Now a days, most of the person specially the youngsters are very interested in going to gym and building muscles. But many persons specially those who are students or not earning money yet, can’t afford expensive diet for building body. But dont worry i will give you the cheapest diet plan for muscle building. So read the article to the end, I will cover all the meals from breakfast to dinner.
1. Prework out drink
You have to take this drink 20 minutes before going to workout Preworkout drink will not give you energy, but I will help you to focus on your exercise and will increase your concentration. In prework out drink you will take one cup of coffie without milk. For measurement you can use one packet of coffie, which will cost you Rs per packet.
2. Post workout drink
For post workout drink you have to take high protien and carbs. This is the best time to have high protien because you body absorb protien fast after workout. In post workout drink you need to have 250ml milk which will give you 8 grams of protien. 80 grams oats which will give you 10 grams of protien and 1tbsp of peanut butter which will give you 9-10 grams of protien. And 2 bananas which is the best source of carb.
In breakfast you can take 2 slices of brown bread with peanut butter or you can take 2-3 chapatis with the vegetable that your mom have made for you. 3 chappatis will give you 10 grams of protien for more protien you can add curd to your breakfast. 1 cup curd will give you 10 grams of protien.
4. Diet before lunch
In this diet you can add vegetables, or fruit salad. But if for more protien you can add sprouts salad. In sprout salad you can add lentils like mung bean(moong dal) and black chickpea( black Chana). 100 grms of mung bean will give you 23 grms of protien and is very cheap in price.
In lunch you can have rice with any vegetable or lentils that your mom have made. I will suggest you to have brown rice in lunch, but if you are consuming white rice no worry.
In evening you can have chillas which can be made from besan(gram flour) along with 100 grams of paneer. 100 grams of gram flour gives you 22 grms of protien, and 100 grams of paneer will give you 18 grams of protien. If you don’t know how to make chilla you can watch it from youtube.
7. Before lunch
Before lunch you will 6-7 boiled eggs. I will suggest you to take egg whites so that your stomach will not feel heavy. You can eat 2-3 whole eggs. Whole eggs will give you 6 grms of protien and egg whites will give you 5 grams of protien.
In lunch you can eat whatever your mom have made for you. If you want you can add panner in your diet for more protien. In night you can have 2-3 chappatis along with vegetable.
9. After lunch
Before going to sleep you can have handful of peanuts or you can roast soyabean. You can take 50 grams of soyabean on daily basis and this will not effect your body. 50 grams of soyabean will give you 25 grams of protien.
So you can follow this diet. You will surely get results in one month if you follow this diet. As you can see the I have not used any supplements and protien in this diet will be around 140-150grams.
If you want to add more thing to your diet with less cost you can view this article. Here is the list of 5 cheap protien rich food
So hope you like my article if you have any questions regarding it please comment down below