The Ultimate Guide to Building Muscle on a Budget

The Ultimate Guide to Building Muscle on a Budget

We bring you a handy guide that comprises of budget-friendly foods for lean mass gain.

You don’t need expensive protein powders to build muscle. Eating nutrient-rich foods and getting the right physical training will help you gain muscle.

Here are a few tried-and-tested tips to build muscle on a budget:

#1. Say yes to home-cooked meals

A couple is cooking meal at home

When you’re on a mission to save money, the best place to start is opting for more home-cooked meals.

This will also allow you greater control over what you’re putting in your body. Create a budget and meal plans before hitting the grocery store.

#2. Learn how to buy protein-rich foods

Organic foods are great but they’re not always cheap. Here are a few healthy alternatives:

  • Ground beef and whole chicken
A meal full with proteins - for example roasted chicken

You need to maintain your protein intake in order to build muscle. This can also be done by opting for cut-up poultry options rather than buying the whole steak.

  • White potatoes and sweet potatoes

They’re packed with carbohydrates, fiber and antioxidants.

  • White rice or brown rice and dried beans
A dride beans and rise - a protein meal

Not only they have a longer shelf life but are also rich in amino acids.

  • Fresh and seasonal fruits and vegetables

Seasonal items are cheaper and it’s wise to stick to seasonal recipes when on a budget.

#3. Make a budget-friendly menu

You need to consume healthy fats, good carbohydrates and lean proteins for overall fitness. You can only create the correct food menu if you know what your body actually needs.

A budget friendly menu

Strategize your shopping by locating discount stores and wholesale purchasing outlets. Also, look for promotional coupons or memberships to save more.

#4. Bulk buying for building muscle

A different kids of food - bulk buying

The most effective way to save up on groceries is to buy food items in bulk. A few examples of such items are:

  • Ground beef
  • Chicken
  • Beans
  • Canned items such as beans and tuna
  • Rice
  • Frozen foods
  • Eggs
  • Peanut Butter
  • Oatmeal

If possible, buy organic or foods that contain less sodium.

#5. Say yes to condiments

A different kidns of condiments

They’re inexpensive and are an excellent way to spruce up your meals. Coconut sugar, vanilla extract, cinnamon, ground pepper, salsa, hot sauce and mustard are just a few condiments you can start with.

You can also start using balsamic vinegar and extra virgin olive oil for your salads and sauteed vegetables.

Stay away from processed foods and food items that contain a lot of salt such as margarine and creamy salad dressings.

#6. Watch your portion sizes

Understand the difference between over-eating and healthy eating. Purchase food containers of different sizes to keep a track of your nutrition and budget requirements.

Separate and store your meals in food containers that give you an idea of how much you’re eating to avoid over-eating.

a certain portion size of meal

This is crucial especially if you prefer to cook in batches. It’s easy to lose track of how much you made and for how many days if you’re not storing it in proper containers.

Here are a few sample meals that athlete and bodybuilders generally keep in food containers:

Meal 1: 1 cup of broccoli, ½ sweet potato and ground turkey

Meal 2: 1 cup asparagus, ½ cup quinoa, salmon

Meal 3: flax oil 1 cup green vegetables, ½ cup brown rice and chicken breast

The Takeaway

Eating for muscle growth is affordable and just requires eating nutrient-rich foods. Remember to stock up on such food items during sales, eat right and exercise consistently to support muscle growth.

Please note that gaining muscle isn’t something that happens overnight. You’ll need to practise these tips for a few months to start seeing the difference.

Author Bio: Shristi Patni

Shristi is a content writer and owner of F and B Recipes. Formerly the Chief Content Officer at Raletta, she is currently working on her second cookbook. Feel free to contact her for a food guest post or a mental health guest post.

You can also check out the guest post about smoothies for weight gain that she wrote for Corpus Aesthetics, as well as our interview with her.

Gravatar ID: shristipatni@gmail.com