Top 10 High Protein Food's To Fast Muscle Gain (2026 Best Source)

Why Protein is important For Busy Lifestyle 

Gaining weight and building muscle is often portrayed as an expensive journey involving costly supplements and imported berries.

 Top 10 High-Protein Foods Under ₹50 for Fast Muscle Gain Introduction You can actually build muscle and gain weight healthily even on a tight budget. Protein, a macronutrient, warrants our focus. Protein builds muscle so affordable quick protein sources are essential for busy people. This guide explores the best high-protein foods in India under ₹50 per serving helping you reach your fitness goals affordably. 

1. Soya Chunks (The Protein Powerhouse) 

Soya chunks are perhaps the most cost-effective protein source available. 

They have nearly 52 grams of protein per 100 grams outperforming meat in protein density Cost Approximately ₹10–15 per 50g serving How to eat Soak them in hot water squeeze them out and add them to your daily vegetable curry or rice 

2.Whole Eggs 

Eggs are a complete protein meaning they contain all nine essential amino acids. Eggs cook fast and are pretty cheap (₹7–8), plus two give you about 12–14g of great protein and the fats your hormones need. 

3.Greek Yogurt or Homemade Curd (Dahi) While branded

 Greek yogurt can be expensive thick homemade curd is an excellent alternative. Essentially, it's probiotics for better gut function, so you actually utilize those extra calories.

A large bowl costs about ₹20. For extra calories mix in a teaspoon of honey and some nuts. 

4.Roasted Chana Sattu

Often called the Poor Man's Protein Shake roasted chana or Sattu powder is incredible for weight gain. Fiber and plant protein? It's got 'em. It costs ₹15–20 per 100g. You can drink Sattu mixed with water and lemon or eat roasted chana as a snack during work hours.

5. Paneer (Cottage Cheese)

Paneer is a staple for vegetarians. Casein protein digests slowly, making it a suitable bedtime snack to limit overnight muscle protein breakdown. A 100g serving of loose paneer typically costs about ₹40–45 from a local dairy. 

6. Peanuts and Peanut Butter

Peanuts are packed with healthy monounsaturated fats and protein. Their high caloric density helps those with low appetite. A handful of peanuts costs less than ₹5. Two tablespoons of peanut butter provide about 8 grams of protein and 190 calories. 

7.Green Moong Dal 

lentils form the Indian diet's very base. Green moong? Loads of protein, and way easier to digest than other legumes. At under ₹15 a serving, it's cheap. Sprouting moong dal? More vitamin C, plus easier protein absorption. 

8.Milk

A simple glass of full-fat milk is a classic weight-gain tool. It has both whey and casein protein.

Green Moong Dal lentils? Foundational to Indian diets. Green Moong? Protein-rich and easily digestible, unlike other legumes. It costs less than ₹15 per serving. Sprouting moong dal increases its vitamin C content and makes the protein easier to absorb. Full-fat milk: a simple, time-tested strategy for weight gain. It has whey and casein protein. Expect to pay ₹25–30 for a 500ml serving. Drink one glass in the morning and one before bed to easily add 16g of protein to your day. 

9.Banana 

Bananas are the best "energy fuel" for your workouts even though they aren't high in protein. Carbohydrates ensure protein's use in muscle anabolism, not catabolism. Bananas run ₹5–7.

10. Oats

Oats are a complex carbohydrate with a decent amount of protein (about 13g per 100g). They help maintain consistent energy throughout the day.

 Figure about ₹15–20 per serving. For weight gain on a busy schedule, consider this: breakfast might include two boiled eggs and a banana (14g protein); lunch, soya chunk curry with rice and dal (30g protein); an evening snack of roasted chana or peanut butter toast (10g protein); dinner, paneer bhurji or moong dal with roti (20g protein); and finally, a glass of milk before bed (8g protein).