15 Cheap Muscle-Building Foods | Oasis Health Club

These are filled with six grams of protein per ounce, and they’re easy to eat straight out of the bag or throw on a salad, says Angelone.

When they pack ’em in, like, well, sardines, you get more protein for your buck. Each tin has about 23 grams of the good stuff. They’re also a good source of healthy fats. “The omega-3 fatty acids found mainly in fish and fish oils supplements result in lower inflammation, and muscle building is usually associated with some inflammation (micro damage to the muscles followed by repair and muscle growth),” says Angelone. “If inflammation continues after exercise, it can adversely influence muscle soreness, tissue repair and growth. Omega-3 fats have also been shown to increase blood flow to muscles during exercise, decrease muscle soreness and swelling.”

12. Edamame

Frozen bags of edamame are common at grocery stores these days and provide you with a budget plant-based protein (each cup contains about 18 grams). “In addition to protein, edamame has mono- and polyunsaturated fats, which are good for your heart, help absorb other fat-soluble vitamins (vitamins A, D, E, and K), and may help improve cholesterol levels,” says Armul.

13. Tuna

Flavored tuna packets have helped make this high-protein snack more affordable and portable. Each three-ounce serving contains about 22 grams of protein, and “they also supply healthy fats to help fill you up,” says Armul.

14. Quinoa

Quinoa has reputation for being expensive, but its price has actually been on the decline recently. And with eight grams of protein per cup, quinoa beats other grains when it comes to muscle-building. “It’s a complete protein, so it contains all nine essential amino acids,” says Armul. “You can save money on quinoa by choosing the generic brand, buying from wholesale stores or buying in bulk,” she says. “It can also be cheaper to buy plain and flavor it yourself with basil, garlic and other herbs and spices.”

15. Asparagus

A cup of cooked asparagus has 4.5 grams of protein—more than what you’ll find in many veggies—but just 40 calories. “It’s also an excellent source of vitamin A, vitamin C, vitamin K and folate,” says Armul.