The “4 Basics Bodybuilding Macronutrient Muscle-Building Meal Plans” On A Budget

Building muscle takes dedication, hard work, and – you guessed it – proper nutrition. But what if your wallet feels lighter than your desired weight? Fear not, budget-conscious bodybuilders!

A great workout and training session are just the beginning when it comes to building muscle and physical strength. Here are some key nutrition and supplementation tips for the other 23 hours of your day because 1 one hour of the day is training (Working out).

If you’re seriously committed to a resistance-training program, you can instead pack on muscle by following a number of key nutrition and supplementation tips. But first, you’ll have to toss out any remnants of how most Americans eat.

To gain the right kind of mass, we enlisted the 4 most important nutrients that can help you build muscle faster.

Sure, “eating clean and healthful foods is more difficult than eating whatever you want to, but we’re pretty sure you don’t want to look like that other 33 percent (Obese People)”.

There are several go-to bodybuilding macronutrient-rich foods that should be incorporated into any muscle-building meal plan. These foods are high in either protein, good fats, or carbs and can be easily used in meal recipes or snacks on the go.

The Power of Macronutrients

Before we delve into meal plans, let’s understand the building blocks: macronutrients (macros). These are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in muscle building:

Protein: The cornerstone of muscle growth and repair. Aim for 0.8-1 gram of protein per pound of bodyweight daily.
Carbohydrates: Provide energy for intense workouts and replenish glycogen stores in muscles.
Fats: Support hormone production, satiety, and nutrient absorption.

This article dives into the “4 Basics Bodybuilding Macronutrient Muscle-Building Meal Plans,” a strategy that utilizes readily available, affordable ingredients to fuel your gains.

1. Oatmeal

High in slow-burning carbohydrates and easily purchased in bulk, Oatmeal is a staple in any muscle-building meal plan. Although primarily thought of for breakfast, oatmeal is an excellent food to be incorporated into protein shakes for increased caloric intake, low sugar high protein oatmeal cookies, and homemade snack bars.

Estimated price: Quaker Oats, 42Oz oatmeal is priced between $5 – $6 US dollars at stores like Walmart or Target.

2. Peanut Butter

Calorically dense and easy to use, Peanut Butter is a fundamental building block for most bodybuilding diets. When creating a muscle-building meal plan on a budget or even for convenience, peanut butter is one of the foods with the most value. Peanut Butter is extremely high in essential fatty acids and proteins. 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 directly from the tub for a quick snack. In addition to being dense in good macronutrients, peanut butter is extremely satiating allowing the body to feel less hungry over the course of the day.

Estimated price: Peanut butter brands such as Jif and Peter Pan, and 40Oz tubs are priced between $5 – $6 US dollars at stores like Walmart or Target.

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3. Canned Tuna

Canned tuna is another staple of the diet for the muscle-building community. Not only is the canned meat practical, it is also affordable. Most canned tunas are extremely high in protein. One can may have 30g – 50g of protein (depending on the brand and size of the can). In addition, although the taste of tuna on its own is not the most appealing, the meat is easily manipulated to make tuna salad sandwiches, tuna steak, and quick tuna burgers.

Estimated price: Canned tuna and 12Oz cans are priced between $2 – $4 US dollars at stores like Walmart or Target.

4. Eggs (Both Whole and Egg Whites)

Anyone who has been creating a bodybuilding meal plan understands the importance of protein. Eggs have been used by fitness enthusiasts as a quick protein fix for years. Although most consider the yolk of the egg to be a negative aspect of the whole egg, the simple fact is that the whole egg has essential fats and good cholesterol needed by the body to function properly. It is because of this that many, if not most, fitness and bodybuilding dietitians believe some whole eggs along with egg whites, are recommended. In addition, one of the benefits of eggs is the ability to precook large batches and to take them with you as a quick go-to snack. Eggs are extremely cost-effective and can be cooked Fried, Scrambled, Boiled, and even used to create no-flower protein pancakes.

Estimated price: when building a meal plan on a budget, eggs can and should be purchased in bulk. Packs of whole eggs in Costco range from $6 – 7 dollars for 7.5 dozen eggs.

Building Your Meals

Here’s the beauty of this approach – with these staples, you can create countless delicious and nutritious meals. Here’s a sample daily plan:

Breakfast (High Protein, Moderate Carbs):

Option 1: Scrambled eggs with whole-wheat toast, spinach, and avocado slices.
Option 2: Greek yogurt with berries, granola (homemade for budget control), and a sprinkle of almonds.
Option 3: Baked beans with a whole-wheat English muffin and a side of fruit.

Lunch (Moderate Protein, High Carbs):

Option 1: Chicken breast with brown rice, steamed vegetables, and a drizzle of olive oil.
Option 2: Lentil soup with whole-wheat bread and a side salad.
Option 3: Tuna salad sandwich on whole-wheat bread with lettuce and tomato, and a side of fruit.

Dinner (Moderate Protein, Moderate Carbs, Healthy Fats):

Option 1: Baked salmon with roasted sweet potatoes and green beans.
Option 2: Turkey chili with brown rice and a dollop of Greek yogurt.
Option 3: Chicken stir-fry with brown rice noodles, mixed vegetables, and a drizzle of peanut sauce.

Snacks (Throughout the Day):

Fruits (apple, banana, berries)
Vegetables (carrot sticks, cucumber slices)
Cottage cheese
Hard-boiled eggs
Handful of nuts or seeds

Budget-Friendly Tips

Buy in Bulk: Purchase staples like rice, beans, and oats in bulk for significant cost savings.
Utilize Canned Goods: Canned tuna, salmon, and beans are affordable protein sources with a long shelf life.
Frozen is Your Friend: Frozen fruits and vegetables offer affordability and convenience without sacrificing nutrition.
Cook at Home: Eating out frequently can drain your budget. Preparing meals allows for portion control and cost savings.
Embrace Seasonings: Spices and herbs add flavor without breaking the bank.

Always Remember:

Adjust portion sizes based on your individual calorie needs and fitness goals.
Track your macros using free apps to ensure you’re hitting your targets.
Don’t be afraid to get creative! Experiment with different combinations of the staples to keep your meals exciting.

Beyond the Basics

The 4-Basics approach provides a solid foundation. As your budget allows, consider incorporating additional muscle-building ingredients:

Protein Powders: A convenient way to boost protein intake, especially after workouts. Look for budget-friendly options like whey protein.
Eggs: Whole eggs are an excellent source of complete protein and healthy fats.
Greek Yogurt: High in protein and calcium, perfect for post-workout recovery or a filling snack.

Building muscle doesn’t require a gourmet budget. With the 4-Basics approach, a little planning, and some creativity, you can fuel your bodybuilding journey without breaking the bank.

Wrapping up

Beginning a bodybuilding or fitness routine is challenging enough. The sacrifice of food cravings and cheap quick meals makes staying to a meal plan difficult. In addition, the budgetary constraints in having to purchase and eat high-quality foods make staying on a course that much more difficult. However, the previously mentioned foods allow muscle building on a budget much easier and far more cost-effective. Each food listed can be prepared in multiple ways and delivers the essential macronutrients needed for any fitness and bodybuilding meal plan.

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