Low Budget Diet Plan for Muscle Gain:

Among the widespread myths and facts of bodybuilding nutrition, can a low budget diet plan for muscle gain really work? The answer is yes- because bodybuilding nutrition does not necessarily have to be expensive or exotic. There might be hundreds of items sitting in your Indian kitchen that can serve a purpose in your transformation journey. Find out all about such items so that you do not miss out on any easily accessible nourishment foods.

Bodybuilding nutrition-a dietician’s fundamentals

Bodybuilding nutrition lays the basics for a low budget diet plan for muscle gain, and it includes:

– Protein:

• As a gym rat or even a rookie, you must know it is vital for your muscle growth and repair
• You can aim for 1.6-2.2 grams/kg of your body weight.
• Must eat lean sources like chicken, fish, eggs, and soy foods for healthy mass gain.

– Carbohydrates:

• The energy you need for your workouts and recovery should be from complex carbs like brown rice, whole grains, and veggies
• The safe intake for a low budget meal plan for muscle gain is 2-3 grams/kg as per your body weight.

– Fats:

• Your hormone production and energy- both play a crucial role in bodybuilding
• For this, you may eat healthy fats like nuts, seeds, and avocados
• As per bodybuilding dietician, 0.5-1 gram/kg body weight is enough.

– Hydration:

Your diet plan for muscle gain should have enough water intake strategies which is vital for your muscles in more than ten ways.

– Micronutrients:

You will also need vitamins and minerals like:

• vitamin D
• calcium
• iron
• Zinc

6 Best foods for the low budget diet plan for muscle gain

Here are 6 affordable Indian foods that you can eat for muscle gain with no load on your pockets:

1. Lentils (Dal):

If you are a vegetarian or a vegan, you can eat dal for protein with some ghee added for good fats. Moreover, it is very affordable and is aka poor man’s meat.

2. Chickpeas (Chana):

Packed with protein and fiber, it is another budget friendly muscle gain food that can help you see quick results.

3. Oats:

Nothing is better than having a bowl of oatmeal as breakfast in your low budget meal plan for muscle gain.

4. Brown Rice:

The Complex carbs in this rice is used for energy during your workout- so if you eat well you perform well and thus you gain well.

5. Eggs:

On the other hand, non vegetarian people have this very affordable protein source- eggs.

6. Paneer:

Easily available in the Indian markets, paneer is a good outlet of protein that also has calcium to offer.

Worst foods to avoid during bodybuilding diet plan:

Here are some foods to limit or avoid if you want an applauding transformation with your workouts:

Foods to avoid in the low budget diet plan for muscle gain	Examples
Processed meats	Hot dogs, sausages, and bacon
Sugary drinks	Soda, sports drinks, and sweet tea
Refined carbs	White bread, sugary snacks, and pastries
Fried foods	Fried chicken, fries, and samosas
High-sodium foods	Processed snacks, instant noodles, and pickles

A sample low budget diet plan for muscle gain:

Here’s a sample Indian diet plan for muscle gain:

Total of the low budget diet plan for muscle gain:

~2500 calories,

150g protein 

●      Early Morning:

    – 1 glass water with lemon juice or ACV

    – 2 bananas (150 calories, 6g protein)

●      Breakfast:

    – 3 whole wheat roti with paneer sabzi (400 calories, 25g protein)

    – 1 glass milk (100 calories, 8g protein)

●      Mid-morning:

    – 1 cup roasted chana (100 calories, 5g protein)

    – 1 apple (50 calories, 0.5g protein)

●      Lunch:

    – 2 cups brown rice with dal and veg sabzi (600 calories, 20g protein)

    – 1 cup curd raita (50 calories, 2g protein)

●      Pre-workout:

    – 1 glass milk with 1 scoop whey protein (200 calories, 20g protein)

●      Post-workout:

    – 1 cup tofu with whole wheat bread toast (300 calories, 24g protein)

●      Dinner:

    – 2 whole wheat roti with lemon or boiled chicken and veg sabzi (400 calories, 35g protein)

    – 1 cup salad (50 calories, 2g protein)

Takeaway:

The low budget diet plan for muscle gain is designed by the bodybuilding nutritionists to make bodybuilding nutrition accessible as it is a basic need. However, the diet plan alone can not bring the change you wish to see and you must have a good routine. The routine must have weight loss strategies that contribute to your fat loss in one way or another.

Furthermore, it is crucial to stay consistent and stick to your diet plan if you want to see the results. The low budget diet plan for muscle gain has all easily available foods that you can find in your nearby supermarket. Start this diet plan today and watch your body transform in a month!

FAQ on Low Budget Diet for Muscle Gain: