There are several macronutrient-rich bodybuilding foods that should be incorporated into any muscle-building meal plan. These foods are high in protein, good fats, or carbohydrates and can easily be used in recipes for on-the-go meals or snacks.
Oatmeal
High in slow-burning carbohydrates and easy to buy in bulk, oatmeal is a staple in any muscle-building meal plan. Although primarily intended for breakfast, oatmeal is a great food to incorporate into protein shakes to increase caloric intake, low-sugar, high-protein oatmeal cookies, and homemade snack bars.
Estimated Price: Quaker Oats, 42Oz oatmeal is priced between $5 – $6 US at stores like Walmart or Target.
Peanut butter
Calorically dense and easy to use, peanut butter is a building block for most bodybuilding diets. When creating a meal plan to build muscle on a budget or even for convenience, peanut butter is one of the most value foods. Peanut butter is extremely high in essential fatty acids and protein. These fats and proteins are extremely important for the body to build muscle and stay in a state of anabolism. Peanut butter can be added to protein shakes (along with oatmeal), used for a sandwich (yes, peanut butter and jelly), and even eaten right out of the tub for a quick snack. In addition to being dense in good macronutrients, peanut butter is extremely satiating and allows the body to feel less hungry throughout the day.
Estimated Price: Peanut butter brands like Jif and Peter Pan, 40oz tubs are priced at $5 to $6 US at stores like Walmart or Target.
Canned tuna
Canned tuna is another dietary staple for the bodybuilding community. Canned meat is not only practical, but also affordable. Most canned tuna is extremely high in protein. One can can have 30g to 50g of protein (depending on the brand and size of the can). Also, while the taste of tuna alone isn’t the most appealing, the meat is easy to manipulate into tuna salad sandwiches, tuna steak, and quick tuna burgers.
Estimated Price: Canned Tuna, 12Oz cans are priced between $2 – $4 US at stores like Walmart or Target.
Eggs (both whole and egg whites)
Anyone who has been creating a bodybuilding meal plan understands the importance of protein. Fitness enthusiasts have used eggs as a quick protein fix for years. Although most consider the egg yolk to be a negative aspect of the whole egg, the simple fact is that the whole egg has essential fats and good cholesterol that the body needs to function properly. This is why many, if not most, fitness and bodybuilding dietitians believe that some whole eggs are recommended along with the egg whites. Also, one of the benefits of eggs is the ability to pre-cook large batches and grab them as a quick snack. Eggs are extremely profitable and can be cooked fried, scrambled, boiled, and can even be used to create flowerless protein pancakes.
Estimated Price: When creating a meal plan on a budget, eggs can and should be purchased in bulk. Whole egg packages at Costco range from $6 to $7 for 7.5 dozen eggs.
conclusion
Starting a bodybuilding or fitness routine is challenging enough. The sacrifice of food cravings and cheap fast foods makes sticking to an eating plan difficult. Additionally, budget constraints to having to buy and eat high-quality food make staying on track much more difficult. However, the foods listed above make building muscle on a budget much easier and much more profitable. Each of the foods listed can be prepared in a variety of ways and provide the essential macronutrients needed for any fitness and bodybuilding meal plan.