Cheap and Best Muscle Building Foods - The Fitness Cafe

December 15, 20167421

Muscle building is based on eating the right type and amount of healthy food that provides strength. As much as training is important, so is focusing on the muscle building foods. Amino acids form the building blocks for proteins which are vital source for muscular strength. There are a lots of muscle building foods and many of them are easy on your budget. So you don’t have to really bother your wallet for fetching the right muscle building food.

1. Eggs

Eggs, especially whole eggs are rich source of proteins. They contain muscle building amino acids. Eggs also contain vitamin A and D.  This super healthy food is also very cheap and can be consumed in a variety of ways.

2. Chicken

One of the most nutritional and rich source of protein with low amount of fat. Therefore, muscle builders strongly rely on lean meat. It’s also a good source of several other minerals like calcium, phosphorus, vitamin b5 and tryptophan. It also boosts the immunity and keeps the heart healthy.

Related: Protein Superfoods for Weight Loss


3. Beans

Enriched with proteins beans or legumes hold great value in your muscle building diet plan. The fiber and carb rich beans come in a wide variety. The long shelf life makes this super food available for bulk storage. Consume it with a bowl of brown rice which will double the benefits. This is a super combo for muscle building that is also light on your wallet.

4. Milk

Milk is said to be a complete diet. It contains most of the essential nutrients that our body needs. Hence, it aids in muscle building process also. Drinking milk post muscle building workout is believed to have more quick and efficient results. Also it keeps your energy level maintained.

5. Canned Tuna

This lean source of protein is also not very expensive. Also you can rely on canned tuna for your protein source while you are travelling. It has omega 3 fatty acids and a controlled consumption is good for heart. Avoid larger portion of tuna in your diet because of its high mercury content.

6. Ground Beef

Packed with muscle building amino acids, beef also contains creatine, zinc, vitamin B and iron. Beef offers bulk protein content that aids in muscle repair and anti-ageing.

7. Protein Shake

Fuel up your body with a protein shake post your workout. This will re-energize your body and also mind any repair of worn out muscles. Rich in proteins these shakes are perfect for muscle building.

8. Peanut Butter

Another budget friendly and protein rich source is peanut butter. It has also been found to have muscle repairing traits. Additionally it also comprises of essential vitamins, minerals and healthy fats.

Also Read: How Much Protein One Should Eat Daily and It’s Sources


9. Spinach

Abundant source of protein and nitrates required for building muscles are found in spinach. It is low in calories and rich in iron, magnesium and calcium. You can consume it in different ways like a soup, smoothie, salad or veggie. Its high protein synthesis feature explains the effect of spinach on “popeye”`.

10. Greek Yogurt

It has twice the protein and lesser carb content than plain yogurt. It can be consumed as it is, or may be experimented by mixing nuts, fruits, honey or anything that suits your taste buds.


Do not forget that all the above vegetarian or non-vegan food items will not do any magic for muscles. A strict work out regime that focuses on muscle mass is necessary. Taking both hand in hand will provide ensured and effective results in no time.


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The Fitness Cafe started out when a couple of guys set out on a fitness goal that many believed to be impossible. One of the founders lost 48lbs in one year and is on his way to completing his first half marathon!