Best Indian Low Budget Diet Plan For Muscle Gain: The Ultimate Guide

Nimisha Gupta

Written by Nimisha Gupta

Low Budget Diet Plan For Muscle Gain

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Are you tired of hearing that building muscle requires an expensive diet plan? Don’t worry, we’ve got your back! In this ultimate guide, we will discuss the best Indian low budget diet plan for muscle gain that will help you reach your fitness goals without compromising on taste and nutrition.

We understand the struggle of balancing a tight budget while striving for a strong and sculpted physique. So, this blog is here to assist students, working professionals, and anyone looking for economical alternatives to build muscle. Whether you’re on a shoestring budget or simply seeking affordable options, we’ve got you covered.

So get ready to transform your body without emptying your wallet!

Introduction To Low Budget Diet Plan For Muscle Gain

Generally, a lot of people think that to gain muscle, you need to spend a lot of money on supplements and fancy workout equipment. But you know what? This is a total myth! Seriously, with the right diet chart for muscle gain, you can pack on muscles without emptying your pockets. Therefore, it’s all about making smart choices and maximizing your gains on a budget.

The Indian diet is perfect for those looking to gain muscle on a budget. Not only does it fit easily within your budget, but it’s also a nutritional powerhouse that fuels muscle growth. 

Now let’s dive into the nitty-gritty of what you should be munching on & get ready for some wallet-friendly muscle-building goodness!

NutrientReason to TakeSources

Protein is the building block of muscle, so you must be consuming enough of it.Peanuts, fish, eggs, Paneer, Milk, Almonds, Legumes, Beans, Lentils, etc

Healthy Fats
Healthy fats are important for hormone production and cell function.nuts, flaxseeds, avocados, Tofu olive oil, Sesame, pumpkin seeds, etc.

Carbs are necessary for energy production and glycogen storage for healthy muscle growthrice, potatoes, oats, wheat, chickpea, sweet potato, and fruits like watermelon, apple, mango, etc.

Benefits of Low Budget Indian Diet For Muscle Gain

A low-budget but powerlifting diet plan can be an effective option for muscle gain due to several reasons. Here are some key benefits of taking a very low budget diet plan for muscle gain:

1. Cost-Effectiveness

A low budget muscle building diet plan typically consists of locally available & affordable ingredients such as lentils, rice, vegetables, and dairy products. By focusing on these economical food options, you can achieve muscle gain without straining your finances.

2. High In Plant-Based Protein

When it comes to an Indian low budget diet for muscle gain, you’ll be happy to know that it offers plenty of options for plant-based protein sources. You can enjoy protein-rich foods in your diet such as moong dal and masoor dal, along with chickpeas, tofu, paneer, etc. The best part is, these are not expensive compared to meat or protein supplements. So, you can fuel your muscles without burning a hole in your pockets!

3. Power-Packed Nutrition

Load up on nutrient-rich foods such as vegetables, fruits, herbs, and spices. These gems are bursting with essential vitamins, minerals, and antioxidants that not only promote overall health but also aid in recovery and help muscle-building processes.

4. Fiber Content

A low-budget Indian diet typically includes ample fiber from whole grains, legumes, fruits, and vegetables because fiber aids in digestion promotes satiety, and helps maintain stable blood sugar levels. It also supports a healthy gut, which is essential for nutrient absorption and overall well-being.

A Vegetarian Low Budget Diet Plan For Muscle Gain

Check out our sample 3000 calorie diet plan for building muscle! Also, it’s packed with delicious and affordable eats that’ll help you build those muscles within your budget and is for vegetarian people. Find below another sample veg diet plan:

Meal 1: Breakfast (9 AM)

  • 250 Gram Dalia or 2 Stuffed Paratha
  • 2 Banana
  • 25 – 30 Grams of Boiled Black Chickpeas
  • 300 ML Milk

Meal 2: Mid Morning Snack (12 PM)

  • A fistful of nuts like almonds or peanuts.
  • Additionally, a fruit, such as an apple or an orange.

Meal 3: Lunch ( 1.30 -2 PM)

  • 3-4 Chapatis & a bowl of rice
  • A bowl of Yellow / black Dal or Soya Chunks
  • A side of mixed vegetables like spinach, bell peppers, and carrots.
  • Additionally, a small bowl of Curd
  • Salad

Meal 4: Afternoon Snack (3-4 PM)

  • Greek yogurt or cottage cheese (paneer) with a sprinkle of roasted cumin powder.
  • Few Whole wheat crackers

Meal 5: Pre Work-out Snack

  • A banana or a slice of Brown Breads with  Butter

Meal 6: Post Work-out Snack

  • Protein Smoothie
  • Hard Boiled Eggs

Meal 7: Dinner

  • A Serving of tofu or paneer cooked with spices and vegetables.
  • Additionally, a bowl of brown rice or whole wheat chapati.
  • A side of mixed salad with greens, tomatoes, cucumbers, and lemon juice as a dressing.

A Non- Vegetarian Low Budget Diet Plan for Muscle Gain

Here is a sample non-vegetarian meal plan for muscle gain, featuring tasty and cost-effective options that’ll help you build that dream physique. Additionally, incorporating these meals into your diet can provide the necessary nutrients for muscle growth and support your fitness goals.

Meal 1: Breakfast (9 AM)

  • Scrambled eggs or omelet made with 2-3 eggs and mixed vegetables such as bell peppers, onions, and spinach.
  • Whole wheat toast or a small serving of cooked quinoa for complex carbohydrates.

Meal 2: Mid Morning Snack (12 PM)

  • A bowl of crumbled paneer for protein.
  • Additionally, a handful of nuts like almonds or walnuts for healthy fats.

Meal 3: Lunch ( 1.30 -2 PM)

  • Grilled chicken breast 
  • A bowl of steamed vegetables such as broccoli, carrots, and cauliflower
  • A portion of brown rice or sweet potatoes for carbohydrates
  • A small bowl of curd & salad

Meal 4: Afternoon Snack (3-4 PM)

  • A bowl of flavorful Chana Chaat using boiled chickpeas
  • Additionally, take a Banana fruit

Meal 5: Pre Work-out Snack

  • Bowl of Boiled Potato Salad with Sprouts

Meal 6: Post Work-out Snack

  • Take whole wheat pasta as a source of carbohydrates.
  • Protein Shake

Meal 7: Dinner

  • Lean meat or chicken tikka cooked with herbs and spices.
  • In addition, a serving of stir-fried mixed vegetables 
  • Small portions of quinoa or whole wheat bread for a complete meal.

Additionally, remember to drink enough water to keep your body hydrated throughout the day. Above is the sample diet plan, however, you can change it to suit your preferences and dietary requirements. Even a lean person can achieve his fitness goals by following a proper diet plan for skinny guys to build muscle. Also, cooking at home is a great method to save money on your muscle-building diet as it allows you to control what goes into your meals and save money on eating out as well. 

For more check out the below blog on muscle gain.

An Overview of Common Foods in a Low Budget Diet Plan For Muscle Gain

There are a few things to consider when trying to eat on a budget, especially if you’re trying to gain muscle. So here are some common foods that can be included in a low budget diet plan for muscle gain:

Food GroupExamplesHow They Help in Muscle Gain
Whole GrainsWheat flour, rice, oats, milletProvides energy for workouts & supports muscle recovery.
Pulses/ LegumesMoong dal, masoor dal, kidney beans, chickpeas, Urad dalExcellent plant-based protein sources for  muscle growth & repair
VegetablesPotato, tomato, onions, carrot, spinach, cabbage, green beansProvides vitamins, minerals & fiber for overall health & muscle function
FruitsBananas, apples, oranges, papayaOffers vitamins, Antioxidants, & natural sugar for energy & recovery
EggsBoiled, scrambled, omeletsComplete protein source with essential amino acids for muscle repair
NutsPeanuts, almonds, Flax seeds, Sesame seeds, Pumpkin Seeds, Black KishmishHealthy fats, protein & micronutrients for muscle repair & growth

You have to remember that along with a gym diet plan for muscle gain low budget, a well-rounded exercise routine, and sufficient rest will also play a crucial role in achieving your goals.

Tips For Following The Low Budget Diet Plan For Muscle Gain

When it comes to following a low budget diet for muscle gain, there are a few things you need to keep in mind. So, by considering these tips below, you can be sure that you’re giving your body what it needs to build muscle on a budget! Also, if you are a body building enthusiast then do check out our cutting Diet Plan with important tips!

  • Firstly, plan your meals to stay on budget and track your ingredients.
  • Secondly, prioritize affordable plant-based proteins like lentils, chickpeas, tofu, and paneer.
  • Also, buy staple items in bulk for better cost savings.
  • Moreover, choose local, seasonal produce for freshness and affordability.
  • Furthermore, cook at home to save money and have control over ingredients.
  • Also, opt for cheaper cuts of meat like chicken thighs or lean cuts of beef.
  • Focus on whole foods instead of processed options for better nutrition and value.
  • Stay hydrated with water instead of expensive beverages.

Quick Recap

So there you have it – the ultimate guide to the best Indian low-budget diet plan for muscle gain! Thus, with this comprehensive information, you can now embark on your muscle-building journey without worrying about breaking the bank. Remember, a very low budget diet plan for muscle gain doesn’t mean compromising on nutrition or flavor. 

By incorporating affordable, nutrient-dense foods into your meals, planning ahead, and following the tips provided, you can achieve your muscle gain goals while staying within your budget. So, get ready to fuel your body, hit the gym, and watch those muscles grow without straining your wallet. Happy muscle building!

Is Protein Bar Healthy?

People during their muscle gain journey often choose to eat protein bars. But do you think it is really healthy?
Watch this video by Dietitian Mac to know the right answer.

Fun Fact

Poha, the superstar of breakfast dishes, has a secret superpower—it’s healthier than plain rice! With its flattened rice goodness, Poha is a nutritional powerhouse that retains more nutrients due to its minimal processing. Need more convincing? Check out this link to uncover the fascinating details about Poha’s health benefits: Poha Power!

Bride-to-Be Sheds 7 Kilos in 25 Days: Jyoti’s Weight Loss Transformation

Jyoti is a talented makeup artist who embarked on a customized fat-loss program ahead of her wedding day. With the help of our dedicated team at Fitelo, Jyoti lost an impressive 7 kilos in just 25 days, along with a significant inch loss. Moreover, her inspiring journey and radiant transformation can be discovered here:  

Frequently Asked Questions

Can I Build Muscle On A Low Budget Diet?

Absolutely! Building muscle on a low budget is possible by focusing on affordable protein-rich foods such as lentils, eggs, and cottage cheese. Additionally, incorporating proper training and consistency into your routine can yield great results.

How Can I Create An Affordable And Balanced Meal Plan For Muscle Gain?

Opt for affordable meal prep ideas such as batch-cooking lentil curries, grilled chicken breast with steamed vegetables, or homemade protein-rich snacks like roasted chickpeas, which can be prepared in advance and enjoyed throughout the week.

What Are Some Budget-Friendly Sources Of Healthy Fats To Include In A Muscle-Gain Diet?

Budget-friendly sources of healthy fats include nuts, seeds, avocados, and olive oil. These can be incorporated into meals and snacks, such as adding nuts and seeds to salads or using olive oil for cooking and dressing.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and furthermore, help you cultivate sustainable & healthy eating habits. Contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

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