Eating To Gain Muscle On A Budget

Being a little short on cash can make it tough stay on your muscle gaining meal plan. Getting enough protein can be especially tough when you’ve got limited funds. You do have some options, though: I’ve put together a list of cheap, good quality protein sources to help you out. I relied on these a lot myself back in my college days when I was big into building muscle but didn’t have much money to spend on stuff like steaks and chicken breasts.

Here are some cheap protein sources you could try:

-Eggs – whole or egg whites
-Beans and Rice (mixed together make a complete protein)
-Canned Tuna
-Whey protein is actually pretty cheap if you compare it to things like steak and chicken

If you’re an average-sized guy, and you’re trying to build muscle, you probably need somewhere around .7 – .9 grams of protein per pound of body weight per day. Let’s say your protein requirement is 150 grams a day just to make it even. You could probably get that much protein from the sources I’ve listed above for under $4 a day. Add in some oatmeal and a piece of fruit in the morning, some whole wheat bread at lunch time, maybe some tortillas to go with your beans and rice, some veggies to go with every meal, have your protein shakes in between, and you’re good to go for $6 or $7 a day.

Here’s a sample meal plan just for kicks:


2 whole eggs, 1 cup oatmeal, 1 banana

Mid-Morning Snack

Whey Protein Shake


2 Pieces Whole Wheat Bread
1 can tuna
2 tbsp light mayo
1 Apple

Mid-Afternoon Snack

Whey Protein Shake


1 cup black beans
1 cup brown rice
3 small corn tortillas
Small salad w choice of dressing
Hot sauce to taste

I hope these ideas can help you reach your muscle gain goal without breaking the bank. For more great meal and snack ideas and a free 7 day workout plan, be sure to sign up for my newsletter! Just enter your name and email address in the top right hand corner of the page.

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