Budget Indian Grocery List for Muscle Building

You Don’t Need Imported Whey to Get Big

Getting fit on a budget in India is totally possible. You just need to know what to buy, where to shop, and what gives the most protein per rupee.

This grocery list focuses on muscle-building staples that are:

• Affordable 💸
• Widely available 🛒
• High in protein 💪
• Tasty and familiar 🍛

Let’s go.

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🛒 Budget Grocery List for Indian Muscle Builders

Item	Price (₹)	Qty	Protein	Notes
Soya Chunks	₹100	1 kg	52g/100g	Reliance Smart or Big Bazaar
Whole Eggs	₹6–7 each	Per egg	6g	Buy in trays for cheaper bulk
Toor/Moong Dal	₹120–140	1 kg	24g/100g	Cheap protein + fiber
Rice	₹45–60	1 kg	2.5g/100g	Great carb source
Wheat Flour	₹30–50	1 kg	12g/100g	Roti + carbs + some protein
Peanuts	₹90–110	1 kg	25g/100g	Healthy fat + protein
Milk (full fat)	₹25–30	500 ml	3g/100ml	Great for shakes
Curd (dahi)	₹20–25	400g	~8g	Probiotic + protein + budget-friendly
Homemade Paneer	~₹80–100	200g	~36g	Make from 1 liter milk
Chickpeas/Rajma	₹80–100	1 kg	~20g/100g	Soak and boil at home
Bananas	₹30–40	1 dozen	~1g	Cheap, great pre/post workout carbs

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🥣 Muscle Meal Ideas from This List

1. Soya stir-fry + rice → 30g protein
2. 2 eggs + 1 roti + curd → 20g protein
3. Dal + rice + peanut chutney → 25g protein
4. Peanut butter banana shake (milk + peanuts + banana) → 20g+ protein
5. Paneer bhurji + roti → 30g protein

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Where to Shop for Cheapest Gains

• Reliance Smart / Dmart → bulk pulses, soya, milk
• Local Kirana Stores → eggs, atta, dal, spices
• Sabzi Mandi / Local Dairy → cheap paneer, fresh veggies, curd
• Online (BigBasket, Zepto, Blinkit) → watch for deals and combo packs

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Quick Tips to Save More

• Buy in bulk when there’s an offer
• Use loyalty apps (Smart Bazaar, Paytm cashback)
• Make at home: paneer, curd, peanut butter
• Plan meals weekly to reduce waste and extra spends, it'll only take you 10 mins max

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Final Takeaway

You don’t need imported supplements or quinoa salads to get strong. You just need dal, eggs, milk, soya, and some smart shopping.

Train hard. Eat local. Save money. Get jacked. 🇮🇳💪

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Need a printable version of this grocery list? Let me know and I’ll format one for you! Or you can always screenshot asap