In today’s budget-conscious society, muscle building is a costly matter. The cost of all bulking food items adds up quite quickly when you are in a grocery store. Eating away your budget in the very beginning of the first two days of the week is pretty common.

This article covers tips on how to hit macros on a low budget. If you think about it for a minute, it’s just the state of mind that you have to change.

Let’s begin!

10 Ways to Bulk Up on a Budget

In this section, we’ll discuss some simple ways you can bulk up without breaking the bank.

  1. Make the right choice for good health

Maintaining good health in a limited budget does not happen on its own — it requires smart lifestyle choices and planning. Instead of shopping for food on the spot, try making a grocery list the day before. If you find your grocery bags are often full of junk food replace them with healthier snacks. Fruits, frozen yogurt, and cheese sticks all make for healthier (and low-cost) solutions.

  1. Prepare and cook meals at home

When you prepare and cook meals at home, you are in complete control of your diet. This level of authority ensures that you yourself are responsible for the nutritional content, requirements, and hygiene of the foods you eat (you can also save a lot of money!).

  1. Refer to healthy cookbooks and authentic websites

Use cooking methods that minimize the use of fats and maximize the use of nutrients. With the right recipe and well chosen key ingredients, you can make shakes and smoothies as a route to steady weight gain. Healthy and cheap — what more could you ask for?With junk fast foods and added sugars will help you gain unhealthy weight. Supplement your normal food with nuts,

Eating fast foods and added sugars will only gain you a tremendous amount of difficult-to-lose, unhealthy weight. Supplement your daily food intake with nuts, seeds, dry fruits, yogurt, oats, honey, and avocado.

  1. Take vitamins and fish oil regularly

A multi-vitamin can help your metabolism significantly and improve the strength and build of your muscle. And don’t forget the fish oil! Taking 5 gms (1 tsp) of liquid fish oil or capsules of fish oil regularly will not only help improve your mood but it’ll also keep you motivated. Fish oil is full of Omega -3 goodness!

  1. Cut down on the caffeine

One of the first things I recommend to anyone aspiring to bulk up is to reduce their caffeine intake. A cup of black coffee or tea (whether it’s green, herbal, or with milk) can increase mental performance. A sound body has a sound mind.

  1. Carry muscle snacks for office hours

What do you do if you’re stuck at work during the day? Pack some muscle snacks, of course! Stop blaming your office lunches for keeping you unhealthy and start bringing a lunch box to work. Fill it up with hard boiled eggs, mixed nuts, peanut butter, baby carrots, apples — what ever you like!

  1. Targeting macros

The term macros are the abbreviation of “ macronutrients” — the grams of carbohydrates, fats, and proteins found in pieces of food. Targeting macros will help you focus on food composition rather than just low-calorie options.
“Start learning what is entering your body,” says Booker, who recommended keeping track of macros instead of gaining calories.

  1. Make protein a priority

One of the best things you can do is make protein a priority every day. If you start your day with protein foods, you will feel satiated and get most of your calories. Then, you can pick whichever food may fit in your remaining macros. Over time, you will get used to remembering what food combinations work for your routine.

  1. Selecting protein supplements

Those of you who wish to add muscle bulking supplements to your diet plan need to know head-on that this will increase costs dramatically. A word to the wise: select your protein supplements carefully.
Commercial protein supplements may consist of whey, casein, soy, egg albumin, goat or cow milk, wheat, beef, or brown rice. They may be in the form of isolates (a pure source of protein ), concentrates (not as pure as the isolates ), hydrolysates (they are chemically and/ or enzymatically digested giving us a product that is easily absorbed and blends. Supplements can be in the form of ready to drink shakes, bars, oats, gels, and/or powders and they’re usually available in a wide range of flavors.

  1. Easy recipes for homemade low-cost bulk shakes

Low-cost weight gain shakes must contain key ingredients to provide us maximum benefits. I recommend making your shakes at home. This way you’ll be in-charge (and fully aware) of the ingredients you’re using and get a fresh shake ready to go. That’s a pretty good tradeoff!
The best part is that you can change your shakes ingredients to whatever you like. Smoothies are a great way of bulking up on calories because they let you feel satiated and less bloated. You can prepare them easily and experiment with different recipes.

6 Recipes for Incredibly Healthy Shakes

All that talk about milkshakes has sure got me wanting one. Here are the recipes to some of the best, healthy, low-cost shakes you’ll drink in your life.

The Vibrant Morning Shake

  • 1 glass water
  • 1 tbsp coffee (flavored)
  • 1 scoop chocolate protein powder
  • 1 scoop vanilla protein powder
  • 1 tbsp honey
  • Crushed ice (optional)

The Pina Colada Smoothie for Energy

  • 1 cup skim milk
  • 1 tbsp coconut milk
  • 1 scoop vanilla protein powder
  • 1 banana
  • ½ cup pineapple
  • Ice (optional)

The Pre-Exercise Power Booster

  • 1 scoop berry whey protein powder
  • 1 cup orange juice
  • ¼ cup yoghurt
  • 1 cup berries
  • 1 tbsp skim milk powder

The Nutty Shake

  • 2 bananas
  • 1 cup skim milk
  • 1 tbsp peanut butter
  • 1 tbsp crushed almonds
  • 1 tbsp vanilla ice cream
  • 1 scoop vanilla whey protein powder
  • 1 pinch of cinnamon powder

The Chocolate Peanut Butter Shake

  • 1 cup skim milk
  • 1 scoop chocolate whey protein powder
  • 1 tbsp peanut butter
  • 2 ice cubes

The Power Shake

  • 1 cup skim milk
  • 2 tbsp ground oats
  • 2 bananas
  • 2 tbsp peanut butter

Wrapping It Up

A ton of people are struggling financially to meet their daily requirements of proteins. Achieving the target of bulking up in a budget means that you’ll have to work just a little bit harder than the rest of the world. It’s better to plan your diet around good, macronutrient-rich, healthy food items instead of accepting your fate as a calorie deficit individual.

We covered a few suggestions that will help you get started with bulking up and listed recipes for some easy-to-make protein shakes that you should definitely try. The food options mentioned above are easy to find but can be changed according to your taste and requirements.

Would you suggest any tips for bulking up on a budget? Have you tried out any low-cost protein shake recipes that you’d like to share with us? Let us know in the comments section below!