Building muscle on a budget: Cheap and effective alternatives for expensive foods

If you have ever tried to keep a healthy diet that helps you build muscle and stay fit, without draining your bank account, then you must know that the struggle is real to the point of making you want to give up! Yes, all of those fancy Instagram recipes with salmon, organic beef and so on, look amazing, until you check the price tag! Of course, eating healthy without caring about money is easy, but what if you are planning on building muscle on a budget?

Let me tell you a little secret! You don’t need a list of high-priced, five-star ingredients to stay healthy and fit. With just a little bit of creativity and nutritional knowledge, you can prepare yourself a variety of budget-friendly foods for building muscle. That’s why we’re here today; to talk about affordable foods for building muscle and introduce a list of cheap foods for bodybuilding. So, without further ado let’s get started.

A list of affordable cheap and yet effective protein sources

We all know protein is king when it comes to building muscle. But beef, chicken breasts, and protein powders can drain your wallet. So, here’s a list of the best cheap protein sources for muscle building.

Eggs

Eggs are probably the most versatile, high-quality protein on the planet, and guess what? They are super cheap! One large egg contains about 6 grams of protein. Plus, they come with a list of other benefits like healthy fats and essential vitamins. So, when it comes to an affordable high-protein diet plan, you know eggs are going to be there. Also, there are many different ways to add eggs to your diet, from egg sandwiches to scrambled or boiled eggs, the list goes on and on!

According to a study published by Nutrients, protein in eggs is just as effective as the more expensive options like beef when it comes to muscle protein synthesis and it carries a long list of benefits for human body [1].

Canned tuna

Fresh fish, like salmon is a great source of protein and healthy fatty acids, but it is not quite affordable. A more price-friendly alternative is canned tuna. Canned tuna is lean, packed with protein (25 grams per can), and budget-friendly! It is tasty and super easy to prepare.

Beans & Lentils

Beans and lentils are one of the best cheap high-protein foods you can add to your diet. Not only do they offer around 18 grams of protein per cooked cup, but they’re also rich in fiber and slow-burning carbs. That’s why they can keep you energized and fresh throughout the day.

Cheap and effective Healthy fats

You don’t have to be a nutritionist to think of avocado or olive oil when it comes to healthy fats. Sure, avocado toast and a bottle of extra virgin olive oil is high-value and trendy, but let’s face it, so is the price tag! So, what do you have to do if you’re planning on building muscle on a budget.

Peanut Butter

Peanut butter is more than just a tasty little treat. Only two tablespoons of it have around 8 grams of protein and 16 grams of healthy fats. It’s affordable, its filling, and it’s delicious. Simply, peanut butter has it all when it comes to affordable healthy foods.

Research from the Journal of Food Science and Technology shows that peanut butter is high in monounsaturated fats, which are great for heart health, and can help provide the calories you need for bulking up [2].

Sunflower Seed

Nuts like almonds and walnuts are an amazing snack for someone who’s keeping a healthy diet. But they’re not that affordable. So, what can be done?

Here’s where sunflower seeds come to the rescue. Sunflower seeds are rich in essential fats, fiber, and surprisingly 6 grams of protein per ounce [3]. Plus, they’re full of vitamin E, an antioxidant that’s great for post-workout recovery. So, you can happily choose them over a bowl of expensive nuts.

Cheap and effective source of Carbohydrates

Now, let’s look at a few cheap and nutritious carb options:

Oats

You don’t necessarily need quinoa or chia seeds to add carbohydrates to your diet. Oats are packed with fiber and slow-digesting carbohydrates, keeping you full for hours. A bowl of oats also provides a healthy dose of protein, around 5 grams per half-cup serving.

According to a study in Nutrients, oats can help stabilize blood sugar, making them perfect for long-lasting energy throughout the day [4].

Sweet Potatoes

Sweet potatoes are one of the cheapest, most nutritious carbs you can get your hands on. They’re packed with vitamins (like vitamin A), fiber, and slow-digesting carbs. Many studies back this up, noting that the complex carbs in sweet potatoes promote a stable insulin response, essential for sustained energy levels [5].

Vegetables for an affordable healthy cheap diet

You know how important it is to get your greens, but who has the money for organic spinach and kale every week? No worries—here are a couple of super cheap, nutrient-dense veggies.

Frozen Vegetables

Frozen vegetables are a lifesaver. They’re usually much cheaper than fresh, but the freezing process preserves their nutrients. In fact, research from the Journal of Food Composition and Analysis shows that frozen vegetables often have just as many vitamins and minerals as fresh ones [6].

Cabbage

Cabbage is cheap, lasts forever in your fridge, and is full of fiber, vitamin C, and antioxidants. You can make a dozen different types of salad with cabbage, toss it into soups, or even eat it with some homemade sauce.

Dairy for a healthy cheap diet

Almost every post-workout snack recipe contains Greek yogurt. But it’s not such an affordable option. So here is a list of affordable diary alternatives.

Plain Yogurt

While Greek yogurt is high in protein, it’s often expensive. Switch to plain yogurt, which is typically cheaper and still provides about 10 grams of protein per serving. Add some frozen berries or a spoonful of that peanut butter to prepare a cheap healthy snack.

Whole milk

Many people spend a fortune on milk with supplements but, the good old-fashioned whole milk has got all you’re searching for. There is around 3.5 grams of protein and 4.6 grams of carbohydrate in 100 milliliters of whole milk. So instead of breaking your bank account with different types of fancy milk just pour yourself a glass of regular milk and enjoy. You can also drink it with honey, add it to oats or prepare a healthy smoothie.

Supplements for bodybuilding

Protein powders, BCAAs, and pre-workouts can be tempting, but they can also burn a hole in your wallet. Here’s the deal: if you’re getting enough protein and calories from whole foods (like the options above), you don’t need to splurge on supplements.

There you go! Healthy eating and muscle building doesn’t have to be expensive if you know what to swap and where to shop. With a little creativity, you can keep your diet clean and your wallet happy.

References:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC4711439/
[3] https://www.webmd.com/diet/health-benefits-sunflower-seeds
[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC4690088/
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC6486146/
[6] https://www.sciencedirect.com/science/article/abs/pii/S0889157517300418