There’s a common misconception that eating healthy and tasty food is expensive. However, it is possible to build an effective and healthy muscle-building meal plan on a budget.
Choosing the Right Food Sources
The first step in building a budget-friendly, healthy meal plan is selecting the right food sources. Prioritize nutritious protein, fats, and carbs that serve two purposes: being the best options for building muscle and being cost-effective.
Protein Sources
Protein is a macronutrient that makes up the building blocks of muscles. It can be found in animal-based foods including meat, poultry, eggs, and dairy products. Protein is also found in plant-based foods such as beans, legumes, and soy products like tofu and tempeh. To get enough protein to support muscle growth, The International Society of Sports Nutrition (ISSN) recommends a range of 1.4 to 2 grams of protein per kilogram (g/kg) of body weight per day for building and maintaining muscle mass. For a 165-pound person, this equates to 105 to 150 grams (g) of protein per day.
- Eggs: Eggs are a versatile and cost-effective source of protein.
- Chicken Breast: Consider chicken breast for its high protein content and relatively low cost.
- Canned Tuna: Canned tuna is another affordable and convenient protein source.
- Beans and Legumes: These can be bought in bulk and used in a variety of dishes.
- Greek Yogurt and Cottage Cheese: These are also excellent sources of protein and can be found at reasonable prices.
- Whey Protein Powder: Don’t discount the cost-effectiveness of whey protein powder. Most whey protein powders actually come out to be just as cost-effective as chicken breast or canned tuna because they contain minimal fat and carbs. Meaning that the amount of actual protein it delivers per dollar is comparable to chicken breast and tuna.
Carbohydrate Sources
Carbohydrates (carbs) also play a role in muscle building. According to the Academy of Nutrition and Dietetics, carbohydrates are needed to fuel your muscles. Your body uses carbs to make glycogen, the stored form of glucose (sugar). Glycogen stored in muscles provides a direct source of fuel (energy) to power exercise.
- Oatmeal: Oatmeal is a great option for breakfast and provides sustained energy.
- Brown Rice: Brown rice is a complex carbohydrate that is both filling and nutritious.
- Sweet Potatoes: Sweet potatoes are a starchy vegetable that provides essential nutrients and fiber.
- Whole Grains: Choose nourishing carb sources, such as whole grains, fruits, and starchy vegetables like potatoes.
Fat Sources
Fat also provides fuel during exercise and is an overall source of total daily calories. Adding healthy fats to your meals in the form of olive oil, avocados, nuts, and seeds can be a helpful way to meet your calorie needs on a muscle-gain nutrition plan. This is because fats are more calorie-dense than carbs and protein.
Read also: Is Beef Tallow a Good Moisturizer?
- Peanut Butter: Peanut butter is a cost-effective source of healthy fats and protein.
- Olive Oil: Olive oil is a versatile and healthy fat for cooking and dressing meals.
- Nuts and Seeds: Nuts and seeds are great snacks that provide healthy fats and essential nutrients.
Shopping Smart
To maximize your budget, purchase foods at the most budget-friendly grocery stores. Bank of America conducted a study that found the difference in price from the most cost-friendly option, Walmart, to the priciest option, Whole Foods, was almost about 30%! Sticking to cost-friendly stores like Aldi can minimize additional costs.
Sample Healthy Muscle-Building Budget Meal Plan
This meal plan consists of 4 main meals, each containing at least 20g of protein. The daily total aims for roughly 2,700 calories and 160g of protein.
Meal 1: Smoothie (Approx. $1.70)
- 1/3 cup oatmeal
- 1 frozen banana
- 2 cups of 2% milk
- 2 tablespoons of peanut butter
- 1 scoop of whey protein
Meal 2: Egg Stir Fry
- 3 whole eggs
- ½ cup of uncooked brown rice with a chicken stock cube
- ½ cup of diced carrots
- ½ cup of diced celery
- ½ cup of diced cabbage
- Soy sauce and garlic powder to taste
First, give your rice a good rinse. And throw it in a pot or rice cooker. Use the finger hack to cook the rice by lining up the water with the first line of your index finger. This Asian hack guarantees perfect rice consistency. Then, throw in your chicken stock cube and let cook. Once done, mix it up and let cool. Next, scramble your eggs in a pan and set that aside. Once that’s done, throw your veggies in a pan with some garlic until the veggies are cooked through. Add in your rice and soy sauce. Give it a nice mix for a few minutes. Last but not least, take it off the heat, and add in your scrambled eggs.
Meal 3: Fajita Bowl
- ½ cup of uncooked brown rice with a chicken stock cube
- 4 ounces (~110 grams) of uncooked chicken breast
- 1 green pepper
- 1 sweet onion
- 1 cup of canned pinto beans
- ½ cup of salsa
- Paprika and salt
We’re going to use the exact same rice cooking process as the previous meal. As your rice is cooking, throw your chicken, green peppers, and onions in a pan and season with paprika and some salt. After a little bit, throw in your canned pinto beans and mix it all up. You’re ready for plating.
Meal 4: Ground Turkey with Roasted Sweet Potato and Green Beans
- 4.5 ounces of raw ground turkey
- 8 ounces of chopped sweet potato
- A handful of green beans
- 1 tablespoon of olive oil
- Salt, pepper, garlic, and paprika for seasoning
To start, place your chopped sweet potato on a baking sheet. Season with salt and pepper and drizzle over a tablespoon of olive oil. And then give it a nice mix. Roast for 30 minutes at 400 degrees. As that’s going, cook up your ground turkey on a pan with some salt, pepper, garlic, and paprika. In a pot or pan, steam your green beans. You can do so by adding a bit of water, covering it, and letting it steam until cooked to your liking.
Read also: Delicious Pasta on a Budget
Meal Prepping for Success
Meal prepping is a crucial strategy for students aiming to build muscle on a tight budget. By planning meals in advance, you can ensure that you are consuming the right nutrients needed for muscle growth without the temptation of expensive, less nutritious food options. Moreover, meal prepping allows you to buy ingredients in bulk, which is often cheaper than purchasing single portions.
What I’d recommend is meal prepping the 3 meals but not the smoothie. And instead, just making that fresh. That's because it takes just 5 minutes to do and will taste a lot better. I’d also recommend prepping these meals to be good for 3 days. You can alternatively cook a week or even two week’s worth of meals in advance and freeze it. Then, take it out as needed if you’re short on time. But cooking it fresh in small batches instead is generally what’ll taste best.
To do this it’s very simple. You just cook enough of each ingredient I’ve gone through to last for 3 days worth of meals. So for example, the rice. In our meal plan, we use it in two of our meals and use ½ a cup uncooked each time. So when we cook it in batch, we multiply this amount by 3. Then repeat this with the rest of the ingredients. And use this strategy to guide your grocery shopping as well.
Adding Variety to Your Diet
To avoid getting tired of eating the same meals every day, it’s important to add variety to your diet. Doing this is actually quite simple. Experiment with different seasonings, sauces, and veggies for each dish as well.
Here’s a sample week of meals, showcasing variety:
Read also: Delicious and Affordable Meals
- Monday
- Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear
- Snack: Low-fat cottage cheese with blueberries
- Lunch: Venison burger, white rice, and broccoli
- Snack: Protein shake and a banana
- Dinner: Salmon, quinoa, and asparagus
- Tuesday
- Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
- Snack: Hard-boiled eggs and an apple
- Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
- Snack: Protein shake and a peach
- Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower
- Wednesday
- Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
- Snack: Greek yogurt, strawberries, and almonds
- Lunch: Turkey breast, basmati rice, and mushrooms
- Snack: Protein shake and grapes
- Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
- Thursday
- Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla
- Snack: Yogurt with granola and a pear
- Lunch: Chicken breast, baked potato, sour cream, and broccoli
- Snack: Protein shake and mixed berries
- Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
- Friday
- Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
- Snack: Jerky and mixed nuts with an orange
- Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
- Snack: Protein shake and watermelon
- Dinner: Ground beef with corn, brown rice, green peas, and beans
- Saturday
- Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
- Snack: Can of tuna with crackers and an apple
- Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
- Snack: Protein shake and pear
- Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
- Sunday
- Breakfast: Eggs sunny-side up and avocado toast with fresh fruit
- Snack: Protein balls with almond butter and an orange
- Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots
- Snack: Protein shake and strawberries
- Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale
Tweaking Calories and Macros
To tailor the meal plan to your specific needs, adjust the calories and macronutrients (protein, carbs, and fats). Once you have these two targets set, you can simply increase or decrease the portions of the meals in this plan as needed.
So for example, if you require less than 2,700 calories, you can simply make simple tweaks to the carbs and/or fats. You can reduce the serving size of the rice in one meal by half. Doing so can lower the calorie total quite significantly. Or, if you require more protein than 160g, just slightly bumping up the servings of each of the protein sources will easily do the trick. Play around with it but don’t stress over this too much. The key is to just get started experimenting with it. Monitor how your weight is changing. And then adjust the serving sizes to ensure you’re not either gaining weight too quickly.
General Dietary Guidelines for Muscle Gain
- Calorie Intake: Eating more calories than you burn is an important part of gaining muscle. Your body needs calories to repair the muscle damage caused by resistance training and leading to muscle growth.
- Macronutrient Ratio: A typical diet includes 30-35% calories from protein, 55-60% calories from carbs, and 15-20% calories from fat.
- Food Choices: You can usually eat the same foods while bulking or cutting - it’s the amount, not the content, that fluctuates. Focus on nutrient-dense foods from all food groups.
Foods to Limit
While it’s important to eat a variety of different foods, there are some you should limit when bulking and cutting:
- Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if consumed in excess.
- Added Sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake, and sugar-sweetened beverages, such as soda and sports drinks.
- Deep-Fried Foods: These may promote inflammation and - when consumed in excess - disease. Examples include fried fish, french fries, onion rings, chicken strips, and cheese curds.
Supplements
Many bodybuilders take dietary supplements to help support their overall fitness. However, it’s important to consult a healthcare professional before adding anything new to your routine.
- Whey Protein: Adding whey protein powder to smoothies or shakes can be a convenient way to increase your protein intake.
- Creatine: Creatine can give your muscles the energy to perform an additional rep. While there are many brands of creatine, creatine monohydrate is considered the most effective.
- Caffeine: Caffeine can help decrease fatigue. Pre-workout supplements, coffee, and tea are often high in caffeine.