Muscle Building Meals on a Budget
Getting the proper nutrition for muscle building doesn’t have to break
the bank! Sticking to a few simple ingredients can help reduce your monthly food expenditure while still increasing
your progress in the gym.
This article will discuss what your muscle building diet should be composed of, what foods to buy, and some
great inexpensive meals.
Read on to learn how to make some tasty, healthy meals on a budget!
For optimal muscle building and strength gain, you need the right combination of macronutrients (protein,
carbohydrates, fats). Ideally, your diet will be composed of between 1.2-1.7 grams of protein per pound of
Around 20% of your calories will come from heart healthy fats, and the rest of your calories will come from
complex carbohydrates. Once you have figured out how many calories of each macronutrient you should be getting, you
can start picking foods for your meals.
Some great and relatively inexpensive sources of protein are: chicken breast, lean beef, greek yogurt, beans,
fish, eggs, whey, casein, and milk. Protein provides you will the essential amino acids needed to build and repair
muscle. Consuming the recommended amount of protein each day will ensure that you build muscle effectively.
Heart healthy fats can be added to your diet by eating olive oil, nuts, coconut oil, eggs, milk, and nut
butters. When choosing good sources of fat, you want to look for foods that contain monounsaturated and
polyunsaturated fats rather than trans fats or saturated fats. Healthy fats lower cholesterol and are needed to
break down certain vitamins and minerals in the body.
Carbohydrates have been getting a bad rap lately, mainly because many fad diets have recommended cutting them
out of your diet. Unfortunately, our bodies cannot live without carbohydrates.
They provide us with energy and often contain essential vitamins and minerals like folate and fiber. Try to get
your carbohydrates from brown rice, sweet potatoes, oatmeal, whole wheat bread, bran, quinoa, and fruits and
A great muscle building breakfast can include some scrambled eggs with some spinach and low fat cheese. Or, try
making some oatmeal and mix in some fresh berries and nuts. Adding a banana or apple can help you get all the
nutrients your body needs and start you day off right.
Inexpensive lunches can be made using whole wheat bread, turkey or chicken breast, and spinach. As a side, try a
cup of greek yogurt with some honey and almonds. A piece of fruit is an excellent idea for a pre workout meal.
For dinner, try making stuffed peppers with lean ground beef, or bbq chicken breast with a side of broccoli and
sweet potato. As you can see, muscle building meals don’t have to be costly. As long as you aim to get protein,
carbohydrates, and fats in each meal, your body will thank you.
Track your calories and food choices using a free calories counting website and make sure you are eating the
right amount of macronutrients. Focus on your diet, be consistent, and train hard – you will see results in no