If you are planning to make muscles but enable to meet your daily requirements of nutrition then this article is really going to help you. Today we are going to discuss some of the best cheap and healthy foods that would provide you plenty of proteins, carbohydrates and fats.
And these tips are not only for those who are unable to afford but for those as well who want to save money from their monthly expenses.
The following are the sources of cheap and healthy foods:
Cheap Source of Proteins
Proteins are an essential part of diet which not only body builder but a normal person also need. The only difference is that body builder may need 2 times higher protein than the normal person depending upon their work out and body weight. A normal person needs around .71 to .81 grams per pound of their weight where as for building muscles you need around 1.5 to 1.8 grams per pound. It clearly indicates that we need diet that is rich in protein.
1. Egg Whites
Eggs may be the cheapest source of high proteins which would give you around 6 gram of protein per egg. But you need keep one thing in mind that it’s good to go for egg whites rather than whole egg. As it balance your cholesterol levels. They are also rich in vitamins D, A, & E.
2. Cottage Cheese
Cottage cheese is another good source of high protein that you can even make in your home. It can serve your around 10 grams of protein on every 100 grams of pure cottage cheese. There are lots of recipe that you can try out with cottage cheese or you can also take in raw form.
3. Chicken
Chicken still a very common and healthy source of proteins. And within $5 you can buy a whole roasted chicken that would give around 310 grams of total proteins which we need in a whole day. On every 100 grams of chicken we consume almost 31 grams of protein which consider quiet good.
4. Fish
All fish are high source of proteins but certain type of fish can even provide more such as tuna. Not only protein but they also provide high source of micronutrients. Do not forget to add these in your diet.
5. Lentils
Those who are vegetarian they have very limited sources of proteins and of the best among them are lentils. It is not only cheap but a high source of protein that you can consume daily without and side effects. Whereas non-veg can give you some serious health issues like high blood pressure, cholesterol and weight gain.
Cheap Sources Of Fats
You might have read many times that our body needs HDL (high density lipoprotein) and LDL (low density lipoprotein). Our body needs optimum HDL so that essential function can take place. This includes tissue buildup, production of hormones and bile.
1. White butter
This may be a new word for some people reason being this is a traditional form of butter which you rarely find in the commercial world. But this is one of best example of rich HDL source which everyone should try out. And why I have taken this in my list because this can be easily produce at home.
2. Peanut Butter
Peanut is also one of the best sources of fat and proteins. It contains high amount of polyunsaturated fats which keeps our basic function up to the level. One teaspoon contains around 6 grams of protein and 7 grams of fat. You can use peanut butter with bread, shakes, bagel, bars and many others things.
3. Sesame Oil
Sesame has lots of health benefits which very few of us are aware. This oil is the base of most of our Ayurvedic medicines. It is rich source of polyunsaturated, monounsaturated, omega-3, 6, protein fat and calories. But make sure that you buy only cold pressed sesame oil because rest method reduces its quality. And many vital nutrients get lost while taking out oil from the seeds.
Cheap Sources Of Carbohydrates
You need lots of energy to work out and in order to gain that you need lots of carbohydrates. There are ample resources available for carbo but here we are going to share the cheap and best.
1. Rice
Rice is the one of the common and cheapest source of carbohydrates. You can almost find everywhere. A 100 grams of rice give you 130 calories along with a some protein. And if you choose brown rice then nutritional would be litter higher as compare to white one. For muscle building we recommend to go for brown rice however it is expensive than white rice.
2. Potatoes
In some countries potatoes is eaten almost every day and it could be one of the cheapest vegetable you can find across nation. One large potato can serve you 60 grams of carbs and about 6 grams of protein. Apart from this it also has some content of fiber which is really good for your health.
3. Vegetables & Fruits
Healthy vegetables and fruits are also high source of carbs. And you will also find various varieties in that such as cauliflower, onions, lettuce, broccoli, tomato, Pumpkin, asparagus, mushroom and corn. Sam way you can go for fruits as well such as Apple, apricot, banana, strawberry, pomegranate, pineapple, and plum.
Bottom Line
If you are crazy about body building and do not have enough money to plan your diet. Then do not worry try out these best and cheap sources of food which would definitely help you to achieve your goal. It is not always that you have to spend lots of money on body supplements. You can also try these common and high rich nutritional diet.
I hope you enjoyed this blog post about the cheapest healthy foods for bodybuilding to build muscle and burn body fat on a budget.
Interested in more articles about bodybuilding and nutrition?
Read Related Resources:
• Top 10 Foods For Building Muscle
• How To Eat Healthy On A Food Stamps Budget
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