The Ultimate Muscle-Building Meal Plan on a Budget

The Ultimate Muscle-Building Meal Plan on a Budget

Eat Like a Bodybuilder Without Breaking the Bank

Hook:
*"You don’t need expensive supplements or organic superfoods to build muscle. This budget-friendly meal plan packs in protein, fuels recovery, and maximizes gains—all for less than $10 a day!"*

Why This Meal Plan Works

✅ High-Protein – Supports muscle repair & growth.
✅ Affordable – Uses cheap, nutrient-dense staples.
✅ Simple to Make – No fancy cooking skills needed.
✅ Flexible – Easily adjustable for vegans/vegetarians.

Budget Muscle-Building Grocery List

*(Cost: ~$50-$70/week)*

Proteins (Cheapest per gram)

  • Eggs ($3/dozen)

  • Chicken thighs ($2.50/lb)

  • Canned tuna ($1/can)

  • Cottage cheese ($3/tub)

  • Lentils ($1.50/lb dry)

  • Peanut butter ($4/jar)

Carbs (Energy for Workouts)

  • Rice ($1/lb)

  • Oats ($3/lb)

  • Potatoes ($4/10-lb bag)

  • Whole wheat bread ($2/loaf)

Fats (Hormone Support)

  • Olive oil ($5/bottle)

  • Mixed nuts ($5/lb)

  • Avocados ($1.50 each)

Veggies (Micronutrients)

  • Frozen broccoli ($1.50/bag)

  • Spinach ($2/bunch)

  • Carrots ($1.50/lb)

Sample Meal Plan (3,000 Calories/Day)

Breakfast: Peanut Butter Oatmeal Power Bowl

  • 1 cup oats + 2 tbsp peanut butter + 1 banana + 2 eggs
    (550 cal, 30g protein)

Lunch: Tuna & Rice Bowl

  • 1 can tuna + 1 cup rice + 1 tbsp mayo + frozen veggies
    (600 cal, 40g protein)

Snack: Cottage Cheese & Fruit

  • 1 cup cottage cheese + 1 apple
    (300 cal, 25g protein)

Dinner: Budget Protein Feast

  • 2 chicken thighs + 1 cup mashed potatoes + steamed broccoli
    (700 cal, 50g protein)

Post-Workout: Banana Protein Shake

  • 1 banana + 1 scoop whey (or Greek yogurt) + water
    (350 cal, 30g protein)

Before Bed: Casein Boost

  • 1 cup Greek yogurt + 1 tbsp honey
    (250 cal, 20g protein)

Total: ~3,000 calories, 200g protein

5 Money-Saving Tips

  1. Buy in Bulk – Rice, oats, and frozen veggies last months.

  2. Cook in Batches – Meal prep saves time & money.

  3. Use Cheap Cuts – Chicken thighs > chicken breast.

  4. Store Brands > Name Brands – Same nutrients, lower cost.

  5. Skip Supplements – Real food > protein powder (unless on sale).

    *"Want 50+ high-protein, budget-friendly recipes to accelerate your muscle growth?*

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    ✅ High-protein meal plans (vegetarian options included)
    ✅ Cheap grocery hacks to save $$$
    ✅ Simple recipes (15 mins or less)

    👉 Click Here to Get Your Free Ebook Now 👈

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