Protein is the key, so we brought you this High-Protein Meal Planner -- taken from the New Body Plan Plus, that, combined with this Gym Workout Plan to Build Muscle, will help you build more muscle. This Gym Workout Plan to Build Muscle. Let me show you exactly how to create an effective, healthy muscle-building diet plan on a budget. Make sure you adjust the calories and macros in this muscle-building meal plan to your needs.
Remember, you can add sauces and seasonings to meals to make them more palatable, but you will have to account for these calories as well. Pair a variety of inexpensive sources of protein with a few lower-calorie condiments of your choosing, and you are good to go. If it is hard for you to get the daily dose of protein from whey isolate or another protein powder, then look into getting protein and other key nutrients from whole foods.
Adding protein shakes to the menu plans in between meals is helpful when following a protein-building diet plan, particularly if the shakes are consumed before and after exercise. During an effective muscle-building diet plan, you will consume additional calories from protein, carbohydrates, and dietary fat. Adding nuts, seeds, oils, avocados, and even cheeses to meals and snacks is an excellent way to increase total caloric consumption while on a muscle-building diet plan.
Building muscle requires consuming lots of protein, and nutritional supplements such as protein powders are the fastest way to hit those requirements. If you are more of a Southern Fried Chicken & Oven Chips type, you may have to take time out of your day to come up with a simple meal plan that gets you the calories and nutrients you need.
The first thing we have to do to create a budget-friendly healthy meal plan is to choose the right sources of food. We want to pick sources of nutritious protein, fat, and carbohydrates that serve dual purposes. For your convenience, I created a substitution list for each of the primary protein, carb, and fat sources in each meal. You are not going to be bored with eating the same things all the time, and you can add some variety to your budget meal prep plans by swapping some protein, carbs, or fat sources within the meals with the equivalent amount of another budget-friendly food source.
The meals above are just a few of the best calories-rich foods to pack in bulk. If you are looking to cut down to 160 pounds, consume 160 grams of protein a day. If you want to build muscle, I would recommend 3-5 meals a day. This week's eating plan contains enough protein to keep your efforts in the gym going, but it also contains just the right balance of nutrients that will keep you lean.
Add sesame seeds to this protein-packed weight-gain meal, along with 1 cup cooked brown rice or quinoa, for the ultimate muscle-building weight-gain meal that contains around 500 calories.
Quick Tip, Cook one extra serving of chicken for lunch the following day. Snack on 30g whey protein powder mixed with 150g of low-fat Greek yogurt and 1 handful of frozen grapes.