Budget-friendly diet plan for beginners
Diet plan grocery list
Brown rice
Whole wheat bread
Eggs
Chicken breasts
Ground turkey
Canned tuna
Black beans
Lentils
Rolled oats
Sweet potatoes
Carrots
Broccoli
Spinach
Tomatoes
Bell peppers
Onions
Garlic
Bananas
Apples
Oranges
Greek yogurt
Cottage cheese
Cheddar cheese
Almond milk
Peanut butter
Olive oil
Canned tomatoes
Canned corn
Frozen peas
Frozen mixed berries
Whole wheat pasta
Canned chickpeas
Canned salmon
Diet plan overview
The budget-friendly diet plan for beginners makes healthy eating simple and affordable. It features easy-to-cook meals with basic ingredients like rice, beans, and seasonal produce. This plan is perfect for those new to dieting, offering straightforward recipes that are both tasty and budget-friendly.
By focusing on inexpensive and accessible foods, this diet helps you start your healthy eating journey without financial stress. It’s an easy way to improve your diet without overcomplicating things.
Foods to eat
- Whole Grains: Start with affordable options like oats, brown rice, and whole grain bread.
- Basic Vegetables: Carrots, potatoes, and leafy greens are easy to cook and cost-effective.
- Simple Proteins: Eggs, chicken, and tofu are great for beginners and easy on the wallet.
- Fruits: Stick to basic fruits like apples, bananas, and oranges for snacks and breakfast.
- Canned Goods: Stock up on canned beans and tomatoes for versatile, cheap ingredients.
✅ Tip
Foods not to eat
- Gourmet Ingredients: Avoid pricey cheeses, exotic spices, and specialty oils when starting out.
- Processed Snacks: Limit chips, candy, and other junk foods that add up in cost and calories.
- Sugary Drinks: Skip sodas and fancy coffees; stick to water and homemade drinks.
- Expensive Meats: Avoid costly cuts of beef and lamb; opt for more affordable proteins.
- Pre-packaged Meals: Ready meals are convenient but often expensive and not very nutritious.
Main benefits
A budget-friendly diet plan for beginners simplifies meal planning and grocery shopping, making it less intimidating for those new to dieting. It emphasizes affordable, easy-to-find ingredients, reducing the stress of meal prep. By starting with this plan, beginners can build a strong foundation of healthy eating habits without the pressure of high costs. Plus, it often includes flexible options, allowing for gradual adjustments to one's dietary preferences.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Meal plan suggestion
7-Day Meal Plan for Budget-Friendly Diet for Beginners
Day 1
- Breakfast: Oatmeal with sliced banana and a sprinkle of almonds
- Lunch: Grilled chicken breast with brown rice and steamed broccoli
- Dinner: Ground turkey stir-fry with bell peppers, onions, and canned tomatoes
- Snack: Greek yogurt with strawberries
Day 2
- Breakfast: Scrambled eggs with spinach and a slice of whole wheat toast
- Lunch: Tuna salad with mixed greens, tomatoes, and cucumber
- Dinner: Baked salmon with sweet potatoes and steamed broccoli
- Snack: Apple slices with a tablespoon of peanut butter
Day 3
- Breakfast: Smoothie with spinach, banana, and almond milk
- Lunch: Chickpea salad with cucumber, tomatoes, and olive oil dressing
- Dinner: Baked chicken breast with brown rice and steamed mixed vegetables
- Snack: Carrot sticks with hummus
Day 4
- Breakfast: Greek yogurt with sliced banana and a sprinkle of oats
- Lunch: Black bean and corn salad with bell peppers and onions
- Dinner: Ground turkey and vegetable stir-fry with brown rice
- Snack: Cottage cheese with a handful of strawberries
Day 5
- Breakfast: Oatmeal with blueberries and a handful of almonds
- Lunch: Whole wheat pasta salad with spinach, tomatoes, and cucumbers
- Dinner: Baked salmon with quinoa and steamed green beans
- Snack: Orange slices with a handful of walnuts
Day 6- Breakfast: Scrambled eggs with kale and a slice of whole wheat toast
- Lunch: Lentil soup with carrots, tomatoes, and spinach
- Dinner: Grilled chicken breast with sweet potatoes and broccoli
- Snack: Greek yogurt with blueberries
Day 7
- Breakfast: Smoothie with spinach, apple, and almond milk
- Lunch: Quinoa salad with mixed greens, tomatoes, and cucumbers
- Dinner: Baked chicken breast with brown rice and steamed mixed vegetables
- Snack: Apple slices with peanut butter
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Zuzanna Kędziora
- Published on Jun 5, 2024
- Updated on Nov 1, 2024