Whether you are looking to cut costs, maintain financial stability, or save money, eating healthy and building muscle on a budget is possible. With the right approach and some dedicated time, it can be feasible and even enjoyable. Here are a few tips to help you get started.
Make a Meal Plan
Creating a meal plan is a great way to stay on track with your budget and ensure that you are getting all the necessary nutrients. Here’s how to make a meal plan:
- Choose your protein sources: Determine which protein sources you’d like to incorporate into your diet, such as eggs, chicken, fish, and high-protein vegetables, and how much of each to have.
- Choose your carbohydrates: Choose sources of carbohydrates, such as potatoes, beans, starchy vegetables, brown rice, oats, and whole-grain bread.
- Plan your meals and snacks: Once you’ve figured out which foods you’d like to include in your diet, plan meals and snacks around them. This can help you keep track of what you’re eating throughout the day.
Shop at Bulk Stores or Farmer’s Markets
By buying in bulk from a local store or farmer’s markets, you can save money and get more nutrient-dense foods for your meals. Stocking up on staples such as rice, beans, and frozen vegetables can be a smart way to get the most out of your grocery budget.
Make use of Leftovers
Leftovers can be a great way to save money and time when meal prepping. Cook larger batches and freeze individual portions to ensure that you have something quick and easy to throw together during the week.
Get Creative with Your Recipes
You don’t have to break the bank to eat healthily and build muscle. Get creative with your recipes by combining different ingredients to make new meals. This can help you save time and money while eating healthy.
Stay Healthy and Stay on Budget
Eating healthy and building muscle on a budget can be challenging, but with the right approach, it can be done. With a little bit of effort, you can stay healthy and save money.
What are the best affordable foods to build muscle?
1. Eggs: eggs are an affordable and nutrient-packed food packed with protein, vitamins, minerals, and healthy fats that can help to build muscle.
2. Canned tuna: canned tuna is an economical source of lean protein, making it a great option for muscle building.
3. Oats: oats are rich in carbohydrates and contain proteins that can help build muscle.
4. Peanut butter: Peanut butter is a great source of protein and healthy fats to fuel workouts.
5. Quinoa: quinoa is a complete protein that contains all nine essential amino acids. It’s also full of essential minerals like magnesium, phosphorus, and iron.
6. Lean red meats: lean red meats like beef, veal, and pork are good sources of complete protein, which is important for muscle growth.
7. Tempeh: tempeh is a plant-based complete protein full of vitamins and minerals like zinc, magnesium, and iron.
8. Protein powder: protein powder is a convenient way to increase your daily protein intake at a low cost.
What are some high protein foods that are affordable?
1. Peanut Butter
3. Canned Beans
4. Greek Yogurt
5. Cottage Cheese
7. Chicken Breasts
8. Fruits and Vegetables
9. Nuts and Seeds
10. Lean Beef
What are some plant-based high protein foods that are affordable?
1. Lentils: Lentils are an affordable and versatile source of plant-based protein. One cup of cooked lentils contains 18 grams of protein and can be added to soups, salads, stews, and more.
2. Beans: Many varieties of beans are packed with protein, fiber and essential minerals. One cup of cooked black beans provides 15 grams of protein.
3. Quinoa: Quinoa is a gluten-free, high protein grain and a great source of plant-based protein. One cup of cooked quinoa contains 8 grams of protein.
4. Chia Seeds: Chia seeds are a nutritional powerhouse and a great source of plant-based protein. Just two tablespoons of chia seeds provide 4 grams of protein.
5. Tofu: Tofu is a low-calorie but high-protein vegetarian food. One cup of tofu contains 10 grams of protein.
What are some plant-based proteins that are budget-friendly?
2. Beans (black, pinto, kidney, etc.)
9. Nutritional Yeast
What are some inexpensive vegan sources of protein?
1. Beans (black beans, kidney beans, chickpeas, lentils, etc.)
5. Nuts and nut butters
6. Seeds (chia, hemp, pumpkin, sunflower, flax)
9. Green peas
10. Non-dairy milk (soy, almond, oat, etc.)
What are some common vegan foods that are high in protein?
2. Tofu and tempeh
5. Nuts and nut butter
10. Green peas
What types of plant-based proteins are good sources of vegan protein?
1. Legumes (e.g. beans, lentils, peas, chickpeas)
2. Nuts and seeds (e.g. almonds, walnuts, flax seeds, chia seeds, hemp seeds, pumpkin seeds)
3. Grains (e.g. quinoa, oats, wild rice, bulgur wheat, amaranth, buckwheat)
4. Nut and seed butters (e.g. almond butter, peanut butter, tahini, sunflower seed butter)
5. Tofu and tempeh
6. Non-dairy milk (e.g. almond milk, coconut milk, cashew milk, hemp milk)
7. Protein powder (e.g. pea protein, brown rice protein, hemp protein, soy protein)
8. Green vegetables (e.g. spinach, broccoli, kale, Swiss chard)
9. Seitan (a wheat gluten-based vegan meat substitute)