When pursuing significant muscle gains and strength, the foundation of your strategy lies within your meals. Even on a budget, crafting meals that are both rich in protein and calorie-dense is well within reach. In this article, we'll dive into meal examples, quick fixes, macronutrient ratios, and budget-friendly tips to help you achieve your bodybuilding aspirations.

What are Macronutrients?

Before we delve into the meals, let's emphasize the significance of macronutrients in your bodybuilding journey:

• Protein: The fundamental building block of muscle. Aim for 1.2 to 1.5 grams of protein per pound of body weight.
• Carbohydrates: The energy source for intense workouts and effective recovery. Prioritize complex carbs such as whole grains and starchy vegetables.
• Fats: Essential for hormone production and overall health. Incorporate healthy fats from sources like avocados and nuts.
• Calories: To effectively build muscle, you must operate at a caloric surplus. Aim for an additional 300-500 calories above your maintenance intake.

For a breakdown of your macronutrient requirements, take a look at our Calorie Counter with Macros Tool

Cheap and Easy Muscle Building Meals Examples

Breakfast:

Greek Yogurt Parfait: Greek yogurt (200g), frozen mixed berries (100g), granola (30g), honey (15g).
Protein: ~20g
Carbs: ~40g
Fats: ~10g
Calories: ~400

Veggie and Cheese Omelette: Eggs (3 large), bell peppers (100g), onions (50g), shredded cheese (40g). optional mushrooms
Protein: ~25g
Carbs: ~10g
Fats: ~20g
Calories: ~350

Peanut Butter Banana Smoothie: Whey protein (30g), banana (120g), peanut butter (20g), milk (300ml), oats (40g).
Protein: ~30g
Carbs: ~60g
Fats: ~20g
Calories: ~600

Scrambled Eggs and Whole-Grain Toast: Eggs (4 large), whole-grain bread (2 slices), butter (10g).
Protein: ~28g
Carbs: ~30g
Fats: ~20g
Calories: ~450

Lunch:

Tuna Salad Wrap: Canned tuna (150g), mixed greens (100g), cucumber (50g), cherry tomatoes (50g), 1 whole-wheat tortilla.
Protein: ~30g
Carbs: ~30g
Fats: ~10g
Calories: ~400

Bean and Brown Rice Bowl: Cooked brown rice (150g), black beans (200g), avocado (100g), salsa, lime.
Protein: ~25g
Carbs: ~50g
Fats: ~15g
Calories: ~450

Quinoa and Chickpea Salad: Cooked quinoa (150g), canned chickpeas (200g), diced cucumber (100g), cherry tomatoes (100g), feta cheese (40g), olive oil (15g).
Protein: ~25g
Carbs: ~60g
Fats: ~20g
Calories: ~550

Tofu and Veggie Stir-Fry: Tofu (200g), mixed vegetables (200g), brown rice (150g), stir-fry sauce.
Protein: ~25g
Carbs: ~60g
Fats: ~10g
Calories: ~500

Dinner:

Spaghetti with Turkey Bolognese: Whole-wheat spaghetti (150g), lean ground turkey (200g), marinara sauce, Parmesan cheese.
Protein: ~35g
Carbs: ~60g
Fats: ~10g
Calories: ~500

Stir-Fried Tofu and Vegetables: Tofu (200g), assorted vegetables (150g), cooked quinoa (150g), stir-fry sauce.
Protein: ~30g
Carbs: ~40g
Fats: ~15g
Calories: ~450

Grilled Chicken and Sweet Potato: Grilled chicken breast (200g), sweet potato (200g), steamed broccoli (150g), olive oil (15g). Use low fat condiments to taste.
Protein: ~40g
Carbs: ~50g
Fats: ~15g
Calories: ~600

Salmon and Quinoa Bowl: Baked salmon fillet (200g), cooked quinoa (150g), sautéed spinach (100g), lemon wedge.
Protein: ~30g
Carbs: ~40g
Fats: ~20g
Calories: ~550

Snacks:

Cottage Cheese and Fruit: Low-fat cottage cheese (200g), sliced peaches or pineapple (100g).
Protein: ~15g
Carbs: ~20g
Fats: ~5g
Calories: ~200

Hard-Boiled Eggs and Hummus: Hard-boiled eggs (2 large), hummus (50g), baby carrots (100g).
Protein: ~15g
Carbs: ~15g
Fats: ~15g
Calories: ~250

Greek Yogurt and Almonds: Greek yogurt (200g), almonds (30g), honey (15g).
Protein: ~20g
Carbs: ~20g
Fats: ~15g
Calories: ~350

Rice Cakes with Cottage Cheese: Rice cakes (2), low-fat cottage cheese (150g), sliced strawberries (100g).
Protein: ~15g
Carbs: ~30g
Fats: ~5g
Calories: ~250

Budget-Friendly Calorie Hacks

• Peanut Butter: Add peanut butter to smoothies, spread on whole-grain bread, or mix into oatmeal for extra calories and protein.
• Olive Oil: Drizzle meats & vegetables with olive oil to increase the calorie count in your meals if you're struggling to gain weight.
• Economical Protein Sources: Incorporate canned tuna, eggs, cottage cheese, and legumes for affordable and protein-rich options.
• Complex Carbs: Opt for whole grains like brown rice, quinoa, and whole-wheat pasta for sustained energy.
• Bulk Purchasing: Buy staples such as oats, rice, and frozen veggies in bulk to save money.
• Meal Prep: Cook large batches of meals to save time and money during the week.

Your budget doesn't have to hold you back from achieving your muscle-building goals. With smart ingredient choices and a focus on high-protein, high-calorie options, you can make remarkable progress without overspending. Modify these meal ideas to suit your tastes and nutritional requirements, all while staying mindful of your budget. And as always, consider seeking guidance from a healthcare professional or dietitian to tailor your bodybuilding journey to your specific needs.