Building muscle doesn't require expensive supplements or premium cuts of meat. Some of the best bulking foods are among the cheapest in the supermarket.
The budget all-stars
- Oats: cheap, calorie-dense and versatile.
- Eggs: one of the cheapest sources of high-quality protein.
- Milk: protein, carbs and calories in one glass.
- Rice and pasta: bought in large bags, extremely low cost per portion.
- Tinned fish: tuna, sardines and mackerel.
- Lentils, chickpeas and beans: protein and fibre for pennies.
- Peanut butter: energy-dense and inexpensive.
- Frozen chicken thighs and frozen vegetables: cheaper than fresh with little nutritional difference.
- Bananas: cheap, portable carbs.
Money-saving habits
- Buy supermarket own-brand staples.
- Cook in batches and freeze portions.
- Use mince bulked out with lentils.
- Buy whole chickens and use leftovers.
- Choose seasonal fruit and veg, or frozen.
A cheap 3,000 kcal day
- Breakfast: 100g oats with 400ml milk and a banana.
- Lunch: tuna pasta bake with sweetcorn.
- Snack: two slices of toast with peanut butter.
- Dinner: chicken thigh, lentil and rice curry.
- Evening: scrambled eggs on toast.