dijon mustard for a zesty and protein-packed salad.
- Peanut Butter and Banana Smoothie: Blend together a ripe banana, a scoop of peanut butter, a splash of almond milk, and a handful of ice for a creamy and satisfying smoothie.
- Oatmeal with Greek Yogurt and Berries: Cook some oats in almond milk and top with a dollop of Greek yogurt and fresh berries for a filling and nutritious breakfast.
- Black Bean and Sweet Potato Tacos: Roast some sweet potato cubes in the oven and combine them with black beans, diced onions, and chili powder for a filling taco filling. Serve in corn tortillas and top with diced avocado and a squeeze of lime juice.
- Quinoa and Vegetable Stir Fry: Cook some quinoa and set it aside. In a pan, sauté some chopped vegetables such as broccoli, bell peppers, and mushrooms. Add the cooked quinoa to the pan and stir to combine. Season with soy sauce and sesame oil for a delicious and nutritious stir fry.
- Cottage Cheese and Berry Parfait: Layer cottage cheese, fresh berries, and granola in a jar or glass for a healthy and protein-packed breakfast or snack.
- Ground Turkey and Sweet Potato Chili: Brown some ground turkey in a pot and add in diced sweet potatoes, canned tomatoes, and chili powder. Let it simmer until the sweet potatoes are tender and the flavors have melded together.
- Canned Salmon Salad: Mix together canned salmon, diced celery, chopped red onion, and a dollop of Greek yogurt. Serve on top of a bed of mixed greens for a light and refreshing salad.
- Almond Butter and Banana Toast: Toast a slice of whole-grain bread and spread almond butter on top. Top with sliced banana for a quick and easy breakfast or snack.
BEST QUALITY HERBS & SPICES
All of these foods are relatively inexpensive and can be purchased in bulk to save even more money. Incorporating these foods into your diet can help you build muscle without breaking the bank.
These are just a few ideas to get you started, but there are endless possibilities when it comes to incorporating these muscle-building foods into your meals. Get creative and experiment with different flavor combinations to find what works best for you!