Weight Loss & Muscle Gain Diet Plan for Men on a Budget

Diet Plan

Achieve Your Ideal Weight of 75kg: Easy & Affordable Diet Plan

If you weigh 87kg and your goal is to get down to 75kg, all while gaining muscles, you’re at the right place. Below is a low-budget diet plan that doesn’t compromise on nutrition.

Breakfast Options:

Oatmeal with skimmed milk and a banana
Whole grain toast with scrambled eggs
Greek yogurt with honey and almonds

Lunch Options:

Grilled chicken or tofu salad with lots of vegetables
Lentil soup with whole-grain bread
Brown rice with grilled fish or legumes

Dinner Options:

Baked chicken or beans with steamed broccoli
Quinoa salad with roasted vegetables
Grilled turkey or eggplant with a side of green beans

Snack Options:

Fresh fruits like apples or oranges
A handful of mixed nuts
Carrot or cucumber sticks with hummus

Workout Nutrition:

Since you’re also aiming to gain muscles, incorporating proteins like eggs, chicken, beans, and low-fat dairy is vital. Protein shakes can be a good option post-workout.


Drink at least 8-10 glasses of water daily to keep yourself hydrated. It helps in metabolism and in maintaining overall health.


Always consult a healthcare provider or a certified nutritionist before starting any diet plan as individual needs can vary. This plan is generally balanced for an adult male aiming to lose weight and gain muscles on a budget, but individualized guidance should be sought for best results.