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Have you ever been asked the Desert Island question?

You know the one. If you were stranded on a desert island for the rest of your life what book would you take with you? What album would you bring?

Well today, you’re going to discover the 5 best foods to have if you were stranded on a desert island for the rest of your life… And all you have for entertainment is exercise. These 5 foods are “dirt cheap”, packed with vitamins and minerals and loaded with everything you need to build muscle fast.


But here’s the deal—you don’t need to be stranded on a desert island to make these foods a staple in your muscle-building diet. If you’re on a tight budget and you’re scraping pennies to make it through the week, the following foods will give you everything you need and more to pack on mass, fast…

And after you read this list, check out where you can get a bigger variety of muscle building foods that cost you almost nothing HERE.

Whole Eggs

If you had to narrow your ‘desert island’ foods down to one—this is it. Whole eggs (yoke and white) are packed with essential amino acids, which are the proteins you need to build muscle fast…

And unlike other protein sources, eggs don’t only have a few essential amino acids. Eggs have all of them. A single egg contains 7 grams of protein, plus 5 grams of fat—weighing in at 90 high powered calories per egg.

As an added bonus, eggs are loaded with HDL cholesterol—a precursor to testosterone. While you sleep, your body converts cholesterol into testosterone, so the more cholesterol you eat, the better your testosterone levels will be. And the more testosterone you have, the easier it’ll be to build muscle and burn fat around the clock.

White Rice

White rice (not brown rice) is one of the cheapest foods you can buy. And it’ll have a massive payoff for building muscle… Packed with nutrient-dense carbohydrates, white rice is easy to make in bulk and tastes great with just about every meal.

And despite what you’ve heard, white rice is a better option for building muscle than brown rice. Brown rice contains an “anti-nutrient” called phytic acid, which inhibits the enzymes you need to properly digest protein and starches to build muscle…

White rice, on the other hand doesn’t have this protein-sucking anti-nutrient. Just vital carbs that’ll help you pack on muscle, fast.

Peanut Butter

You’ve been enjoying it since you were a kid. And it’s one of the easiest food options you can keep with you to pack on muscle fast…

Each 2-tablespoon serving of peanut butter contains almost 200 calories, 8 grams of protein and 16 grams of fat. So you won’t have a hard time eating enough calories to bulk up as long as you’re snacking on peanut butter throughout the day.

Plus, peanut butter is one of the most cost-effective foods you can buy. 100-calories of peanut butter will cost you less than 10 cents per 100-calories. Get some in your cupboard to pack on some serious muscle…

And for more tips on how to bulk-up on a budget CHECK THIS OUT.

Whole Milk

To bulk up fast, drink more whole milk…

One gallon of whole milk contains 2,400 calories, 120 grams of protein, 200 grams of carbs and 120 grams of fat. The protein content is mostly casein protein—making a tall glass of milk a great pre-bed “snack” because casein is a slow-digesting protein that’ll build muscle while you sleep.

Even better, milk is a great “on the go” calorie source that’s easy to chug and doesn’t require any effort to make.


Canned tuna is the cheapest fish in the sea. And should be a staple in your bulking diet…

A small can of tuna contains 24 grams of protein—and takes almost no effort to eat (if you can handle the taste).

If you’ve ever checked out the prices of beef and chicken breast, you know it’s difficult to find affordable protein sources…

But none is as cheap andas packed with protein as tuna. For a high-powered muscle building meal, dump some tuna in a couple servings of rice and pack on the muscle.

Now What?

You don’t need a wide variety of foods to build muscle fast. In fact, if you were stranded on a desert island with the foods I’ve listed for you above, you’d have no problem building muscle at all…

Eat these foods. Pack on muscle. It’s that simple. And for an all-inclusive guide on how to build muscle faster than you ever thought possible, grab a FREE copy of my book Bulk Up Fast by CLICKING HERE.


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