If you want to build muscle, increase your boxing strength, or your brain power during long study sessions, you're going to need fuel that you can rely on. The great thing? You don't need to break the bank to eat right and reach your fitness and academic goals.

Below is a low-cost, high protein food list I've created that you can use as a guide to help you gain weight healthily, gain muscle mass and fuel your brain through long periods.





Egg 

12g


Soya Chunks 

36g


Peanuts 

15g


Moong dal 

24g


Black chickpeas

20g


Curd 

9g





1. Eggs are a "natural multi-vitamin".

Eggs are the cheapest and highest protein foods out there, you cannot compare the quantity of protein you're receiving from any food for its cost.

Macro Nutrient Content: Two eggs offer around 10-12 grams of protein readily available for your body to absorb.

Benefits: A fantastic source of multi-vitamins and calories to enable healthy weight gain; Eggs are the best food to assist in fast muscle growth because they offer everything that is necessary to gain muscle mass. After an intensive workout, Eggs offer your body the perfect foods it needs to repair the damaged muscle tissue.


2. Soya chunks are the king of budget, high-protein food.

The perfect mass-building food on a budget is Soya chunks (Meal Maker).

Macro Nutrient Content: 100 grams of soya chunks offer approximately 52 grams of protein and is one of the most highly rated protein foods you can get - more so than meat, eggs, or chicken.

Benefits: You can easily incorporate soya chunks into your healthy weight gain meal plan. Soya chunks are a low-fat option and ideal for whole family use.



Next best is peanuts, 100 grams provides between 20-25 grams of protein and readily available.

Furthermore, they offer you a quality weight-gain snack because they contain protein alongside good fats. The best snack food.


4.Moong dal provides around 20 grams of protein for 100 grams and is very easily available.

It's also perfect for boxers and weightlifters to stay energized and not get tired. It is an all-amino-acid food and thus very healthy. Good for muscle growth. Also has good digestion and assists in weight gain. The presence of B vitamins helps fuel the brain and keeps you energized to keep on reading through your studies. It's perfect to counteract that sugar crash.


5.Black chickpeas: what are the best plant-based sources of nutrition?

They're fantastic for both physical and mental strength. Black chana offers protein because of their rich ion content, and they are great for training in boxing, along with being a superb food for heavy weightlifters.


6.Curd: 

an excellent source of high-quality animal protein, typically offering between 3-4 grams per 100 grams. It contains protein but what type? After training, it's a great protein food for nighttime, helping the digestive tract and nutrient absorption, and contributing to healthy weight gain.