Protein is needed to build muscle. Good protein foods are chicken, hamburger, eggs, and canned tuna. Peanut butter and cooked dried beans, peas, and lentils are also very good protein foods, and cost less than meat. Eat fruit at least three times every day. Fruit adds vitamins to your diet.
Fruit juice is good too.
Canned fruit is easy to use, and even the juice in the can may be good for you if it does not have a lot of sugar added to it. Eat vegetables at least two times every day. Eat bread, cereal, noodles, or rice at least four times every day. Many grain-based foods are available in bulk at low prices. Try oatmeal, grits, pancakes, spaghetti and other noodles, and rice.