Low Budget Diet Plan for Muscle Gain

Low budget diet plan for muscle gain entirely focuses on maximizing nutritional value while minimizing costs, making healthy eating accessible to everyone. Strategies for a low cost diet plan for muscle gain include affordable food sources like grains (such as rice and oats), legumes (like beans and lentils), and seasonal vegetables and fruits. These ingredients give essential nutrients like proteins, fiber, vitamins, and minerals without being expensive and easy on your budget. Planning meals is beneficial because it lets you cook in large amounts at once and use leftovers to avoid wasting food and save money. Adding low-cost protein foods like eggs, tofu, and canned fish can improve nutrition without spending too much money.

Vegetarian Low Budget Diet Plan for Muscle Gain

A vegetarian, low-budget diet plan for muscle gain can be both nutritious and cost-effective, and by adding affordable and protein-rich plant-based foods, you can effectively support muscle growth without hurting your finances. Here is a 7-day Vegetarian Diet plan for muscle gain designed to help you gain muscle on a budget, with a focus on Indian cuisine:

Day 1

• Breakfast: Poha with peanuts and vegetables
• Lunch: Rajma (kidney bean curry) with brown rice
• Dinner: Paneer bhurji with whole wheat roti

Day2

• Breakfast: Besan chilla (gram flour pancake) with chutney
• Lunch: Chana masala (chickpea curry) with quinoa
• Dinner: Aloo gobi (potato and cauliflower curry) with whole wheat paratha

Day 3

• Breakfast: Sprouts salad with lemon and spices
• Lunch: Dal tadka (yellow lentil curry) with jeera rice (cumin rice)
• Dinner: Bhindi masala (okra curry) with bajra roti (millet bread)

Day4

• Breakfast: Masala oats with vegetables
• Lunch: Mixed vegetable pulao with raita
• Dinner: Palak paneer (spinach and cottage cheese) with whole wheat chapati

Day 5

• Breakfast: Idli with sambar and coconut chutney
• Lunch: Moong dal khichdi with a side of yogurt
• Dinner: Baingan bharta (roasted eggplant mash) with jowar roti (sorghum bread)

Day6

• Breakfast: Upma with mixed vegetables
• Lunch: Vegetable biryani with boondi raita
• Dinner: Chole (chickpea curry) with whole wheat bhature

Day 7

• Breakfast: Dosa with potato filling and sambar
• Lunch: Paneer tikka with mint chutney and brown rice
• Dinner: Vegetable curry with multi-grain roti

Non-Vegetarian Low Budget Diet Plan for Muscle Gain

Adding affordable animal-based proteins can also support muscle gain on a low cost diet plan for muscle gain. This 7-day non-vegetarian Gym Diet plan on a budget includes nutrient-dense options to promote muscle growth without going over your budget:

Day 1

• Breakfast: Boiled eggs with whole wheat toast
• Lunch: Chicken curry with brown rice
• Dinner: Fish fry with vegetable pulao

Day2

• Breakfast: Greek yogurt with honey and nuts
• Lunch: Mutton curry with whole wheat roti
• Dinner: Egg biryani with raita

Day3

• Breakfast: Omelette with mixed vegetables
• Lunch: Grilled chicken salad with mint dressing
• Dinner: Prawn curry with quinoa

Day 4

• Breakfast: Masala oats with boiled eggs
• Lunch: Fish curry with jeera rice
• Dinner: Chicken tikka with vegetable salad

Day5

• Breakfast: Smoothie with spinach, banana, and milk
• Lunch: Egg curry with whole wheat paratha
• Dinner: Mutton kebabs with brown rice

Day6

• Breakfast: Paneer bhurji with multi-grain toast
• Lunch: Prawn pulao with vegetable raita
• Dinner: Grilled fish with mixed vegetable salad

Day 7

• Breakfast: Avocado toast with scrambled eggs
• Lunch: Chicken biryani with boondi raita
• Dinner: Egg fried rice with vegetable stir-fry

Benefits of a Low Cost Diet Plan for Muscle Gain

Following a low cost diet plan for muscle gain comes with lots of benefits, which makes healthy eating achievable for everyone, regardless of the budget. Affordable nutrition, balanced nutrition, sustainable eating habits, and reduced food wastage are benefits that come with a low-budget diet plan for muscle gain. Here is a detailed look at how this Body Building diet plan can help you build muscle effectively:

1. Affordable Nutrition

A well-planned, low-budget diet is packed with essential nutrients without the high price tags or any unnecessary supplements. It focuses on whole foods that are not only nutritious but also budget-friendly.

• Whole Grains: Foods like brown rice, oats, and whole wheat are rich in carbohydrates, which are crucial for energy and muscle recovery. Brown rice, for instance, costs around ₹60-80 per kilogram and provides 362 calories, 7.5 grams of protein, and 3.5 grams of fiber per 100 grams, which boosts diet quality and promotes muscle growth.
• Legumes: Beans, lentils, and chickpeas are protein powerhouses packed with fiber, iron, and magnesium. They are versatile and low-budget, with red lentils costing roughly ₹70-90 per kilogram and delivering 352 calories, 24 grams of protein, and 11 grams of fiber per 100 grams, which helps in muscle protein synthesis.
• Seasonal Vegetables and Fruits: Opting for seasonal fruits and vegetables not only saves money but also boosts nutrition. Veggies like spinach and carrots go for about ₹20-30 per kilogram, while fruits like bananas are priced at ₹30-40 per dozen. They are packed with vitamins and minerals essential for muscle health and offer higher nutrient content at a lower cost, and some of them are also zero calorie foods, which helps in weight loss.

2. Sustainable Eating Habits

A low cost diet plan for muscle gain revolves around whole, unprocessed foods that are healthier for the body than processed foods and promote a long-term, sustainable, healthy body.

• Minimal Processing: Fresh veggies, fruits, grains, high calorie foods, and legumes retain their natural goodness with minimal processing. Processed foods, on the other hand, contain added sugars, unhealthy fats, and preservatives. Studies prove that diets rich in whole foods also reduce the risk of chronic diseases.
• Health Benefits: A diet rich in whole foods can eliminate the risk of chronic conditions like obesity, heart disease, and type 2 diabetes. According to the World Health Organization (WHO), diets high in fruits, vegetables, and whole grains can lower cardiovascular disease risk by up to 30%.

3. Reduced Food Waste

Planning meals and repurposing leftovers are key in a low-budget diet plan for muscle gain, which minimizes waste and saves both money and the environment.

• Meal Planning: Making a weekly meal plan ensures you buy only what is needed, eliminating the odds of food spoilage. The Food and Agriculture Organization (FAO) reports that one-third of all global food production, equivalent to 1.3 billion tonnes annually, is wasted.
• Batch Cooking: To reduce waste, prepare large batches of food and do not waste the leftovers. Leftover vegetables and fruits can be transformed into healthy salads, while cooked veggies can be repurposed in soups or stews.

4. Balanced Nutrition

Focusing on affordable food options like grains, legumes, and seasonal fruits and vegetables ensures a balanced intake of macros and micronutrients vital for muscle growth and overall health.

• Macronutrients: Carbohydrates from grains give energy for your exercises, while proteins from beans help fix muscles. Healthy fats found in nuts and seeds like peanuts, which cost around ₹100-150 per kilogram, are very nutritious and good for overall health. In 100 grams of peanuts, you get 567 calories, 25.8 grams of protein, and 49.2 grams of fat.
• Micronutrients: Fruits and vegetables in season have many vitamins and minerals important for our body’s functions. For example, spinach has 23 calories, 2.9 grams of protein, and 2.2 grams of fiber per 100 grams. It is also full of iron and vitamin A and has nutrients that help muscles work well and recover after exercise

Foods to Eat in a Low Budget Diet Plan for Muscle Gain

Building muscle on a budget might seem challenging, but with the right food choices, it’s entirely possible to energize your body on a low cost diet plan for muscle gain. The key lies in picking nutrient-dense, low-cost foods that support muscle growth and overall health. So, here’s a guide on the best foods to include in a low-budget diet plan for muscle gain.

1. Grains

Brown Rice

Brown rice is an excellent source of complex carbohydrates, which are essential for replenishing glycogen stores after workouts and providing sustained energy. It’s also rich in fiber, which helps with digestion, and you feel fuller longer. A cup of cooked brown rice provides about 5 grams of protein, making it a valuable addition to your muscle-building diet and healthy food chart.

Oats

Oats are another affordable grain with high nutritional value, as well as carbohydrates and fiber, particularly beta-glucan, which helps lower cholesterol levels. They also contains a sincere amount of protein, making them an excellent option for breakfast or post-workout meals. One cup of cooked oats offers around 6 grams of protein. In addition, oats help in weight gain and muscle gain, but some of the best oats for weight loss are available on the market.

2. Legumes

Beans

Beans, including black beans, kidney beans, and chickpeas, are economical and highly nutritious. They are packed with protein, fiber, and essential vitamins and minerals such as iron and magnesium. These nutrients are vital for muscle repair and growth. For example, a cup of cooked black beans contains approximately 15 grams of protein.

Lentils

Lentils are inexpensive, versatile, and rich in protein and fiber that also provide a good amount of folate, iron, and magnesium, which are essential for muscle function and energy production. A cup of cooked lentils offers about 18 grams of protein. Besides, they cook quickly, which is great for busy days.

Eggs

Eggs are one of the most cost-effective sources of high-quality protein, containing all nine essential amino acids, making them a complete protein source necessary for muscle building. Furthermore, eggs fall in the category of vitamin b12 foods that provide minerals, choline, and selenium. One large egg provides about 6 grams of protein and essential fats that support muscle growth and overall health.

3. Seasonal Vegetables and Fruits

Vegetables

Buying seasonal vegetables ensures that you get the most nutrient-dense produce at lower prices. Spinach is high in iron and calcium, which are vital for muscle function, and broccoli provides a good amount of vitamin C and fiber. Sweet potatoes offer complex carbohydrates and beta-carotene, which adds a variety of flavors and food rich in carbohydrates to your meals.

Fruits

Seasonal fruits are not only affordable but also packed with vitamins, minerals, and antioxidants. Fruits like bananas, apples, and oranges can provide the necessary vitamins (like vitamin C and potassium) for muscle recovery and overall health. Bananas are perfect for their potassium content, which helps in preventing muscle cramps. What’s more, they make for quick and easy snacks.

How to Follow a Low Cost Diet Plan for Muscle Gain

Low-cost diet plan requires strategic planning and smart choices, and you can follow a low cost diet plan for muscle gain that is both effective and budget-friendly. Here are some steps to help you get started:

Step 1: Plan Your Meals

Creating a weekly meal plan is crucial when following a low-budget diet plan for muscle gain. First, focus on affordable staples like grains, legumes, vegetables, and protein sources to ensure balanced nutrition. Moreover, a well-thought-out meal plan helps you avoid impulsive purchases and reduces food waste.

Affordable Staples:

• Grains: Brown rice, oats, and whole wheat pasta are great sources of carbohydrates that provide energy and help in muscle recovery.
• Legumes: Beans, lentils, and chickpeas are cost-effective sources of protein and fiber, supporting muscle repair and digestive health.
• Vegetables: Seasonal vegetables like spinach, broccoli, and sweet potatoes are nutrient-dense and budget-friendly.
• Protein Sources: Eggs, chicken, and tuna offer high-quality protein at a lower cost compared to other protein sources.

Step 2: Buy in Bulk

Purchasing daily food items like rice, beans, and oats in bulk can significantly reduce your grocery bill. Buying in larger quantities reduces the cost per serving and ensures you always have essential ingredients.

Benefits of Buying in Bulk:

• Cost Savings: Bulk items often have a lower price per unit, saving you money in the long run.
• Less Packaging: Buying in bulk reduces packaging waste, making it an environmentally friendly option.

Step 3: Cook at Home

Preparing meals at home is one of the most effective ways to save money and control your diet. Home-cooked meals are often cheaper and healthier than restaurant or takeout options. Moreover, you have complete control over ingredients and portion sizes.

Tips for Home Cooking:

• Batch Cooking: Prepare large batches of meals and store portions in the freezer for quick and easy future meals.
• Simple Recipes: Focus on simple, nutrient-dense recipes that require minimal ingredients.
• Cooking Techniques: Learn basic cooking techniques to make delicious and healthy meals with ease.

Step 4: Use Leftovers

Including leftovers in your meal planning is a smart way to minimize waste and stretch your budget further. Leftover meals can be repurposed into new dishes, adding variety to your diet without additional cost.

Ideas for Using Leftovers:

• Soups and Stews: Use leftover vegetables and meats to create hearty soups and stews.
• Salads: Add leftover proteins and veggies to fresh greens for a nutritious salad.
• Wraps and Sandwiches: Turn leftovers into wraps or sandwiches for a quick and easy meal.

Expert Review on Low Budget Diet Plan for Muscle Gain

Dr. Ayush, a certified nutritionist, suggests making a budget-friendly diet plan to build muscle with smart choices that ensure you get all the necessary nutrients. Focus on affordable protein sources like eggs, chicken thighs, beans, lentils, and Greek yogurt, which are key for repairing and growing muscles. Opt for whole grains such as oats, brown rice, and quinoa to sustain your energy levels, paired with healthy fats from nuts, seeds, and olive oil. It’s also important to include seasonal fruits and vegetables, including frozen options, to get the most nutrition for your money.
Additionally, prioritize cooking at home to manage what goes into your meals and how much you eat. If needed, you can consider basic supplements like whey protein powder, but it’s best to focus on whole foods for the most complete nutrition. Remember to drink plenty of water instead of sugary drinks; this not only saves money but also cuts down on unnecessary calories, which is crucial for overall health while you work on building muscle.

References

Killeen, Breana L. 2023. “7-Day Meal Plan for Muscle Gain.” EatingWell. https://www.eatingwell.com/article/8021744/meal-plan-to-gain-more-muscle/.

Leal, Darla. 2024. “Bulking on a Budget: Meal Plans for Muscle Gains.” Verywell Fit. https://www.verywellfit.com/building-muscle-on-a-budget-3121402.

Tinsley, Grant. 2020. “7-day bodybuilding meal plan: Benefits, nutrition, and grocery list.” MedicalNewsToday. https://www.medicalnewstoday.com/articles/bodybuilding-meal-plan.

FAQs

1. How to gain muscle on a low budget?

To gain muscle on a low budget, focus on affordable staples like dried beans, rice, oats, sweet potatoes, and white potatoes. These foods have a long shelf life and provide essential nutrients for muscle growth.

2. What diet is best for muscle gain?

The best diet for muscle gain includes a balance of healthy fats, carbohydrates, and proteins. Opt for foods like chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, and fruits. A clean bulk, which focuses on nutrient-dense foods, is more effective than simply eating high-calorie foods.

3. What is the cheapest diet plan?

The cheapest diet plan consists of staple foods that are affordable and nutrient-dense. This includes grains, legumes, seasonal vegetables, and inexpensive protein sources like eggs and tofu.