Cheap Muscle-Building Foods
If you want a physique unlike anyone else you must eat unlike anyone else…
Eating a sandwich or two, a muesli bar and a chocolate milk aren’t going to get you very far in terms of building muscle, regardless of how hard you’re smashing your workouts in the gym.
That said, there are bodybuilders out there that spend every cent of their income on their diet – from rib eye steaks and wild salmon to organic pre-cut chicken breasts…
That works, but it’s unnecessary.
You can absolutely transform your physique without breaking your budget.
Below you’ll find 10 cheap muscle-building foods I recommend incorporating into your diet.
1 – Eggs
Packed with 7 grams of protein per egg, you’ll find eggs contain the essential amino acids required to repair and build muscle.
Don’t be afraid of the egg yolks, as cholesterol and fats have been proven to assist boosting your testosterone levels.
However, if you’re in a cutting phase and cannot afford the fats/calories then stick to the egg whites only.
You can hard boil your eggs, drink them raw, scramble them, create an omelette – whatever suits you.
2 – Tuna
With roughly 20 – 20 grams of protein per can you’d be hard pressed to find a cheaper source of protein than tuna.
Not only are you getting a load of protein, you’ll also find that tuna is loaded with Omega-3 fatty acids.
Mix your tuna into a salad, eat it out of the tin while you’re on the go or create a tuna burger.
3 – Cottage Cheese
I’m not a huge fan of the taste but with 28 grams of protein per cup and a plethora of probiotics and calcium it’s hard to pass up on cottage cheese.
Cottage cheese is cheaper than Greek yogurt and contains more protein too.
4 – Ground Beef
If you want to put on meat you’ve got to eat meat (for the most part anyway!).
When you’re bulking there’s no need to get the extra lean ground beef, as the additional fat/calories can come in handy in regards to packing on the weight).
Per 100 gram serving you’ll find 25 grams of protein as well as a healthy dose of zinc, iron and creatine.
5 – Full Cream Milk
This one is for the skinny guys out there.
Full cream milk formed the basis of my first couple of bulking phases, and boy does it work!
You’ll find a ton of calcium, saturated fats and 30 grams of protein per liter of milk.
If you consider yourself a ‘hard gainer’ drink a gallon of milk per day and watch the weight stack on.
That’s what I did…
6 – Whey Protein
Provided your not buying a heavily marketed over-priced protein powder from your local supplement store you can pick up whey protein fairly cheaply.
With roughly 25 grams per 30 gram scoop the convenience and protein percentage of whey protein powder remains unbeatable.
Mix a scoop of whey protein in with your oats or put a scoop or two in your shaker to ensure you’re hitting your protein intake daily.
7 – Ground Turkey
Just like ground beef, ground turkey is both versatile and loaded with protein (25 grams per 100 gram serving).
Create turkey burgers or mix into a stir-fry with leafy green vegetables.
No need to blow the budget and opt for expensive turkey breast steaks etc.
8 – Peanut Butter
With roughly 5 grams of protein per tablespoon and an irresistible taste peanut butter has always been a staple in my diet, be it cutting or bulking.
You’ll also find peanut butter to be a great source of vitamin B6, fiber and magnesium.
Adding a tablespoon of peanut butter to your protein shake, oats or just eating it from the jar is a great way to get an extra few hundred calories in your diet (or if you’re struggling to find a good source for fats, here’s your answer!)
The key here is to ensure you’re buying a natural version of peanut butter – aka. one that contains only peanuts and salt when looking at the ingredients list.
9 – Sunflower Seeds
Sunflower seeds are a no-frills ingredient that’s just as good to snack on as it is to add to a salad or bowl of oats.
Not only are they a cheap and easy way to add 6 grams of protein per ounce to your diet they’re also loaded with B complex vitamins – essential for a healthy nervous system.
10 – Greek Yogurt
Greek yogurt is packed full of protein in comparison to traditional yogurts, with upwards of 15 grams of protein per cup.
Mix your greek yogurt in with your oats, blend it into a smoothie with your protein powder and some fruits or eat it straight out of the tub.
If you’re in a cutting phase opt for the low fat version of greek yogurt, if not then enjoy the additional calories!