Achieving a six-pack doesn’t have to break the bank. In fact, with the right combination of affordable foods and supplements, you can build muscle, burn fat, and stay energized without spending a fortune. Whether you’re just starting your fitness journey or looking to refine your abs, these cost-effective options will help you reach your goals. Here’s a look at the first five awesome cheap foods and supplements that can pave the way to six-pack success.
1. Oats
- Why It’s Great: Oats are packed with fiber, which helps keep you full and supports digestive health. The slow-releasing carbs provide sustained energy, making them a perfect pre-workout meal.
- How It Helps: Keeps you full longer, helping to prevent overeating and providing the energy needed for intense ab workouts.
- Cost: Oats are one of the cheapest whole grains available, making them a budget-friendly staple.
2. Eggs
- Why It’s Great: Eggs are a complete protein source, meaning they contain all the essential amino acids your body needs for muscle repair and growth.
- How It Helps: Protein is crucial for muscle recovery and building those ab muscles, while also helping to burn fat.
- Cost: Eggs are affordable and versatile, perfect for any meal of the day.
3. Greek Yogurt
- Why It’s Great: Rich in protein and probiotics, Greek yogurt supports muscle recovery and gut health.
- How It Helps: High protein content aids in muscle building, while probiotics ensure your digestive system runs smoothly, preventing bloating.
- Cost: Even the more premium options are relatively inexpensive, and you can often find them on sale.
4. Bananas
- Why It’s Great: Bananas are an excellent source of quick energy and potassium, which helps regulate muscle function.
- How It Helps: Ideal as a pre-workout snack, providing the energy you need without excess calories.
- Cost: Bananas are one of the cheapest fruits, and they’re available year-round.
5. Cottage Cheese
- Why It’s Great: Cottage cheese is rich in casein protein, a slow-digesting protein that helps keep you full and nourished overnight.
- How It Helps: Consuming it before bed can help muscle repair during sleep, contributing to overall muscle development and fat loss.
- Cost: It’s affordable and can be easily incorporated into various meals or snacks.
6. Brown Rice
- Why It’s Great: Brown rice is a whole grain packed with complex carbs, fiber, and essential nutrients like magnesium and B vitamins.
- How It Helps: The slow-digesting carbs provide sustained energy, making it a great base for your post-workout meals, ensuring you replenish glycogen stores without spiking insulin levels.
- Cost: Brown rice is a cheap, versatile staple that can be used in a variety of meals.
7. Chicken Breast
- Why It’s Great: Chicken breast is one of the leanest sources of protein, essential for muscle growth and fat loss.
- How It Helps: High in protein and low in fat, chicken breast helps you build lean muscle mass, which is key to achieving a defined six-pack.
- Cost: Buying in bulk or on sale can make chicken breast an economical choice for your protein needs.
8. Sweet Potatoes
- Why It’s Great: Sweet potatoes are a nutrient-dense source of complex carbs, loaded with vitamins A and C, and fiber.
- How It Helps: Provides sustained energy for workouts and helps keep you full, preventing overeating and aiding in fat loss.
- Cost: Sweet potatoes are inexpensive, filling, and available year-round.
9. Spinach
- Why It’s Great: Spinach is a low-calorie leafy green that’s rich in vitamins, minerals, and antioxidants.
- How It Helps: Helps reduce inflammation, supports muscle function, and provides a filling, nutrient-dense option that can be added to any meal without adding extra calories.
- Cost: Spinach is often cheap, especially when bought in bulk or frozen.
10. Tuna (Canned)
- Why It’s Great: Canned tuna is an affordable source of high-quality protein and omega-3 fatty acids.
- How It Helps: Omega-3s help reduce inflammation, support muscle recovery, and promote fat loss, while the protein content aids in building and maintaining lean muscle.
- Cost: Canned tuna is one of the cheapest protein sources available, making it a great pantry staple.
11. Quinoa
- Why It’s Great: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber and packed with vitamins and minerals like magnesium and iron.
- How It Helps: Provides sustained energy and supports muscle recovery, while the fiber content helps keep you full and aids in digestion.
- Cost: While slightly more expensive than some grains, buying in bulk can make quinoa a cost-effective, nutrient-dense option.
12. Almonds
- Why It’s Great: Almonds are rich in healthy fats, protein, and fiber, making them a great snack to keep you satisfied between meals.
- How It Helps: The healthy fats in almonds support heart health and hormone production, both of which are important for maintaining a lean physique. They also help keep hunger at bay.
- Cost: Buying almonds in bulk can reduce the cost significantly, making them a smart investment for your diet.
13. Chia Seeds
- Why It’s Great: Chia seeds are a superfood rich in omega-3 fatty acids, fiber, and protein. They also expand when mixed with liquid, helping you feel full longer.
- How It Helps: Chia seeds aid in digestion, support muscle recovery, and provide a nutrient-dense addition to your meals, all while keeping you satiated.
- Cost: A little goes a long way with chia seeds, making them an economical and versatile supplement to include in your diet.
14. Black Beans
- Why It’s Great: Black beans are a plant-based protein source that is also high in fiber, iron, and folate. They’re great for adding bulk to meals without adding excess calories.
- How It Helps: Provides a protein-rich, filling option that supports muscle growth and aids in fat loss by keeping you full longer.
- Cost: Black beans are one of the cheapest protein sources available, especially when bought in bulk or dried.
15. Green Tea
- Why It’s Great: Green tea is rich in antioxidants and has been shown to boost metabolism and support fat loss.
- How It Helps: The catechins in green tea help to increase fat burning, especially during exercise, making it an excellent drink for those aiming for a six-pack.
- Cost: Green tea is affordable and can be found in most grocery stores, making it an easy addition to your daily routine.
16. Broccoli
- Why It’s Great: Broccoli is a low-calorie vegetable packed with vitamins, minerals, and fiber, making it an excellent choice for adding volume to your meals without adding extra calories.
- How It Helps: The high fiber content helps you stay full longer, and the nutrients support overall health and muscle recovery.
- Cost: Broccoli is inexpensive, especially when purchased fresh or frozen, and can be a versatile addition to many dishes.
17. Sardines (Canned)
- Why It’s Great: Sardines are a fantastic source of protein, omega-3 fatty acids, and calcium, making them a nutrient-dense option for muscle building and fat loss.
- How It Helps: The protein and omega-3s support muscle recovery and fat metabolism, while the calcium strengthens bones and aids in muscle contraction.
- Cost: Canned sardines are highly affordable and readily available, making them a convenient option for your diet.
18. Peanut Butter
- Why It’s Great: Peanut butter is rich in healthy fats, protein, and fiber, making it a satisfying snack that can help curb hunger and provide long-lasting energy.
- How It Helps: The protein and healthy fats support muscle growth and help keep you full, preventing overeating.
- Cost: Peanut butter is cost-effective, especially when bought in larger containers or on sale, and it can be used in a variety of meals and snacks.
19. Lentils
- Why It’s Great: Lentils are a plant-based protein source that is also high in fiber, iron, and other essential nutrients, making them a nutritious and filling option.
- How It Helps: The high fiber and protein content helps keep you full and supports muscle growth, while the iron aids in energy production and muscle function.
- Cost: Lentils are one of the most affordable protein sources, especially when bought dried in bulk.
20. Apples
- Why It’s Great: Apples are a low-calorie fruit rich in fiber and antioxidants, making them a great snack that can help you stay full and energized throughout the day.
- How It Helps: The fiber in apples aids digestion and keeps you feeling full, helping to prevent overeating and support fat loss.
- Cost: Apples are inexpensive, especially when bought in season or in bulk, and they make for a convenient, portable snack.
21. Carrots
- Why It’s Great: Carrots are a low-calorie vegetable high in fiber and vitamin A, making them a great snack or addition to meals for added nutrition.
- How It Helps: The fiber content helps keep you full, while the natural sweetness can satisfy cravings without added sugars.
- Cost: Carrots are inexpensive, especially when bought in bulk, and can be enjoyed raw or cooked.
22. Pumpkin Seeds
- Why It’s Great: Pumpkin seeds are rich in protein, healthy fats, magnesium, and zinc, making them a nutritious snack that supports muscle function and recovery.
- How It Helps: The combination of protein and healthy fats helps keep you full, while the magnesium supports muscle function and energy production.
- Cost: Pumpkin seeds are inexpensive and can be purchased in bulk, making them a cost-effective snack option.
23. Cabbage
- Why It’s Great: Cabbage is a low-calorie vegetable packed with fiber, vitamins C and K, and antioxidants. It’s also versatile and can be used in a variety of dishes.
- How It Helps: The fiber in cabbage helps with digestion and keeps you full, aiding in weight management and fat loss.
- Cost: Cabbage is one of the cheapest vegetables available, making it a great budget-friendly option for your diet.
24. Whey Protein
- Why It’s Great: Whey protein is a fast-digesting protein supplement that is rich in essential amino acids, making it ideal for post-workout recovery.
- How It Helps: Whey protein supports muscle recovery and growth, making it easier to build and maintain lean muscle mass.
- Cost: While some protein powders can be pricey, there are affordable options available, especially when bought in bulk or during sales.
25. Canned Salmon
- Why It’s Great: Canned salmon is a cost-effective source of high-quality protein, omega-3 fatty acids, and vitamin D.
- How It Helps: The omega-3s in salmon help reduce inflammation and support muscle recovery, while the protein content aids in muscle building and fat loss.
- Cost: Canned salmon is much cheaper than fresh salmon but still offers all the nutritional benefits, making it an excellent addition to your diet.
