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Budget-friendly diet plan for weight loss

Looking to shed some pounds without burning a hole in your wallet? A budget-friendly diet plan for weight loss might be just what you need. It focuses on affordable, nutritious foods that keep you full and satisfied while helping you trim down. With a bit of planning and smart choices, you can eat well and still save money.
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Diet plan grocery list

Brown rice

Chicken breast

Ground turkey

Canned tuna

Eggs

Greek yogurt

Cottage cheese

Skim milk

Spinach

Kale

Broccoli

Carrots

Bell peppers

Tomatoes

Zucchini

Sweet potatoes

Onions

Garlic

Apples

Bananas

Berries

Oranges

Oats

Lentils

Black beans

Chickpeas

Quinoa

Almonds

Peanut butter

Whole wheat bread

Olive oil

Canned tomatoes

Frozen mixed vegetables

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Diet plan overview

The budget-friendly diet plan for weight loss focuses on affordable, nutritious foods to help you lose weight without breaking the bank. It includes staples like beans, rice, and seasonal vegetables that are both cheap and healthy. This plan emphasizes portion control and balanced meals to support steady weight loss.

With simple, cost-effective recipes, this diet makes it easy to stick to your weight loss goals. It’s a practical approach to eating well and shedding pounds on a budget.

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Foods to eat

  • Whole Grains: Oats, brown rice, and whole wheat bread which are cost-effective and filling.
  • Legumes: Beans, lentils, and chickpeas rich in protein and fiber.
  • Seasonal Vegetables: Carrots, cabbage, and potatoes that are affordable and nutritious.
  • Frozen Fruits and Vegetables: Economical options like frozen berries and mixed vegetables.
  • Lean Proteins: Chicken breast, canned tuna, and eggs which provide protein without breaking the bank.

✅ Tip

Frozen veggies are your secret weapon – affordable, packed with nutrients, and perfect for quick, healthy meals.

Foods not to eat

  • Junk Food: Fast food, chips, and candy that are inexpensive but unhealthy.
  • Sugary Beverages: Soda, energy drinks, and sweetened coffee adding empty calories.
  • Processed Snacks: Packaged cookies, crackers, and snack bars high in sugar and fats.
  • High-Fat Dairy: Whole milk, cheese, and butter which can add unnecessary calories.
  • Refined Grains: White bread, white rice, and pasta that lack essential nutrients.

Main benefits

The budget-friendly diet plan for weight loss makes it easy to eat healthy without breaking the bank. It focuses on affordable, nutrient-dense foods that keep you full longer. This plan helps reduce food waste by incorporating versatile ingredients. You might also find it simpler to stick to your diet since it's cost-effective and satisfying.

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📊 40.2% of American women have obesity (Source)

How to budget on this diet plan

Weight loss doesn't have to cost a fortune. Beans and lentils are your budget BFFs - they're packed with protein and fiber, keeping you feeling full for longer. Frozen vegetables are your allies again - affordable and bursting with nutrients. Skip processed, pre-packaged diet foods - they're often overpriced and loaded with hidden sugars and sodium.

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Meal plan suggestion

7-Day Meal Plan for Budget-Friendly Diet for Weight Loss

Day 1

  • Breakfast: Oatmeal with sliced banana and a sprinkle of berries
  • Lunch: Grilled chicken breast with brown rice and steamed broccoli
  • Dinner: Ground turkey stir-fry with bell peppers, onions, and canned tomatoes
  • Snack: Apple slices with a tablespoon of peanut butter

Day 2

  • Breakfast: Greek yogurt with berries and a handful of almonds
  • Lunch: Tuna salad with mixed greens, tomatoes, and cucumber
  • Dinner: Baked salmon with quinoa and steamed kale
  • Snack: Carrot sticks with hummus

Day 3

  • Breakfast: Smoothie with spinach, banana, and skim milk
  • Lunch: Chicken breast wrap with whole wheat tortilla, lettuce, and tomatoes
  • Dinner: Lentil soup with carrots, onions, and garlic
  • Snack: Cottage cheese with sliced peaches

Day 4

  • Breakfast: Scrambled eggs with spinach and a slice of whole wheat bread
  • Lunch: Chickpea salad with cucumber, tomatoes, and olive oil dressing
  • Dinner: Baked sweet potatoes with black beans and salsa
  • Snack: Orange slices with a handful of almonds

Day 5

  • Breakfast: Greek yogurt with sliced banana and a sprinkle of oats
  • Lunch: Tuna and black bean salad with bell peppers and onions
  • Dinner: Ground turkey and vegetable stir-fry with quinoa
  • Snack: Apple slices with peanut butter

Day 6

  • Breakfast: Smoothie with kale, apple, and skim milk
  • Lunch: Lentil and vegetable stew with carrots, zucchini, and canned tomatoes
  • Dinner: Baked chicken breast with brown rice and steamed spinach
  • Snack: Cottage cheese with berries

Day 7

  • Breakfast: Oatmeal with sliced strawberries and a drizzle of honey
  • Lunch: Quinoa salad with mixed greens, tomatoes, and cucumbers
  • Dinner: Grilled chicken breast with sweet potatoes and broccoli
  • Snack: Greek yogurt with a handful of almonds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.