Budget-friendly meal ideas that can help you build muscle:
Added 2023-01-02 16:13:36 +0000 UTC- Grilled chicken breast with brown rice and roasted vegetables
- Lentil soup with whole grain bread
- Tofu stir-fry with brown rice and vegetables
- Turkey ham sandwiches
- Fried Egg or vegetable omelette with with beef or chicken sausages
- Tuna sandwiches
- Baked salmon with sweet potato and broccoli
- Black bean and quinoa salad with grilled chicken
- Greek yogurt with berries and nuts
- Peanut butter and banana sandwich on whole grain bread
- Chickpea and vegetable curry with brown rice
Aldi and lidl are the best stores to be shopping whilst on a budget or if you want to save money in general. They have great quality fresh foods.
My main aim at the moment is building muscle, I am someone who has a hard time putting ON and maintaining weight, so here's what I eat everyday is :
Breakfast
6 eggs (fried) and 6 chicken sausages for breakfast (I don't eat pig meat)
My pack of 15 medium sized eggs run me £2 and a tin of sausages run me about a £1 or £2
This breakfast will last me about 3 days, it don't sound like much but it keeps me full for hours. sometimes I even feel like skipping on my midday meals.
Total spent in 3 days = £6
Lunch
Then in the middle of the day (around 3-4pm) I'll have 2 turkey ham sandwiches with a tin of fruits OR a bowl of mixed veg.
Dinner
In the evening, I'll have oven grilled chicken and a pack of microwaved rice.
A pack of grilled chicken from Tesco/Asda/Morrisons will run me about £5, this will last me about 2-3 days as well. the microwaveable rice is only £1, so I buy it once a day or you can just buy them for how long you'll need it.
Shake
Then an hour or 2 before I sleep, I'll drink my mass gainer shake (1 scoop) the mass gainer I drink is called "SERIOUS MASS" by optimum nutrition.
or I'll have a bowl of cereal
In total, this all costs me around £20 a week.
Pros & Cons
A pro to how I eat is that I don't have to waste time figuring out what to eat everyday.
The only con to what I eat is that I predominantly eat the same foods every single day and it can get a bit repetitive and boring, so if you want to be switching it up, just be aware the amount you spend can fluctuate.
Mass Gainer
The mass gainer shake costs £30 from Holland & Barrett and lasts me around a month and a half as I only use 1 scoop.
Holland & Barrett is a UK store, so if you are abroad, you can still order this shake from their official website or on Amazon. "Serious Mass Optimum Nutrition"
https://www.amazon.co.uk/Optimum-Nutrition-Vitamins-Creatine-Glutamine/dp/B0015R36SK
When using protein or Mass gainer shakes it's important to remember that you still need to be training consistently as if you don't, you will not get the benefit of the product and it could end up being stored as body fat.
Sidenote
Remember to focus on incorporating a variety of protein sources, whole grains, and fruits and vegetables into your meals to ensure that you are fueling your muscles with the nutrients they need to grow. It is also important to stay hydrated by drinking plenty of water.
One important factor to consider when trying to build muscle on a budget is your overall nutrition.
It is important to make sure that you are getting enough protein, carbohydrates, and healthy fats in your diet to support muscle growth. When shopping for groceries, focus on purchasing high-quality, unprocessed foods that are rich in nutrients.
This may mean spending a little more money on items like grass-fed meat, wild-caught fish, and organic produce, but these options can be more nutrient-dense and may be worth the investment.
In addition to your diet, consistent and progressive strength training is also essential for building muscle. While it is possible to get a good workout with just your body weight, adding in some resistance through equipment such as dumbbells or resistance bands can help to increase the challenge and promote muscle growth.
If you have access to a gym make use of the equipment there. If not, there are many bodyweight exercises that you can do at home or outdoors using minimal equipment. It is important to progressively increase the intensity of your workouts over time in order to continue challenging your muscles and promoting growth.
Another way to save money while building muscle is to plan your meals and workouts in advance. By making a grocery list and meal plan for the week, you can avoid impulse purchases and save money by only buying what you need.
Meal prep is another useful strategy that can help you save money and time. Preparing a week's worth of meals in advance allows you to cook in bulk and can help you stick to your diet and workout plan.
It can also be helpful to have a set schedule for your workouts so that you can plan your meals and snacks around your training. By being organised and prepared, you can save money and maximise your muscle-building efforts.
Conclusion
In conclusion, building muscle on a budget is possible with some planning and creativity.
By focusing on whole, unprocessed foods and making your own meals, you can save money and still fuel your muscles with the nutrients they need to grow.
Incorporating strength training with a variety of body weight exercises and equipment can help to challenge your muscles and promote growth.
By being organised and prepared, you can save money and time while working towards your muscle-building goals.
Remember to also stay hydrated and get enough rest to support your muscle recovery and growth.
