By: Trevor Fullbright
"Everybody wanna be a bodybuilder, but ain’t nobody wanna lift no heavy ass weight!" – Ronnie Coleman
That’s one of my all-time favorite Ronnie quotes… but I actually think it misses the mark.
Most people I talk to who are into bodybuilding love training. Getting to the gym, pushing hard, chasing PRs—that part isn’t the issue. The real roadblock for most folks? Diet.
And it’s not hard to see why. You hop online and everyone’s using gourmet meal prep services, buying organic everything, and swearing by grass-fed this or wild-caught that. That stuff gets expensive, and it can make you feel like if you’re not doing everything “perfectly,” you might as well not bother.
But here’s the truth. Eating to build muscle doesn’t have to be expensive. In fact, it can be downright cheap if you play your cards right.
Let’s start by talking about what doesn’t need to drain your wallet.
Do You Need to Buy Organic?
When you see “organic” on a food label, it refers to how the food was grown or raised. Organic produce is grown without most synthetic pesticides, herbicides, or genetically modified organisms. Organic meat, dairy, and eggs come from animals that aren’t given antibiotics or growth hormones and are fed organic feed.
Sounds good in theory. But from a muscle-building perspective, it doesn’t offer many advantages.
Nutrient content between organic and non-organic foods is nearly identical. Any differences in vitamins or antioxidants are usually small and inconsistent. Organic foods may have lower pesticide residue, but conventional foods still fall within safe ranges according to health agencies.
Bottom line: Organic food might offer peace of mind, but it is not required for building muscle. Total protein and calories matter far more.
Grass-Fed vs Conventional Meat
Grass-fed meat comes from animals that primarily eat grass, while conventional livestock are usually grain-fed during the later stages of life. Grass-finished means the animal ate only grass for its entire life.
Nutritionally, grass-fed meat is often slightly leaner and may contain more omega-3s, conjugated linoleic acid, and antioxidants. However, these differences are very small and unlikely to make a meaningful difference for muscle growth or overall health.
Both grass-fed and grain-fed meats are excellent sources of high-quality protein, B vitamins, iron, and creatine. Grass-fed meat may appeal for ethical or environmental reasons, but when it comes to supporting your training and physique goals, either one gets the job done.
What Actually Matters
Muscle growth relies on three main factors: training hard, eating enough protein, and eating enough total calories.
You’ve probably already got the training part handled. So let’s look at how to fuel your gains without burning through your budget.
Protein on a Budget
You don’t need steak every day to get jacked. The classic boneless, skinless chicken breast is cheap, lean, and effective. But eating nothing but chicken gets old fast.
Budget friendly protein
- Pork tenderloin is often cheaper than chicken and just as lean
- Beef eye of round is lean, high in protein, and one of the cheapest cuts of red meat
- Boneless, skinless chicken thighs or beef chuck roast add variety and more fat, which can help if you're in a calorie surplus
You can also get great value from canned tuna, eggs, frozen fish, and even Greek yogurt or cottage cheese.
Carbs That Stretch Your Dollar
Carbs are one of the easiest and cheapest nutrients to load up on. You can buy bulk rice and beans for next to nothing. Pasta, potatoes, oats, and bread are all inexpensive and great for fueling hard training.
If you are serious about making progress, don’t fear carbs. Embrace them. Your wallet and your performance will thank you.
Affordable Fruits and Veggies: Fresh, Frozen, or Canned?
People often assume you have to buy fresh produce to eat healthy, but that just isn’t true. Frozen and canned fruits and vegetables can be just as nutritious—sometimes even more so—and they last much longer.
Frozen produce is typically picked at peak ripeness and flash-frozen quickly, which helps preserve most of its vitamins and minerals. Canned options retain many nutrients as well, though some heat-sensitive ones like vitamin C may be slightly reduced. Still, both are excellent sources of fiber, antioxidants, and other important micronutrients.
The best choice is the one you’ll actually eat consistently. Just check the label to avoid added sugars or excess sodium in canned goods. And if you’ve ever tossed a five dollar tub of spinach that turned to sludge in your fridge, frozen or canned starts to look like the smarter choice. Less waste, more gains.
Build Muscle, Save Money: Here’s a Sample Day
To tie it all together, here’s what a full day of eating could look like for someone aiming to build muscle on a budget. This sample plan hits around 2,500 calories and 180 grams of protein using affordable, easy-to-find foods.
Final Thoughts
Ronnie may never shout, “Ain’t nobody wanna eat,” but maybe he should.
Training hard is the fun part for most of us. Getting your diet in check, especially on a budget, takes a little more planning. But it’s absolutely possible to eat for muscle growth without draining your bank account.
Stick to the basics. Be consistent. Spend wisely. And maybe use the money you save on food to buy new shirts once your sleeves start getting tight.
Find Trevor on…
Instagram: @Trevorxgage
