7 Foods To Bulk On A Budget

7 Foods To Bulk On A Budget


If you didn’t know by is only half of the equation.

To gain quality muscle and definition, you must take in more calories than you burn, with a significant portion of them coming from protein. This may be hard for some people because a large food intake can also be a large drain on your wallet.

Not to worry, here are 7 nutrient-dense, muscle-building foods that will help you get the protein and calories you need to bulk up WITHOUT breaking the bank.

1. Eggs

5-6 grams of both protein and fat in each little egg, at about $2-$4 a dozen...this is a bodybuilding food that just can’t be beat.

And don’t just eat the egg whites, the yolk is what contains most of the nutrients! If you're in serious need of calories to grow, you should eat the whole egg.

The yolk contains healthy fats, half of the egg's protein, and several essential amino acids and vitamins that you will not find in the whites.

2. Ground Beef

It might not be as pretty as a juicy steak, but ground beef certainly gets the job done when it comes to bulking on a budget.

Plus it’s easier to consume and has 6-7 grams of protein per raw ounce. The fat content varies depending on the leanness, and the price is sometimes lower than $3 per pound.

3. Potatoes

Carbs are essential when building muscle, especially at breakfast and around training time.

One of the best, cheapest foods for this purpose is potatoes. One medium-sized red potato has 25-30 grams of carbs.

Plus, the cool thing about potatoes is that they taste great with so many combinations. 

4. Olive Oil

When cooking your eggs, ground beef, and potatoes stick to olive oil.

Olive oil is a very cheap source of extremely nutritious fats, and you can even add it to a shake to easily up your caloric intake.
5. Whole Milk

Whole milk has long been a traditional weight-gaining food for bodybuilders. Usually only around $3 per gallon (16 cups), it has 8-9 grams of protein and fat per cup.

This is an especially good food for all you skinny guys that have trouble bulking up.

6. Tuna

Canned tuna is your secret weapon when it comes to muscle-building foods.

Even with rising food costs, a can of tuna still costs under a dollar and provides 25 grams of very lean protein. You can also buy tuna packed in oil to get twice as many calories without paying extra!

7. Peanut Butter

With 6 grams of protein and 16 grams of healthy fats every 2 tablespoons, peanut butter is one of the cheapest, easiest, and not to mention tastiest ways to up your caloric intake.

This also goes great with plenty of combinations: you can eat it by itself, add it to a protein shake, or even put it in your oatmeal.

So, these are just a few examples of what foods you should stick to if you’re trying to put on serious lean muscle, so now it's up to you to make it happen!


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