If you want to build a lean muscular physique, you should pay attention to your meals. Going to the groceries will be a frequent activity that you need to do. Some foods like red meat, chicken breast, fish that can form part of your muscle building goals are not cheap but you can still get access to foods that can provide as much value and at the same time keeping your grocery bill down. You don't necessarily need to spend a fortune to have progress. Here are a few tips to allow you to get your meals and still be able to keep some money in the bank:

(1) Eggs

Eggs are one of the best protein muscle building foods with a high protein biological value. And best of all, it's not expensive and it's versatile. Eggs are highly nutritional with quality protein, vitamins and minerals. One thing you need to be aware of is not to consume too many egg yolks because of the cholesterol content. With eggs, you can do omelettes, scrambled eggs, poached eggs, boiled eggs etc...

(2) Minced Meat

Minced meat is a great substitute for lean red meat. You can easily make patties and burgers and still get the required amount of protein needed and it's cheaper. Try to get those that have as less fat as possible. So don't keep yourself from getting your beef intake simply because lean read meat is too expensive.

(3) Canned Tuna/Salmon

Fresh fish or even frozen fish can be expensive. But there are other cheaper alternatives. Consider adding canned foods like canned tuna or canned salmon in your meals. Although high in sodium and to be consumed in moderation, they will meet your daily protein requirements. Try eating canned tuna or salmon with some brown rice and add some green beans or asparagus.

(4) Chicken Drumsticks

If chicken breasts are too expensive, try using other chicken pieces eg chicken drumsticks which can come cheaper. Although protein in the chicken breasts are of higher quality, drumsticks are still a good source of chicken protein and usually are much tender. But you need to eat several of them to get your daily protein.

(5) Buy in Bulk

Look out for promotions at the supermarket and buy in bulk. Canned foods can be stored for quite a long time and if you have a freezer, you can easily store frozen chicken, beef or fish for some time.

(6) Cook in Bulk

Cooking in bulk saves you money on cooking gas or electricity. So it's a good idea to prepare your meals in advance and just store them after. Tupperwares will be your best friend. Why not boil several yams, boil rice for a few days, cook several chicken drumsticks at the same time and have several meals for several days.

(7) Make Sandwiches

Buying sandwiches is a good idea and it's simple to prepare and cheap. Just add some lettuce, tomato, mustard, onions and add some pieces of chicken, fish, beef, turkey or even eggs.

You don't need to break your wallet to prepare decent muscle building meals. If you are on a budget, your goal for lean muscle mass building can still be a reality. But from time to time, you might still enjoy some lean red meat, chicken/turkey breast or fresh fish. You can still vary your meals. Good appetite.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.