How to build muscle with cheap foods
Protein is essential for muscle growth, post-workout recovery, appetite control, and maintaining a healthy metabolism. However, many people believe that a high-protein diet is expensive and difficult to maintain. The good news? It doesn't have to be!
With simple, affordable, and versatile foods like rice, chicken, eggs, and oats , you can create balanced, protein-rich, and budget-friendly meals. In this article, we show you how to use these four basic ingredients for a protein-rich, tasty, and affordable diet.
Why invest in a protein-rich diet?
Protein is essential for:
- Muscle building and repair
- Prolonged feeling of satiety (less hunger between meals)
- Maintaining lean mass during weight loss
- Healthy functioning of the immune system
1. Chicken: The King of Affordable Protein
Chicken breast is one of the most economical and lean sources of animal protein.
Average nutritional values (100g cooked):
- Protein: 31g
- Fat: 3.6g
- Carbohydrates: 0g
Tips:
- Buy in bulk and freeze in individual doses.
- Take advantage of promotions at the butcher or supermarket.
- Season with spices to vary the flavor (curry, paprika, garlic powder, etc.).
2. Eggs: complete and economical protein
Eggs are an excellent source of high biological value protein, as well as being rich in vitamins and minerals.
Average nutritional values (1 large egg):
- Protein: 6g
- Fat: 5g
- Carbohydrates: 0.6g
Tips:
- Use boiled eggs as a post-workout snack.
- Make omelets with vegetables for a quick meal.
- Buy eggs in larger boxes (packs of 12 or 30) to save money.
3. Oats: versatile, satisfying and full of benefits
Although oats are not extremely rich in protein on their own, they are an ally in protein nutrition because they are satiating, inexpensive, and easily combined with other protein-rich ingredients.
Average nutritional values (100g):
- Protein: 13g
- Fat: 7g
- Carbohydrates: 60g
Tips:
- Use as a base for breakfast (overnight oats, porridge, pancakes).
- Mix with Greek yogurt, egg whites, or protein powder.
- It can be used in sweet or savory recipes.
4. Rice: long-lasting energy and goes with everything
Rice is an excellent source of complex carbohydrates and makes a perfect base for protein meals with chicken or eggs.
Average nutritional values (100g cooked):
- Protein: 2.5g
- Carbohydrates: 28g
- Fat: 0.3g
Tips:
- Choose brown rice for higher fiber content and satiety.
- Make rice in large quantities and store it in individual portions in the refrigerator.
- Combine with vegetables and protein sources for a balanced meal.
Cheap, Protein-Rich Meal Suggestions
| Snack | Ingredients | Estimated protein |
|---|---|---|
| Omelet with oats and spinach | 2 eggs + 2 egg whites + 20g oats + spinach | ~20g |
| Grilled chicken with rice and vegetables | 100g chicken + 100g cooked rice + vegetables | ~33g |
| Protein oatmeal | 40g oats + 1 scoop protein + milk or water | ~25g |
| Rice bowl with egg and vegetables | 100g rice + 2 eggs + sautéed vegetables | ~20g |
| Overnight oats with Greek yogurt | 40g oats + 150g Greek yogurt + 1 tablespoon peanut butter | ~20g |
Conclusion
You don't need to spend a lot of money to eat a protein-rich diet. With simple foods like chicken, eggs, oats, and rice , you can create complete, nutritious meals that are ideal for gaining muscle mass or losing fat.
If you're looking for results, remember that the secret lies in consistency, variety and nutritional balance .
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