Top 20 Low Cost Food To Help Muscle Gain in 2025

Yes, it is 100 % possible to build muscles on a low-budget diet. You just need patience and consistency. Consistency is the key, Here are the Top 20 Low-cost food to help muscle gain:-

Low-Cost Food To Help Muscle Gain

1. Soya chunks

Soya Chunks

The high protein content in soya chunks and low cost make it very popular, especially among the fitness-conscious crowd. There are many myths about this super budget-friendly meal click here to know more about soya chunks.

2. Tofu/Paneer

Tofu

Tofu has high fiber and is rich in protein diet, it keeps your colon healthy and cancer risk low. Some studies suggest soya foods like tofu might prevent memory loss and trouble thinking as you get older. Tofu has been used most popular source of protein for people who followed a vegan diet Click here to learn the nutritional values, benefits, and side effects.

3. Boiled Potatoes with Curd 

Potatoes are rich in simple carbohydrates plus some minerals, B6, and fiber. Curd has good fats, protein, low carbs healthy bacteria, minerals, and vitamins. 

Together, they are complete food with a good amount of nutrients that help in gaining a healthy weight. Potato and curd can be consumed on a regular basis Click here to know the nutritional values and benefits.

4. Brown rice or Normal rice

Rice is one of the most important staple foods for people across the world, especially in Asia. Rice is the main source of carbohydrates, the carbs in rice are called starch which is made up of long chains of glucose. 

This glucose further breaks down to provide energy to the body. It can be great food for the skinny ones. Click here to know the nutritional values, benefits, and side effects.

5. Almonds and walnuts 

Almonds and walnuts have similar nutritional profiles. However, almonds provide a higher mineral content while walnuts pack more omega-3 fatty acids. Click here to know the nutritional values, benefits, and side effects.

6. Protein shake

You can make protein shakes or gainers at home by adding 2 cups of Milk 1/2 cup of oats 2 tablespoons of peanut butter, 2-3 bananas, and 8-9 almonds or walnuts. You can also make peanut butter at home by just grinding peanut dana in a grinder. This shake gives you the boost of almost 1000 calories in one go, with 26 grams of proteins 

7. Sprouts

sprouts are basically the shoots that germinate from legumes, pulses, nuts, seeds, Dals, etc. The best part about sprouting is it increases the nutritional value and makes it easy for you to digest all the nutrients and minerals. Click here to know the nutritional values, benefits, and side effects.

8. Pulses (Dals)

We have 10 types of protein-rich Indian Dals such as Moong Dal, Masoor Dal, urad dal, green moong dal, etc. Click here to know the nutritional values, benefits, and side effects.

9. Oats

Oats are among the healthiest grain in the world, they are gluten-free and great sources of vitamins, minerals, fiber, and antioxidants. Click here to know the nutritional values, benefits, and side effects.

10. Fruit Juice

Fruit juice is very helpful for the recovery of the body and it also promotes muscle growth. Sugarcane juice and citrus juice (mosambi) help in the faster recovery of muscles.

11. Salad

A salad is a dish containing mixed vegies and one-row ingredients. A salad should be consumed before the meal so that it acts as a base for your meal and digest and absorb food quickly. Click Here to know the nutritional values, benefits, and side effects.

12. Eggs

Eggs are one of the best sources of protein, and it would help to build a lean body by just eating egg white. Click here to know the nutritional values, benefits, and side effects.

13. Milk

Dairy products often get a bad review in muscle-building discussions, but whole milk helps in weight gain. This is especially good for skinny guys that have trouble bulking up. Click Here to know the nutritional values, benefits, and side effects.

14. Peanut Butter

Peanut butter is one of the cheapest, easiest, and tastiest ways to up your caloric intake. you can eat it by itself, add it to your protein shake, eat with brown bread, or even put it in your oatmeal. Click here to know the nutritional values, benefits, and side effects.

15. Bananas

Bananas are one of the best sources of carbs and must be recommended by all fitness experts, not though it is cheap but it gives incredible results. Click here to know the nutritional values, benefits, and side effects.

16. Water

Water is the basic necessary drink for every living being, Since nutrients need fluids to travel to all parts of your body, muscle building is a difficult process and requires the purest form of hydration. the muscle tissues in our body are 75% water. So drinking more water helps in building more muscles. Click here to know the nutritional values, benefits, and side effects.

17. Olive Oil

Though it is more expensive than other oils, olive oil is still a very cheap source of extremely nutritious mono- and polyunsaturated fats. You can cook your good meal in olive oil to increase its nutritional value since it is a package of nutrition and minerals. Click Here to know the nutritional values, benefits, and side effects.

18. Papaya

Papayas contain papain which is responsible for breaking down dietary protein into easily absorbable compounds. Papayas can be taken as a pre-workout meal, it can give you a great pump between the workout. They also have some major health benefits too. Click here to know the nutritional values, benefits, and side effects.

19. Turmeric

Yes, the Indian superfood is great for muscle building. This is because turmeric contains curcumin which promotes muscle growth and repair. You can have turmeric in your food or along with milk. Click here to know the nutritional values, benefits, and side effects.

20. Chicken Breast

Chicken breast is one of the best and cheap protein-rich food, you can get raw 100 grams of chicken breast in just 25-30 rupees and you get 30 grams of good protein. You can boil or cook in olive oil for better results. Click here to know nutrition facts.

You did not need to eat all the stuff, you can consume three or four things but the main thing is to fulfill your protein, fiber, carbs, and other nutrition requirements which vary according to the body weight, For Example - A person whose weight is 60 kg should take 120 gm of protein. 

Carbs also play a Vital role in faster muscle gain, what you have to do is increase your calorie intake by consuming carbs-enriched food like Potato.