muscle building food

Muscle Building On A Budget

Building lean muscle mass is essential for looking and feeling your best. It’s also an expensive endeavor when you take into consideration the high quality foods that must be eaten in order to obtain a strong, well-defined physique.  Eating high quality protein rich foods doesn’t have to be expensive. There are plenty of choices that won’t break your budget.

Cheap protein sources doesn’t have to mean lesser quality. You need at least 0.63-0.77 grams of protein per pound of body-weight each day to increase and/or maintain muscle mass.  All of this protein adds up when eating several meals a day.


10 cheap and budget friendly – high protein foods that will help you stick to your muscle building diet.


1. Eggs. A whole egg contains 6-7 grams of protein and a dozen eggs can be purchased for about $1.50 at most  grocery stores. Eggs are easy to prepare in a variety of ways and can be eaten at every meal.

2. Milk.

This protein-rich dairy product can help you in two ways; the fat content of milk will help you bulk up if you’re looking to add some weight to your frame while providing 8 grams of protein in a cup. If you don’t need to gain weight and want to avoid the fat, drink low-fat milk. At a cost of around $3-$4.00 a gallon, it’s an affordable source of protein.

3. Canned Tuna.

A small can of tuna contains a large amount of protein, 23 grams to be exact. Stick with water-packed tuna and buy in bulk when it goes on sale.

4. Ground Beef.

Ground beef contains 29 grams of protein per 4 oz. and is available in low fat varieties.  As high as 97% fat free.

5. Chicken Breast.

A  4 oz. chicken breast contains 27 grams of lean protein. Save money by buying fresh, boneless chicken breasts in large family packs, then place portion amounts in freezer bags and freeze until needed. Versatile and easy to prepare source of protein that will help you build muscles on a budget.

6. Ground Turkey.

22 grams of protein per 4 oz. of meat. You can buy ground turkey for around $2.00 lb., 93% fat free.

7. Cottage Cheese.

25 grams of protein in one cup. Cottage cheese is inexpensive and portable, making it a great take-along source of protein for between meal snacks.

8. Canned Mackerel.

Eat it like canned tuna and get 21 grams of protein per 100 grams. You’ll also get an extra boost of omega-3 along with this inexpensive protein.

9. Beef Liver.

Low-fat, rich in nutrients and 22 grams of protein per 3 oz. of liver. Budget friendly and delicious when pan seared with grilled onions.

10. Whey.

One scoop of whey powder will provide you with 24 grams of protein. Not as tasty as a cooked food product, but a very inexpensive source of muscle building protein.






Leave a Reply

Your email address will not be published. Required fields are marked *