Guide · Nutrition · 1 min

Cheap high-protein meals: build muscle on a budget

Building muscle doesn't require powders or pricey products. Above all, you need enough protein every day, enough calories, and consistency. With a few simple foods, it's doable on a tight budget.

How much protein?

Studies put the need at around 1.6 g of protein per kilo of body weight per day for people who lift (up to 2.2 g, with no extra benefit beyond). At 70 kg (154 lb), that's about 110 g a day, spread over 3 or 4 meals.

The cheapest protein sources

Eggs: whole, easy, among the cheapest per gram of protein.
Lentils, chickpeas, dried beans: very cheap, pair them with grains (rice, pasta, bread).
Cottage cheese and skyr in large tubs: high in protein, handy as a snack.
Canned tuna and sardines, chicken breast in bulk packs, frozen lean ground beef.
Oats and milk: a complete breakfast for a few cents.

A sample day

Breakfast: oats, milk, a banana.
Lunch: rice, lentils, hard-boiled eggs, vegetables.
Snack: cottage cheese and a handful of dried fruit.
Dinner: pasta, tuna or chicken, vegetables, a little olive oil.

Plan to spend less

Batch cooking twice a week and buying in bulk make the biggest difference. Oxa plans your meals for the week within your budget, with a shopping list and the estimated cost of each day.

Plan your meals on a budget in Oxa

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