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Fuel Your Fitness The Gym Diet Guide with cheap food for weight gain

Fuel Your Fitness: The Gym Diet With Cheap Food for Weight Gain

Hitting the gym is awesome, but it’s only half the battle to build muscle and see results. The other half? Your diet. Fear not, gym rats and fitness newbies alike! This guide will break down the best way to nourish your body with cheap food for weight gain for maximum result, even on a tight budget. No fancy shakes or exotic superfoods required!

Table of Contents

Conquering Calories on a Budget Cheap High-Calorie Meals for Gym Gains

Macronutrient Mayhem: The Big Three Players

Think of your diet as a three-legged stool: protein, carbs, and fats are the legs, keeping everything stable. Let’s break them down:

  • Protein: The muscle builder! Chicken, fish, beans, lentils, even eggs – pack these in for repair and growth.
  • Carbs: Energy central! Brown rice, whole-wheat pasta, oats, and fruits are your fuel for those killer workouts.
  • Fats: Don’t fear the fat! Avocados, nuts, olive oil, and fatty fish keep you feeling full and provide essential nutrients.

Micronutrient Magic: Vitamins and Minerals, the Unsung Heroes

While protein, carbs, and fats are the headliners, don’t forget the supporting cast – vitamins and minerals! Fruits, vegetables, and whole grains are packed with these superheroes, keeping your body running smoothly.

Hydration Hero: Water, Your Best Friend

Think of water as the oil in your workout engine. Drink plenty throughout the day – before, during, and after exercise – to keep your performance and recovery on point.

Tailoring Your Fuel: One Size Doesn’t Fit All

Everyone’s different, so your diet should be too. Are you aiming to bulk up or lean out? What kind of training are you doing? Consider your goals and adjust your macronutrient ratios accordingly.

Conquering Calories on a Budget: Cheap High-Calorie Meals for Gym Gains

Building muscle is a beautiful journey, but let’s be honest, it can sometimes feel like your wallet is taking a hit as fast as your gym shoes hit the pavement. Fear not, budget-conscious gym rats! We’re here to prove that fueling your fitness goals doesn’t have to require breaking the bank. Get ready to unleash your inner culinary champion with these cheap high-calorie meals that will satisfy your taste buds and your gains:

Breakfast Champs:

  • Oatmeal Extravaganza: This breakfast powerhouse is incredibly versatile and affordable. Load it up with nuts, seeds, banana slices, or even a scoop of protein powder for a calorie-dense and nourishing morning fuel.
  • Eggspert Omelette: Eggs are a protein and choline powerhouse, and they’re incredibly budget-friendly! Whip up an omelette stuffed with veggies, cheese, or even leftover pulled pork for a high-protein breakfast that will keep you going all morning.
  • Peanut Butter Paradise: Spread some love (and calories) on whole-wheat toast with peanut butter. Add sliced bananas, berries, or even a drizzle of honey for extra flavor and energy.

Lunchtime Legends:

  • Lentil Bolognese Bonanza: This plant-based wonder is a budget-friendly protein and fiber fiesta. Serve it over brown rice or whole-wheat pasta for a satisfying and calorie-dense lunch that will fuel your afternoon workouts.
  • Tuna Salad Triumph: Canned tuna is a protein powerhouse for pennies! Mix it with Greek yogurt, celery, red onion, and spices for a delicious and light salad that packs a calorie punch.
  • Chicken & Veggie Stir-Fry Symphony: Throw your favorite veggies and protein into a stir-fry with brown rice for a quick, delicious, and calorie-dense meal. Bonus points for using leftover chicken!

Dinner Dominators:

  • Salmon Supreme: This omega-3-rich fish is a muscle-building champion. Bake, grill, or pan-fry it and serve it with roasted vegetables and quinoa for a complete and calorie-dense meal.
  • Sweet Potato Power Bowl: Roasted sweet potatoes are a delicious and nutritious base for a customizable bowl. Top them with black beans, grilled chicken, salsa, avocado, and a drizzle of olive oil for a flavor explosion that packs a calorie punch.
  • Chicken & Veggie Chili Fiesta: This hearty chili is perfect for a cold night and it’s surprisingly budget-friendly. Throw in chicken, beans, lentils, vegetables, and your favorite spices for a calorie-dense and flavor-packed meal.

Dessert Delights:

  • Greek Yogurt & Fruit Parfait: Greek yogurt is a protein powerhouse, and paired with your favorite fruits and granola, it makes a delicious and nutritious dessert that won’t break the calorie bank.
  • Dark Chocolate Bliss: Dark chocolate is packed with antioxidants and it’s a good source of healthy fats. Choose a type with at least 70% cocoa for a satisfying and calorie-controlled treat.


  • Timing is key: Eat regularly throughout the day to keep your metabolism going and support muscle growth.
  • Hydration is crucial: Drink plenty of water throughout the day to stay energized and aid in recovery.
  • Listen to your body: Adjust your calorie intake based on your individual needs and workout intensity.

With these cheap high-calorie meal ideas and a little creativity, you can fuel your fitness journey without breaking the bank. So, go forth, conquer your workouts, and remember, delicious and nutritious meals don’t have to cost a fortune!

Pre-Workout Prep The Essential Guide to Gearing Up for Gains

Pre-Workout Prep: The Essential Guide to Gearing Up for Gains

Pumping iron is only half the equation when it comes to sculpting your dream physique. The other half? Preparing your body to crush those reps and optimize recovery. That’s where pre-workout magic comes in! But fear not, gym warriors, there’s no need to splurge on fancy concoctions with names you can’t pronounce. We’re about to unleash the secrets of DIY pre-workout fuel that’ll fire up your muscles and leave your wallet feeling oh-so-satisfied.

Carb Champions: Pre-workout is all about giving your body readily available energy for those intense sets. These budget-friendly carb kings will have you pushing weights like a superhero:

  • Bananas & Dates: This naturally sweet duo provides a quick burst of energy and electrolytes. Bonus points for spreading some peanut butter on your dates for some protein and healthy fats.
  • Oatmeal Blitz: Whip up a quick bowl of oats with fruit and a drizzle of honey for sustained energy without the heavy feeling.
  • Brown Rice & Beans: Fueling for a longer workout? This combo delivers slow-burning energy and plenty of protein to keep you going strong.

Focus Boosters: Want to stay sharp and mentally tuned in during your workout? These budget-friendly ingredients will keep your brain in the game:

  • Coffee or Tea: These classic picks deliver a natural caffeine kick for improved focus and alertness.
  • Green Tea: Packed with antioxidants and L-theanine, green tea offers sustained energy and focus without the jitters.
  • Dark Chocolate: A small square of dark chocolate (70% cacao or higher) provides a moderate dose of caffeine and mood-boosting flavonoids.

Hydration Heroes: Don’t forget the H2O! Proper hydration is crucial for peak performance and recovery. Fill up your trusty water bottle and sip throughout your pre-workout prep and beyond.

DIY Pre-Workout Drink: Feeling fancy? Blend your favorite pre-workout ingredients into a power-packed potion!

  • Banana-Berry Blast: Blend a banana, berries, spinach (optional), and a splash of milk for a delicious and nutritious energy boost.
  • Coffee Kickstart: Mix cold brew coffee with protein powder, banana, and almond milk for a creamy, concentrated energy and muscle support shot.
  • Green Tea Fusion: Steep green tea, add a squeeze of lemon, a pinch of ginger, and a scoop of honey for a refreshing and invigorating pre-workout drink.

Remember: Listen to your body! Experiment with different pre-workout options and find what works best for you. Start with smaller portions and gradually adjust based on your workout intensity and tolerance.

With these DIY pre-workout tips and tricks, you’ll be firing on all cylinders before you even hit the gym floor. Go forth, conquer those iron beasts, and remember, budget-friendly fueling doesn’t mean sacrificing results!

Cheap Food for Weight Gain: Filling Up Without Fearing the F-Word (Finance, not Fat!)

Building muscle takes calories, and let’s be honest, those fancy superfoods can leave your wallet looking as deflated as your pre-workout biceps. But fear not, budget warriors! You can fuel your gains without burning a hole in your pocket. Here’s how:

Protein Powerhouses: These muscle-building champs don’t have to come with a hefty price tag. Check out:

  • Beans & Lentils: These plant-based superstars are bursting with protein and fibre, and a bag costs pennies compared to fancy cuts of meat. Whip up a hearty chili or lentil soup – your wallet and your muscles will thank you.
  • Chicken & Eggs: Chicken breast and thighs are often on sale, and a dozen eggs can cost less than your morning latte. Scramble, bake, or grill – cheap protein perfection!
  • Canned Tuna & Salmon: Packed with protein and omega-3s, these shelf-stable wonders are budget-friendly and versatile. Make tuna salad sandwiches, toss salmon into pasta, or whip up a quick salad – the possibilities are endless!

Carb Champions: Fuel your workouts without splurging on quinoa. These calorie-dense heroes will keep you going:

  • Brown Rice & Whole-Wheat Pasta: Stock up on these pantry staples when they’re on sale. Pair them with protein sources for filling meals or use them to create bulk bowls packed with veggies and healthy fats.
  • Oats: This breakfast and snack superstar is affordable and incredibly versatile. Make overnight oats, bake protein bars, or add a scoop of peanut butter for a power-packed energy boost.
  • Potatoes & Sweet Potatoes: These starchy staples are a goldmine of carbs and nutrients. Roast them, mash them, or throw them into a stir-fry – they’re delicious and budget-friendly.

Don’t Forget the Fats: Healthy fats not only keep you feeling full but also provide essential nutrients. Get your fix with:

  • Peanut Butter: This affordable spread is a protein and fat powerhouse. Spread it on toast, add it to smoothies, or stir it into oatmeal for a delicious and nutritious boost.
  • Avocados: When in season, these creamy wonders are on sale and add healthy fats, fibre, and potassium to your diet. Guac on toast, anyone?
  • Olive Oil: Drizzle it over salads, veggies, or your favourite pasta dish for a dose of healthy fats and flavour.

Cheap High-Calorie Meals: Now let’s put it all together! Here are some budget-friendly meal ideas to pack on the calories:

  • Lentil Bolognese with Whole-Wheat Pasta: This plant-based power pasta dish is packed with protein, carbs, and fibre. Bonus points for using leftover lentils!
  • Chicken & Veggie Stir-Fry: Throw your favourite veggies and protein into a stir-fry with brown rice for a quick, delicious, and calorie-dense meal.
  • Oatmeal Protein Pancakes: Top these fluffy pancakes with fruit and nuts for a breakfast packed with protein and carbs. Use protein powder or Greek yogurt for a boost!

Post-Workout Drink: Refuel and repair with this DIY recovery potion:

  • Chocolate Milk: Yes, the childhood classic! It’s packed with protein, carbs, and electrolytes, perfect for replenishing glycogen stores and aiding muscle recovery.
  • Banana Smoothie: Blend a banana with Greek yogurt, milk, and some spinach for a delicious and nutritious post-workout drink. Add a scoop of protein powder for an extra boost.

Best Muscle Recovery Supplements: If you’re looking for an extra edge, consider these affordable options:

  • Creatine: This naturally occurring compound can improve muscle strength and growth. Look for it in powder form and mix it with your post-workout drink.
  • Whey Protein Powder: A convenient and affordable way to get your daily protein intake. Choose a reputable brand and mix it with milk or water for a quick and easy protein shake.

Post-Workout Refuel

Post-Workout Refuel: Your DIY Recovery Kit and Beyond

Hitting the gym is one thing, but recovering like a champ? That’s a whole other feat. That’s where your post-workout fuel comes in – the magical elixir that helps your muscles rebuild, refuel, and scream, “Bring on the next session!” But hold on, gym warriors, don’t get sucked into the fancy supplement vortex just yet. We’re all about smart fueling, and that means DIY recovery goodness (with a peek at some budget-friendly supplements if you’re into that).

The DIY Post-Workout Drink Duo:

  1. Chocolate Milk Magic: Remember those days chasing the milk truck for a post-game reward? It turns out that that childhood staple might be onto something! Chocolate milk packs a perfect post-workout punch with its carbs for glycogen replenishment, protein for muscle repair, and electrolytes to keep everything balanced. Plus, it’s delicious and affordable – win-win!
  2. Banana Bonanza Smoothie: This powerhouse fruit is nature’s muscle recovery treat. Blend it with some Greek yogurt for protein, a splash of milk for carbs, and maybe a handful of spinach for some sneaky greens. You can even toss in a scoop of protein powder for an extra boost. It’s creamy, and delicious, and fuels your comeback stronger than ever.

Beyond the Basic Blends:

Looking for some variety? These DIY options have your back:

  • Fruit & Veggie Fusion: Add berries, mango, or even pumpkin to your smoothie for extra vitamins and a flavor twist.
  • Green Machine: Spinach, kale, and even cucumber can be surprisingly delicious in a smoothie. Just keep it light on the leafy greens to avoid bitterness.
  • Nutty Boost: Throw in some almonds, walnuts, or even peanut butter for an extra punch of protein and healthy fats.

Best Muscle Recovery Supplements (on a Budget!):

If you’re looking for an extra edge, some supplements can be affordable allies in your muscle-building journey. Here are two budget-friendly options:

  1. Creatine Power-Up: This naturally occurring compound helps your muscles store energy and recover faster. It’s usually affordable in powder form, and you can mix it into your post-workout drink or water.
  2. Whey Protein Warrior: Need a convenient protein boost? Whey protein powder is your go-to. Choose a trusted brand and whip up a quick shake with milk or water. Just remember, whole foods should always be your primary protein source, with supplements filling in any gaps.

Boost Your Gains: Best Muscle Recovery Supplements on a Budget

Hitting the gym is one thing, but truly thriving requires recovery that’s as epic as your workouts. While fancy supplements might make their way into glossy fitness magazines, fear not, budget-conscious gym warriors! We’re here to decode the world of recovery aids and reveal the best budget-friendly options to keep your muscles happy and growing.

Protein Powders: Convenience meets muscle repair with this affordable classic. Whey protein is readily absorbed, making it perfect for post-workout shakes. Soy or pea protein offer plant-based alternatives. Look for bulk options or store brands for extra savings. Remember, whole meals should be your primary protein source, with powders filling in any gaps.

Creatine: This naturally occurring compound helps your muscles store energy and recover faster. It’s usually affordable in powder form, and you can mix it into your post-workout drink or water. Remember, consult your doctor before adding new supplements, especially if you have any underlying health conditions.

Branched-chain amino Acids (BCAAs): These building blocks of muscle can help reduce muscle breakdown and soreness. While research is ongoing, some studies suggest they might boost recovery, especially after endurance training. Look for powder or capsule options that fit your budget, but remember, whole protein sources also contain BCAAs, so prioritize real food first.

Fish Oil: Packed with omega-3 fatty acids, fish oil acts like a mini firefighter for your muscles, reducing inflammation and aiding recovery. Opt for affordable brands or consider alternatives like fatty fish like salmon or sardines.

Beyond the Bottle: Supplements are just one piece of the puzzle. Here are some budget-friendly recovery boosters:

  • Sleep: This natural muscle-builder is free and essential! Aim for 7-8 hours of quality sleep each night.
  • Stretching and Foam Rolling: These practices help loosen tight muscles and improve blood flow, supporting recovery.
  • Active Recovery: Light activity like yoga or walking promotes circulation and aids in muscle repair.

Consult a Pro: Talk to a registered dietitian or qualified healthcare professional when in doubt. They can tailor a recovery plan based on your individual needs and budget.


Q: What cheap foods help you gain weight?
A: Rice & beans, potatoes, pasta, oats, eggs, peanut butter, chicken thighs, tofu/tempeh, dried fruit, nuts & seeds. Focus on calorie-rich, nutrient-dense options!
Q: How can I gain weight on a budget?
A: Prioritize high-carb staples (rice, pasta, potatoes), add protein powerhouses (eggs, peanut butter, beans), & calorie-rich snacks (nuts, seeds, avocados). Cook in bulk, utilize plant-based proteins, & consider budget-friendly protein powders.
Q: How fast can I gain weight?
A: Aim for gradual, healthy weight gain (1-2 lbs/week). Rush tactics often lead to unhealthy choices & unsustainable results. Focus on consistent habits & building muscle through exercise.
Q: Best food for weight gain?
A: There’s no “magic” food. Choose a balanced diet with nutrient-dense options from all food groups. Prioritize high-calorie whole foods over processed options.
Q: How can a skinny person gain weight?
A: Follow tips for budget-friendly weight gain & pair it with strength training to build muscle. Eat regularly, track calories, & prioritize sleep for optimal recovery.
Q: How can a skinny girl bulk up fast?
A: Focus on healthy weight gain principles, not speed. Combine calorie-rich foods with weight training. Remember, muscle building takes time & consistency.
Q: Is rice good for a bulk?
A: Yes! Rice is a budget-friendly staple high in carbs & calories. Pair it with protein & healthy fats for a balanced meal.

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