High Protein Diet Plan For Muscle Gain And Budget-friendly

By: Aiden Johann

Food is always an important issue in the daily diet, and of course, during exercise, the diet always plays a role in 60-70% of the trainer's success.

Food use and how to use it to help increase muscle and reduce total body fat and reduce belly fat, in particular, is something everyone needs to learn and maintain a regular regime every day.

  • Did you know that protein-rich foods help increase fat loss very effectively, not only for the gym, bodybuilder but also for those who want to lose weight, body firmer?
  • How often do you eat high protein foods?
  • Many people, after a period of hard training but not muscle up, fat does not drop much or level off; So what is the reason?

Certainly due to the unreasonable diet, lack of essential nutrients, an excess of some unnecessary nutrients.

In particular, the source of protein-rich foods for bodybuilders is something you need to pay close attention to achieve what you want.

High Protein Diet Plan For Muscle Gain And Budget-friendly
High Protein Diet Plan For Muscle Gain And Budget-friendly

If you've ever reviewed what Protein is, then it's easy to understand why it's so important that guys are always looking for and planning daily to ensure muscle growth.

In general, protein contains many amino acids, which help build muscle throughout the body.

Although our bodies can produce some amino acids that support protein production, there are many other essential amino acids contained only in animal meat and vegetables.

Because of this, we have to replenish regularly every day.

Proteins help break down amino acids, stimulate cells to grow and repair themselves. If consumed excess, the excess will be converted into energy.

Besides, this is also a food source to lose weight and reduce cardiovascular risk extremely well. Now BellyFatZone invites you to refer to this article together!

View more: https://bellyfatzone.com/best-protein-powder-for-muscle-gain/

34 protein-rich foods for the gym, bodybuilders every day:

I. Meats & fish

Meats & fish
Meats & fish

This is definitely an indispensable food group in ordinary people's lives and especially a rich source of protein for any gym or body.

1. Turkey breast

Good sources of animal protein contain many essential amino acids. Turkey is one of the best sources of animal protein. Every 100 grams of turkey breast provides up to 22.3 grams of protein. Besides, it also contains high levels of B vitamins, zinc, and other vitamins. It also contains nutrients that help release stress, fatigue.

2. Chicken breast

  • This is undoubtedly one of the most protein-rich food sources that every gym guy has to supplement every week regularly, even every day. 100 grams of chicken breast provides up to 24 grams of protein. A large chicken breast also provides high levels of niacin acid, which helps the body produce energy and keep the nervous system healthy. However, chicken thighs contain only about 9 grams of protein. Chicken is also rich in omega 3 fatty acids, magnesium, vitamins A, K, B3, and B6.
  • You can prepare many delicious dishes with chicken breasts such as boiled, porridge, fried, grilled …
  • Remember to remove the skin, as it is high in saturated fat, which increases the blood's cholesterol level, which is harmful to the cardiovascular system.

Chicken breast is also on the list of the best muscle-building foods for bodybuilders.

Read more: Insulin? Eating Frequently and Insulin – Mechanism of Action of Insulin

3. Duck meat

  • 100 grams of duck meat contains up to 18 grams of protein and many nutrient contents such as vitamins A, D, E, calcium, phosphorus, iron …
  • Welding duck meat helps clear heat, detoxify, burn fat, very good for people with physical weakness or people who need to improve health after heavy exercise or hard work.
  • You can cook duck meat in many dishes such as boiled, stewed, braised, roasted …

4. Goose meat

  • 100 grams of meat contains up to 25 grams of protein and many nutrient contents such as iron, vitamins A, E, D, B1, B2, calcium … This is a protein-rich food that helps to lose fat burning extremely effectively. At the same time, it helps support the heart, kidneys, regulate the body …
  • You can process the meat in many dishes such as roast, Chao, porridge, boil, stew …

5. Fish (tuna, salmon …)

  • Fish is a good food source of protein similar to red meat, contains very little cholesterol, and helps reduce leptin (an obesity hormone).
  • 100 grams of fish contain up to 16 grams of protein and many essential nutrients such as vitamins A, D, DHA, minerals, omega-3 fatty acids to help the brain and vision development.
  • Among them, tuna can be ranked first in terms of protein content when compared to other fish. Besides, it also contains lots of omega-3 fatty acids, which help keep the heart-healthy. A 100-gram tuna fillet contains about 26 grams of protein. Besides, it also contains vitamins D and E. The remaining fish only contains about 16-20grams of protein. Besides, fish contains a lot of vitamins, iron, zinc, and energy.
  • You can prepare many delicious dishes with fish like fried, grilled, braised, boiled, or steamed.

6. Shrimp

This is definitely a high protein food. It is also shallow in fat and carbs, making it ideal for low-carb diets.

7. Pork

  • 100 grams of pork contains up to 27 grams of protein and many other nutrients such as vitamin B6, B12, iron, zinc, phosphorus …
  • In particular, pork is a source of protein-rich foods for the gym and adds many essential minerals, perfect for muscles like creatine, taurine, glutathione …
  • You can easily make many delicious dishes with pork by boiling, brazing, stir-frying, baking, etc.

Note that pork also has a lot of zinc, which helps the body produce testosterone – a muscle-building hormone.

8. Beef

  • 100 grams of beef contains up to 28 grams of protein and many important nutrients such as vitamin B6, B12, selenium, phosphorus, iron, zinc … Besides, and it also contains a lot of iron (responsible for providing oxygen to muscles. , which helps you to perform Cardio exercises over the long term). The zinc in lean beef helps restore muscle tissue. This is also a source of increased strength, providing creatine, helping build muscle.
  • Beef is undoubtedly the most protein-rich food group for bodybuilders, helping maintain muscle, improve exercise performance, fight anemia … Especially helping burn fat is also good.
  • You can make lots of delicious foods with this kind of food such as stewed, boiled, dipped, fried, fried, baked rolls.
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9. Lamb

  • 100 grams of lamb contains up to 17 grams of protein and many nutrients such as vitamins A, B1, B2, B6, C, E, minerals good for body health.
  • In particular, zinc and vitamin B2 help reduce cholesterol, lose weight, burn belly fat, thighs, and osteoporosis very well.

View more: Protein Needs By Age.

II. Kinds of bean

Kinds of bean
Kinds of bean

Legumes are an excellent substitute for meat, fish, and milk. You can eat many different types of beans such as black beans, white … to absorb dozens of proteins.

Soy contains 8 essential amino acids that are great for vegetarians. Other good protein-rich food sources include red beans, kidney beans, white beans, lima beans, black beans, and broad beans. Besides, they also contain high levels of fiber, helping you stay full longer.

1. Soy

  • According to the USDA Food Composition Organization of America, 100 grams of soy contains up to 36 grams of protein and amino acids to help soybeans replace meat and fish very well. It also helps to fight to age, beautify the skin, and is around 1 food increase.
  • This high-protein vegetarian food helps prevent obesity and balance in shape …
  • Roasted soybeans contain 15 grams of protein, suitable for breakfast or breakfast.

2. Peas

  • 100 grams of peas contain up to 21.8 grams of protein, folic acid, and fiber.
  • This high-protein food group helps increase muscle mass for this gym, reduces fat effectively, keeps the spirit always young, and needs to be added to the diet every day.
  • You can prepare many delicious dishes with peas such as boiled, fried …
  • Note should cook these beans thoroughly to avoid being poisoned.

3. Black beans

  • 100 grams of black beans contain up to 24g of protein, help fight cardiovascular disease, slow aging, detoxify, and purify the body extremely well.
  • Note, use the beans outside to get the most nutrients.

4. Green beans

  • 100 grams of green beans contain up to 23 grams of protein, helps prevent cardiovascular disease, cure gout, reduce breast cancer and strengthen the immune system.
  • This is also a group of protein-rich foods to increase muscle good for gym people, reduce fat effectively.

5. Peanuts

  • 100 grams of peanuts contains up to 27 grams of protein, helps support blood circulation, increase memory, reduce cholesterol, lose weight.
  • Peanuts also help reduce excess fat, help you fully will less hungry.
  • Peanuts are one of the foods high in protein for gym people. It contains monounsaturated fats and essential fatty acids, which help the bodywork most smoothly. Also, it provides instant power. 2 tablespoons of peanut butter provide 8 grams of protein. Besides, this is also a very effective weight gain food for thin people.

6. Oats

This is one of the healthiest cereals and a source of protein food for gym people to build good muscle worldwide. They contain a lot of fiber, magnesium, manganese, vitamin B1, and especially protein.

7. Red beans

100 grams of the red bean contains up to 22 grams of protein and many vitamins such as B1, B2, B6, and many minerals to help clear heat, detoxify, lose weight, and blood …

8. Cicadas

  • In 100 grams of beans, 5 grams of protein contains sugar, helps control sugar levels, boosts metabolism, helps heart health, and boosts immunity.
  • Besides, cicadas are rich in vitamins B1, B2, C, iron, low in fat, and contain no cholesterol.

9. Lentils

170 grams of cooked lentils provide up to 18 grams of protein. Ideally, take a supplement with rice to fully absorb the necessary amount of amino acids.

10. Milk and soy milk

Milk is not only essential for bone health but also provides high levels of protein. 1 cup of skim milk provides up to 8 grams of protein. It also helps maintain stable blood pressure. Therefore, you absolutely can not ignore this protein-rich food group that helps increase muscle mass every day.

III. Green leafy vegetables

Green leafy vegetables
Green leafy vegetables

1. Broccoli

  • 100 grams of broccoli contains up to 2.8 grams of protein and various vitamins C, K, substance, and potassium, helping to prevent oxidation, cancer, osteoarthritis, detox, and excellent support any method of weight loss come on.
  • You can process in many ways such as boiling, stir-frying, steaming, cooking soup …

2. Asparagus

  • 100 grams of asparagus contain up to 2.2 grams of protein, high in nutrients and fiber, and very low in sodium.
  • Asparagus also contains many different nutrients such as folic acid, fiber, potassium, vitamins A, C, and B6, which contain no fat and cholesterol; Therefore, it can help burn fat, accelerate metabolism, and reduce fat. Therefore, this can be considered as an excellent protein-rich food group that you should try.
  • You can cook in many different dishes such as boiled, fried …

3. Mushrooms

  • 100gram of mushrooms contains 14 grams of protein, low fat, low calories, many minerals, and vitamins. Mushrooms help strengthen the resistance, prevent cancer, cardiovascular, protect the liver.
  • You can cook in many ways like stir-frying, boiling, etc.

4. Spinach/spinach

  • 100 grams of spinach contains up to 3 grams of protein, many vitamins such as A, K, E, D, omega-3, and minerals beneficial to human health.
  • Spinach helps protect the heart, strong bones, fast weight loss.
  • You can process many delicious dishes like soup, stir-fry, boil …

5. Vegetables

100 grams of vegetables contain 3 grams of protein. This is a good dish for pregnant women and good for the gym; the body needs to eat to change its meals. It helps to clear heat, detoxify, disinfect very well.

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6. Morning glory

  • 100 grams of spinach contains up to 3.2 grams of protein, helping to detoxify extremely well. However, it is better to choose a good and clean source of water, spinach. Otherwise, there is only more toxic water.
  • Morning glory is also rich in fiber content, helps digestion better, prevents fat accumulation, reduces residual fat in the stomach. That's why gyms, bodybuilders, and people often add it to their list of the best high-fiber foods today.

7. Jute vegetables

  • 100gram of jute vegetables contains 2.8 grams of protein, helps laxative, good digestion, cardiovascular support.
  • Jute vegetables also contain many vitamins and minerals that help to cool down and burn fat.

8. Pumpkin

  • 100gram squash contains up to 2.7 grams of protein, fiber, and vitamins to help reduce fat, prevent constipation, detoxify and stimulate metabolism.
  • Pumpkin vegetables are considered one of the most protein-rich food groups in vegetables that gym people should add to their meals every day.

IV. Other high-protein foods

Other high-protein foods
Other high-protein foods

1. Eggs

This is one of the foods with high protein content but cheap, especially egg whites. A large egg contains 6 grams of protein, including 4 grams of white.

Besides, it also contains many essential fatty acids and vitamins A, D, E, and K. Eating 3 omelets with toast will help your morning full of energy for 4 hours.

2. Yogurt

This is an excellent source of protein and calcium. Especially Greek yogurt contains twice the protein content of regular yogurt. Besides, it contains very few calories. You can eat it or combine it with fruits, almonds, and berries. Avoid eating lots of flavored yogurts because they are high in carbs.

3. Pumpkin

Squash is one of the most popular fruits worldwide. Pumpkin 84 grams provides 1.2 grams of protein. Apart from it also contains antioxidants, minerals, vitamins, and fiber. Pumpkin seeds also add dozens of protein every day.

4. Almonds

In addition to the great aroma, almonds also contain high levels of nutrients. It also contains high levels of vitamin E, calcium, iron, magnesium, and potassium. 30 grams of almonds provide 7 grams of protein.

High levels of monounsaturated fat also help reduce cardiovascular diseases. Almonds are a great after-workout food.

5. Melon seeds

This is a pretty good snack, isn't it? Melon seeds contain up to 35% protein. Besides, it also contains high levels of amino acids (lysine). Melon seeds also contain many more calories.

6. Cheese

Cheese is high in calcium, protein, good fats, and phosphorus. Usually, 1 slice of cheese (100 grams) contains about 32 grams of protein. Cream-free cheeses contain very little fat and carbs but are rich in protein. It is also high in calcium, which is extremely necessary to help tight and firm muscles.

7. Tofu

Foods made from soy contain huge amounts of protein. Tofu is an essential source of protein and essential amino acids. 85 grams of tofu provides 7 grams of protein. Besides, it also contains many other nutrients such as calcium, iron, and vitamin B12.

8. Whey Protein Supplement Food

If you go anywhere and ask which exercise method to gain the best fat loss, you will get the main answer is to apply a gym schedule for men 6 sessions a week + muscle increase menu for gym people + healthy living habits.

However, if you do just that, the muscle growth rate will be quite slow because you are not sure you provide enough protein and other nutrients every day, or you do not have much time to prepare such dishes. …

Therefore, you can use the best fat-reducing Whey Protein Milk to provide the purest protein content every day, before and after training. You can easily gain muscle like that but reduce muscle fat cut thanks to HIGH PROTEIN LEVELS supplied to the body.

This is my optimal choice! Only after 1 month is it understood why you did not choose wrong.


7-day meal plan for muscle gain:

meal plan for muscle gain


Breakfast 3 scrambled eggs, 3 rashers of grilled lean smoked bacon, a large handful of spinach, and 1 slice of lightly buttered wholemeal toast. ½ a grapefruit.
Snack Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana.
Lunch Tuna mayonnaise sandwich. Mix one 150g can of tuna with 2tbsp of low-fat mayonnaise and serve on two slices of wholemeal bread. 3 salt and vinegar rice cakes. 1 orange.
Snack 25g brazil nuts.
Dinner Paprika grilled chicken and vegetables. Chop some pepper and onion and place them in a bowl. Add 1tbsp rapeseed oil, 1tsp paprika, salt, and pepper, and mix. Pour the mixture over 300g sliced chicken breast on a baking tray. Meanwhile, lightly steam some broccoli, then set aside. Grill the chicken and veg for 5-7 minutes, then add the broccoli and grill for a further 5-7 minutes. Serve with 200g lightly buttered new potatoes.
Snack 30g whey protein powder mixed with 100g low-fat Greek yogurt and 1 small sliced frozen banana.

Calories 2,510 Protein 242g Carbs 197g Fat 86g


Breakfast Mushroom, cheese, and onion omelet made with 4 eggs and sautéed mushrooms, onion, and 30g cheddar cheese—1 slice of lightly buttered wholemeal toast.
Snack 1 apple and 30g peanut butter.
Lunch BLT sandwich. Grill 3 rashers of lean smoked bacon and place them between 2 slices of wholemeal bread with sliced tomato, lettuce, and low-fat mayonnaise—1 orange.
Snack 50g beef jerky.
Dinner Grilled salmon and vegetables. Slice some pepper and courgette and halve some cherry tomatoes and place them in a bowl. Add 1tbsp of rapeseed oil, a splash of soy sauce, ½tsp of ground ginger, and salt and pepper. Mix, then spread over a salmon fillet on a baking tray. Grill for 10-12 minutes and serve with 75g brown rice. Quick tip Cook an extra portion of salmon at dinner for lunch the next day.
Snack 30g whey protein powder mixed with 150g low-fat Greek yogurt and 100g frozen berries.

Calories 2,345 Protein 167g Carbs 187g Fat 103g



Breakfast Ham and cheese omelet made with 4 eggs, 50g ham, and 20g cheddar cheese, served with a large handful of spinach, a handful of tomatoes, and 1 slice of lightly buttered wholemeal toast.
Snack Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana.
Lunch Salmon and avocado salad. Mix 1 flaked salmon fillet,½ a sliced avocado, cherry tomatoes, salad leaves, 10g pine nuts, 10grapeseed oil, a generous squeeze of lemon salt and pepper.
Snack 25g almonds.
Dinner Honey and mustard chicken. Cut 250g of chicken into slices and add it to a bowl with 1tbsp honey and 1tsp mustard. Season with salt and pepper and mix. Chop some courgette, pepper, and onion in another bowl, add 1tbsp rapeseed oil, salt, and pepper, mix and spread it over a baking tray. Add the chicken to the tray and grill for 5-7 minutes before turning the chicken. Cook for a further 5 minutes and serve with 75g brown rice. Quick tip Cook an extra portion of chicken at dinner for lunch the next day.
Snack 30g whey protein powder mixed with 150g low-fat Greek yogurt and 1 handful of frozen grapes.
See also  Protein Needs By Age You Need To Know To Have Lots Of Energy Every Day

Calories 2,515 Protein 223g Carbs 194g Fat 92g



Breakfast 3 scrambled eggs and 70g smoked salmon with a handful of cherry tomatoes, a large handful of spinach, and sliced red pepper. 25g brazil nuts.
Snack Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana.
Lunch Chicken (approx 200g), avocado, and tomato sandwich on wholemeal bread. 3 salt and vinegar rice cakes.
Snack 50g beef jerky.
Dinner Mighty turkey burgers (see recipe below).
Snack 30g whey protein powder mixed with 100g low-fat Greek yogurt and 1 small sliced frozen banana.

Calories 2,482 Protein 238g Carbs 142g Fat 109g



Breakfast 3 soft-boiled eggs with 1 slice of lightly buttered wholemeal toast and a small handful of nuts.
Snack 1 apple and 30g peanut butter.
Lunch Tuna Niçoise salad (see recipe below).
Snack 25g cashew nuts.
Dinner Power prawn curry (see recipe below).
Snack 50g dark chocolate.

Calories 2,364 Protein 181g Carbs 203g Fat 92g



Breakfast 4 scrambled eggs with ½ an avocado mashed on 1 slice of wholemeal toast and a handful of cherry tomatoes.
Snack Immunity-boosting smoothie. Blend 1 apple, 100g frozen berries, 1 large handful of spinach, 1 carrot, 10g clear honey, ½tsp of ginger, and 100ml water.
Lunch Tuna melt. Toast 2 slices of wholemeal bread and grill 40g of cheese on one of the slices. Mix 1 can of tuna, chopped spring onion, and 2tbsp low-fat mayo, spread over the other slice, then put them together.
Snack 30g whey protein powder mixed with 150g low-fat Greek yogurt and 1 handful of frozen grapes.
Dinner One-pot pork stew. Fry some onions for a few minutes, then add 250g of diced pork chops. Brown, the meat, then add ½tsp of paprika and some mushrooms. Cook for a few more mins then adds a big squeeze of tomato purée and 200ml veg stock. Simmer for 20 minutes, mix in 50g Greek yogurt and serve with 100g potatoes and broccoli.
Snack 1 small bag of salted popcorn.

Calories 2,454 Protein 230g Carbs 161g Fat 99g



Breakfast Chia seed power pot (see recipe below). 25g brazil nuts.
Snack 1 apple and 30g peanut butter.
Lunch Roast beef (approximately 250g), 200g roast potatoes, carrots, green beans, broccoli, and gravy.
Snack 20g cheddar cheese and a handful of grapes.
Dinner A roast beef sandwich made with 150g leftover beef from lunch, sliced red onion, rocket leaves, mustard, and low-fat mayonnaise on slices of wholemeal bread.
Snack 30g whey protein powder mixed with 150g low-fat Greek yogurt and 100g frozen berries.

Calories 2,394 Protein 197g Carbs 172g Fat 103g

Now, plan on eating and adding protein-rich foods to reduce body fat for bodybuilders right away!

Foods to avoid when building muscle

Foods to avoid when building muscle

Foods to Limit

While you should include a variety of foods in your diet, there are some you should limit.

These include:

  • Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess.
  • Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake, and sugar-sweetened beverages, such as soda and sports drinks(5Trusted Source).
  • Deep-fried foods: These may promote inflammation and — when consumed in excess — disease. Examples include fried fish, french fries, onion rings, chicken strips, and cheese curds.

Besides limiting these, you may also want to avoid certain foods before going to the gym that can slow digestion and cause stomach upset during your workout.

These include:

  • High-fat foods: High-fat meats, buttery foods, and heavy sauces or creams.
  • High-fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower.
  • Carbonated beverages: Sparkling water or diet soda.

Foods to Focus On

The foods you eat don’t need to differentiate between the bulking and cutting phase — usually, it’s the amounts that do.

Foods to eat include :

  • Meats, poultry, and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod.
  • Dairy: Yogurt, cottage cheese, low-fat milk, and cheese.
  • Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice.
  • Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon, and berries.
  • Starchy vegetables: Potatoes, corn, green peas, green lima beans, and cassava.
  • Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms.
  • Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds.
  • Beans and legumes: Chickpeas, lentils, kidney beans, black beans, and pinto beans.
  • Oils: Olive oil, flaxseed oil, and avocado oil.


More 10  Foods To Add MUSCLE Mass Video

View more:



Hopefully, the information above has helped you gain some more knowledge about the “high protein diet plan for muscle gain” and bring some small value. Please share this article if you feel it is useful. Thanks!

Aiden Johann
Aiden Johann is a renowned bodybuilder with almost a decade of experience in the fitness industry. He has established himself as an expert in the field and has helped numerous individuals achieve their fitness goals. Aside from bodybuilding, Aiden also has a great passion for writing. He has been creating informative and engaging content related to health and fitness for years. One of Aiden's areas of expertise is food supplements for men and women. He has extensive knowledge of different types of supplements and their effects on the body. His in-depth understanding of nutrition and supplementation has helped many people make informed decisions about their dietary needs.
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