First things first…
If you want to build muscle, you need to lift weights AND eat enough calories to gain weight.
But not all foods are made equal! With the wrong diet, it can be very easy to gain excess body fat along the way.
Below you’ll 10 cheap foods that are easy to prepare and great for gaining muscle. Plus, I’ve included some quick meal ideas for each food.
#1: EGGS
You’ve heard it before: eggs are the perfect protein. Not only do they contain all the essential amino acids required for muscle growth, but the fat and cholesterol found in eggs are a key part of a testosterone-boosting diet.
They are also extremely cheap and versatile – you can include them as part of your breakfast, lunch, or dinner. All of this makes them a staple of any muscle building diet.
Note: Don’t worry about the “bad cholesterol” myth – the cholesterol found in eggs has actually been shown to decrease the amount of LDL (bad cholesterol) in your body.
3 QUICK MEAL IDEAS:
- Bacon, eggs, and a bagel
- Omelette (with veggies and meats)
- Hard boiled eggs (convenient to take on-the-go)
#2: GROUND BEEF
We all know that meat is an amazing source of protein and calories — and this makes it ideal for packing on mass.
Plus, it’s full of iron. And iron deficiency has become quite common. If you experience this deficiency, your strength levels will drop (along with other bad symptoms), and this will ultimately prevent you from building muscle and making progress in the gym.
If you have trouble gaining weight, I recommend getting the “80/20” variety because it packs more calories than a leaner cut like “90/10”.
3 QUICK MEAL IDEAS:
- Ground beef scrambled with eggs and veggies
- Ground beef mixed with instant brown rice and veggies
- Ground beef hamburgers patties on buns
#3: ORGANIC MILK
Organic milk is a combination of pretty much everything you need to gain weight…
It contains a good source of both whey and casein protein (fast and slow release). Plus, if you stick with whole milk – and get the organic kind – it also contains more calories and more omega-3.
Why do you want omega-3? It boosts cognitive function, lowers blood pressure, and even increases rates of muscle growth. For this reason, I also recommend taking a solid fish oil supplement daily.
3 QUICK MEAL IDEAS:
- Mixed with protein powder in a shake
- Stirred in with oats, protein powder, and peanut butter
- Chocolate milk (just add chocolate syrup)
#4: AVOCADO
If avocado is not part of your diet, you’re missing out bro. Not only is it stacked with healthy monounsaturated fatty acids, it’s also fucking delicious!
An average avocado contains about 200 calories. Adding just one to your breakfast, lunch, or dinner is an easy way to pack in some extra calories… and make your meal taste WAY better.
I personally prefer to mash it up with a fork and turn it into guacamole. This way, it’s easier to spread on a sandwich or mix in with some rice.
3 QUICK MEAL IDEAS:
- Mashed up on a piece of toast with an egg
- Mashed up and mixed in a bowl of rice with ground beef
- Mashed up and spread on top of a sandwich or hamburger
#5: QUICK OATS
Oats should be a go-to food for everyone who’s trying to gain weight.
First of all, carbs need to be a large part of your diet if you want to optimize testosterone levels and supply your body with the energy it needs to get stronger and pack on mass.
Second, oats are a “slow carb” which means you can eat a massive bowl of them and not have your insulin levels spike all over the place. When bulking up, your best bet is to eat your oats as part of your breakfast. This will maintain healthy blood sugar levels, control your appetite, and therefore help protect against extra fat gain.
3 QUICK MEAL IDEAS:
- Blended with whole milk and protein powder
- Oatmeal with whole milk and protein powder
- Chocolate oatmeal breakfast cake
#6: INSTANT RICE
Rice is another slow-carb that’s easy to eat in large quantities, making it great for bulking up.
It will provide your body with the energy you need to get stronger and build mass. I recommend the instant variety, because you can just throw it in the microwave and it will be ready in 60 seconds.
Also, contrary to popular belief, brown rice is not necessarily superior to white rice. Sure, it has more fiber, but it also contains grains that can lead to an upset stomach if you eat a large quantity. Try both and decide which type you prefer.
3 QUICK MEAL IDEAS:
- Rice with ground beef and veggies
- Rice with stir fried chicken and veggies
- Rice mixed with beans
#7: PROTEIN POWDER
There’s nothing magical about protein powder, but you’re going to be fighting an uphill battle if you try and gain mass without it.
This is because studies show that you need around 0.8 grams of protein per pound of bodyweight if you want to maximize muscle growth… And it can be challenging to consume this much protein with only whole foods. For this reason, I suggest taking one scoop of protein per day. You can have it at any time (it does NOT have to be post-workout) .
I recommend finding a basic whey powder that tastes good, because it’s cheaper than other types of powders (and they’re all just protein at the end of the day).
3 QUICK MEAL IDEAS:
- Protein shake with milk
- Stirred in with oats, milk, and peanut butter
- Gainer shake (blended with milk, oats, peanut butter, and banana)
#8: PEANUT BUTTER
Anyone who’s tried gaining mass without eating peanut butter is insane!
It has a huge amount of protein and healthy fats that are perfect for gaining lean muscle. Plus, it’s dirt cheap and can added to nearly any meal for an instant boost in calories.
If you struggle to gain weight, make sure this is always in your pantry, because it’s often going to be the easiest way to make up for those last 200-300 calories of the day.
3 QUICK MEAL IDEAS:
- Peanut butter and jelly sandwich
- Gainer shake (blended with milk, protein powder, oats, and fruit)
- Straight by the spoon
#9: QUINOA
Here’s another great slow carb that’s super cheap, quick to prepare, and easy to eat large quantities of.
A lot of people prefer the taste and texture of quinoa (compared to rice). Not only that, but it’s also contains a lot more protein than rice.
This makes it a great substitute for rice. I recommend alternating between the two, so your diet doesn’t get boring and repetitive.
3 QUICK MEAL IDEAS:
- Quinoa with ground beef and veggies
- Quinoa with stir fried chicken and veggies
- Quinoa mixed with beans
#10: GREEK YOGURT
Greek yogurt is amazing for packing on muscle because it relatively cheap and it contains a shitload of protein!
It’s also very versatile and can be added to lots of different meals.
If you’re trying to gain size, then I recommend getting the fattier “whole milk” version because it contains more calories (and tastes better, too).
3 QUICK MEAL IDEAS:
- Served with honey and nuts on top
- Blended in with your gainer shake
- Straight out of the cup
Note: Shout out to my man Kale Panoho for helping me create this list! Check out his website here.
You know, I was actually looking for this kind of topic just now.
The fact that this article is just posted and I received notification of it couldn’t make me more genuinely more happier right now.
Thank you for this article David. Now I have an arsenal for a protein increase in my diet.
– Azam
Nice, perfect timing!
Do more research. You are giving advice to drink cow milk and whey protein. There is a reason cancer is so prevalent in our society, our diet! Cow milk is loaded with hormones and pus and other compounds meant to turn a baby calf into a giant cow. When we as infants stop needed breast milk, there is no need for milk anymore ESPECIALLY from another species. Whey and Casien being byproducts of milk have been proven to turn cancer on. It is a giant hoax and I would never recommend either. Plant based milks and Plant based proteins are by far Superior in terms of health and longevity, unless only gains is the main goal.
Hey Josh. Do you mind posting a link to a peer-reviewed study that proves your claims?
I’ve seen people make this argument before, but I’ve never seen any actual research that backs it up.
Anyway, I personally drink coconut milk and use whey protein isolate since I’m lactose intolerant, but I see no reason for people without dairy allergies to avoid these foods.
I wonder if Josh is planning to cite The China Study? Oh, where a vegan advocate/scientist game mice cancer first, then made them eat a protein that they were never designed to eat (casein) and tried to pass that off as science.
That was the WORST possible science. Going into is as Colin T Campbell did, with a predefined expectation and then tried to prove himself right.
If Josh has something else, I’d love to hear it too 🙂
Steve
Hey Steve, I had not heard of that “study” but that’s quite startlingly if that got published in a scientific journal.
In the words of Joe Rogan… If you get cancer from milk, you’re a f***ing pussy. I agree that factory farmed, industrialized milk from unhealthy animals that has to be pastuerized because of the unsanitary conditions is disgusting. Raw milk from pasture raised grass fed healthy animals handled by responsible farmers that aren’t just trying to make a quick buck is a completely different story and an amazing health food.
The China Study (2016) is the largest ever study of nutrition and its author is one of the most respected researchers in the discipline. Of course you cannot merely transfer the results of studies on mice to studies on humans. This isn’t what is argued, but it should at least serve as sufficient cause for concern. With something as serious as your life and the well-being of your readers, surely it is best to stay on the side of caution until further studies clarify the true importance for humans.
Other than the fear of cancer, I think it’s important not to regularly overeat on certain foods, which can develop an intolerance (common with eggs).
Dope article brother!
Thanks bro!
Awesome article David. Though one of my favorites not on your list is white fish, Tilapia to be exact. You can get a 4lb bag of it from Walmart for $10. One serving is 20g of protein.
It can be spiced to taste great in plenty of meals too. I like to serve one or two sauteed filets over broccoli then drizzled with sriracha. Shit is bomb.
Hey Jake, thanks for the addition. That sounds like an awesome option to pack protein into your dinner for cheap.
I get a lot of my protein from mixed nuts. It’s got 6 grams of protein for every 2 ounce serving. I like my roasted and salted. They make a delicious, convenient snack!
Fantastic Article David! I agree you have to be crazy to not use peanut butter whilst trying to pack on the mass. The one thing that stood out to me is that a lot of these key mass/muscle building foods are the exact ingredients needed to grow a beast of a beard.
You’re getting two for one, a boss beard, whilst turning into a beast!
Thanks man! I still can’t grow a full beard for my life though haha
Some Great advice in this post and some solid food suggestions for inclusion in a day to day muscle building diet. I have discussed a number of these foods on my own website so can fully understand where you’re coming from on these key points.
An amazing article as well as great guidance about muscle mass growth. I think to build muscles we need a mixture of healthy consuming, supplements, along with a training routine designed specifically for build muscle bulk. Thanks for the valuable post.
Interesting blog
interesting blogs!
but bro for like how many days will it take for a skinny person too have a broad chest after observing the above listed routines?
This is great advice I am turnin 16 in June and I way 159 pounds I know that sounds like it’s not a lot but most of that is fat. I have tried different diets and supplements and none work as well. I recently joined lifting in my school and these foods will hep me get enough protein and carbs thanks David!
Sounds good keep it up. The post is very helpful.
Dope article out of many!! Keep I.T up brother!
Awesome
There is a reason cancer is so prevalent in our society, our diet! Cow milk is loaded with hormones and pus and other compounds meant to turn a baby calf into a giant cow. When we as infants stop needed breast milk, there is no need for milk anymore ESPECIALLY from another species. Whey and Casein being byproducts of milk have been proven to turn cancer on.
loving the info david!
Rice, oats, peanut butter for me… Has anyone tried maca powder? It’s supposed to be a natural stimulant, rich in protein. I’ve read that many vegan bodybuilders use it.
You can argue both sides of this article, but if David is practicing what he preaches (as I see looking big in his photo), it works for me.