Whatever your fitness goals are whether to lose fat or to gain muscle mass proper diet is something which is most required; as diet plays a crucial role in building. Are you looking for a diet that fits your budget and works well for your fitness needs then you are at the right place?
Oats are one of the cheapest healthy breakfasts available, as a member of the whole-grain family, they’re loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) doles out five grams of protein and four grams of fiber, while cost around 10-15 Rs. Per serving
Lentils contain fiber, protein, iron, potassium, and other minerals. Moreover, they’re super-affordable and easy to prepare. Just boil lentils or add lentils to soups or stews to increase protein without relying on expensive meats.
Like lentils, beans are packed with protein, making them an economical alternative to meat, eggs, and seafood. Plus, they’re loaded with fiber which, among other things, provides digestive health, reduces cholesterol levels, and keeps blood sugars under control.
- Peanut Butter
Peanut butter is an amazing source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories (approx. 195 calories), so make sure you limit yourself to no more than two tablespoons per serving
Yogurt provides good amounts of protein- and calcium and can be taken as a snack or breakfast option and it controls appetite as it is fat-free. It comes in various flavors; the protein content is nearly the same for sugar-free or light varieties. These types of yogurt just have a very less amount of carbohydrate, sugar, or fat.
Eggs are a vital source of protein and minerals, as they provide around 5-6 grams of protein and loaded with minerals, egg white also contain a good amount of protein and with no cholesterol.
- Sweet Potatoes
Sweet Potatoes are a good source of complex carbs and are affordable too. They are also one of the richest sources of potassium with fiber, vitamin C, and beta-carotene.
Spinach is quite healthy and almost always at an affordable price. Spinach is rich in vitamin K, which provide bone health and reducing the risk of heart disease and cancer
Also, spinach provides immune-boosting vitamin C, vitamin A, and manganese.
As one of the cheapest fruits and they have a variety of health benefits. They are full of important vitamins and minerals, such as vitamin C, vitamin B6, potassium, and manganese. Additionally, bananas provide a good amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes.
- Chicken Breast
Chicken breast is healthy and protein-rich food. In 100 grams of chicken breast, there are 31 grams of high-quality protein, meaning that it contains all of the essential amino acids that your body needs. Chicken breast also contains good amounts of important vitamins and minerals, such as niacin, vitamin B6, phosphorus, magnesium, and selenium
- Cottage Cheese
Cottage cheese is a good source of protein, providing 14 grams per 1½ cup (113 grams), which is about 28% of your daily need and can help in appetite control and weight maintenance
Milk is very healthy and affordable; One cup (236 ml) of whole milk provides a significant amount of protein, calcium, B vitamins, and phosphorus. It’s also typically fortified with vitamin D
Paneer is another dairy product that provides approx provides 18.3 gms of protein, 20.8 gms of fat, 2.6 gms of minerals, 1.2 gms of carbohydrates, 265 kcal of energy, 208 mg of calcium, 138 mg of phosphorous in 100 gms