With 5-6 grammes of protein and fat in each egg and rates as cheap as a dollar per dozen, this is an unbeatable muscle-building diet. To gain weight, eat the whole egg.

Whole Egg

Rich in protein, vitamins, and minerals. It may boost muscle growth, maintenance, and workout performance. Iron-rich, it may reduce anaemia risk.

Ground Beef

Whole milk is a tried-and-true weight-gainer for bodybuilders. Protein and fat per cup are 8-9 grammes.

Whole Milk

Peanut butter is one of the cheapest, easiest, and tastiest ways to increase your caloric intake. You can consume it alone, in a protein shake, or with oatmeal.

Peanut Butter

Potatoes are a cheap, healthy option. Medium-sized red potatoes have 25-30g carbohydrates.


Oats are another carbohydrate source. One cup has 50g carbohydrates and 6g fibre. Low-cost, adaptable, and convenient.


Most whey powders provide 25 grammes of protein per serving and cost as little as $5 a pound (15 servings).

Whey Protein

A banana has 30g of carbohydrates. After a workout, mix a banana with a whey protein drink for a fast-digesting carb-protein mixture.


Tuna builds muscle. A can of tuna costs less than a dollar and delivers 25 grammes of lean protein. Tuna packaged in oil has double the calories at no extra expense.


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