If you are a beginner and a vegetarian who wants to build muscles So, here are some budget-friendly muscle-building meals. Which can help you a lot in building muscles.
Nowadays everyone wants to stay fit and build muscles. But people think that to build muscles one should buy very expensive food or not. If you are a pure vegetarian and want to build muscles for less money, then don’t worry. If you take protein, fiber, and essential nutrients from vegetarian food, then you can build great muscles.
- In this blog, we will discuss some easy, cheap, and nutritious vegetarian meals that can help any beginner to build muscles.
Sprouted moong and chana (black or white) have a lot of protein and fiber. It helps in muscle recovery and gives energy to the body.
- Chana and Moong Dal Salad Why is it helpful?
-How to prepare it?
- Boil moong and soak gram overnight.
- Add some Onions, Cucumber, and Tomato squeeze lemon a little bit, add spices, and mix it well.
- You can also add peanuts on top if you want. Estimated cost for one serving: ₹20-250
- Dry fruits with milk and oats Why is it helpful?
Oats contain carbohydrates and fats on the other hand milk and dry fruits contain protein.
-How to prepare it?
- Roast one cup of oats in milk.
- Add raisins and almonds on top of it.
- You can also add honey or banana to make the taste more better the taste. Average cost: ₹30-35
- Peanut Butter Bread Why is it helpful?
Peanut butter is healthy and rich in fats and protein. so, it is good for muscle building.
-How to prepare it?
- Spread peanut butter on bread.
- You can also add some banana slices (Optional). Estimated cost: ₹20-25
- Paneer Bhurji Why is it helpful?
Paneer is a rich source of vitamin D and calcium which are essential for bone health and muscle growth. So, that’s why it is one of the richest sources of protein for vegetarians.
-How to prepare it?
- Add some onions, tomatoes, and fry them and add some spices in 1 cup of panner. Expected cost: ₹50-60 (100-150 gm paneer).
- Soya chunks or pulao Why is it helpful?
Soya chunks have more protein than meat. They can be stored for a long time and have a very low shelf life.
-How to prepare it?
- Soya chunks can be boiled to make gravy.
- Or cook with rice like pulao. Expected cost: ₹15-20 per serving
- Dal-rice or roti Why is it helpful?
Rice or roti gives energy and dal has protein. All these together make a complete meal.
-How to prepare it?
- Brown rice or whole wheat roti with fresh tur, moong, or masoor dal Estimated cost: ₹20–25 thousand
- Homemade protein shake Why is it helpful?
When you come out of the gym with very low energy and need something quick that will help your body restart, homemade protein shakes are the best.
-How to prepare it?
In a glass of milk add one banana, 1 tbsp peanut butter, and 1 cup oats and blend it very well.
Estimated cost: ₹30–35
- Tips: Include protein in every meal. Regular exercise and adequate sleep are also essential. Focus on natural food first, and don’t spend on unnecessary supplements.
- Results:
While building muscles is a process, consistency is the most important. If you thought building muscles vegetarian and cheap was impossible, you are wrong. The meals mentioned above are light and full of protein.
If you liked this article, share it! If you want me to make a full-week vegetarian muscle-building meal plan, let me know in the comments!
- You can also check out – Health Benefits of Pumpkin Seeds: A Superfood for Everyday Life
