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diet plan for free

Who says eating healthy has to be expensive? A free diet plan uses affordable, everyday ingredients to create nutritious and tasty meals. It’s all about making the most of what you have and still enjoying a balanced diet without breaking the bank.

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Diet plan grocery list

  • Rice
  • Spinach
  • Broccoli
  • Carrots
  • Cabbage
  • Potatoes
  • Apples
  • Bananas
  • Oranges
  • Plain Greek yogurt
  • Eggs

  • Whole wheat bread
  • Oats
  • Peanuts
  • Chicken thighs
  • Ground turkey
  • Bell peppers
  • Zucchini
  • Quinoa
  • Lentils
  • Canned tomatoes
  • Olive oil

  • Avocado
  • Tomatoes
  • Cucumber
  • Frozen berries
  • Milk
  • Cheddar cheese
  • Garlic
  • Onions
  • Green beans
  • Pasta
  • Frozen peas

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

A diet plan for free shows you how to eat healthily without spending a lot of money. It uses affordable, everyday ingredients to create nutritious meals that fit any budget. This plan helps you make the most of what you have while still enjoying balanced and delicious foods.

It’s all about being creative with your meals and finding cost-effective ways to eat well. You don’t need to spend a fortune to follow a nutritious diet.

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Foods to eat

  • In-Season Vegetables: Buy vegetables like carrots, spinach, and cabbage when they’re in season for the best prices.
  • Basic Grains: Use affordable grains like rice, oats, and barley to create filling meals.
  • Beans and Lentils: Stock up on beans and lentils as they are budget-friendly and versatile protein sources.
  • Local Fruits: Choose fruits that are local and in season, such as apples, bananas, and oranges.
  • Eggs: Incorporate eggs, which are a cost-effective source of protein and nutrients.
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Studies find that people who east nuts five times per week have a decreased risk of developing heart disease compared to those who do not eat nuts at all.

Marc Gillinov, M.D., Steven Nissen, M.D.

Foods not to eat

  • Packaged Snacks: Avoid chips and processed snacks that can be more expensive and less nutritious.
  • Pre-Cut Produce: Skip pre-cut fruits and vegetables, which are often more costly than whole produce.
  • Specialty Items: Steer clear of expensive health foods and supplements that aren’t essential.
  • Takeout Meals: Limit takeout and ready-made meals that add to your food budget without much nutritional value.
  • Bottled Drinks: Avoid spending on bottled beverages; instead, make your own drinks at home.

Main benefits

The diet plan for free encourages creativity with simple, budget-friendly ingredients, making healthy eating accessible. It helps minimize food waste by focusing on versatile staples. This plan supports better meal planning skills, allowing you to enjoy nutritious meals without extra cost.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

To make the diet plan for free more budget-friendly, use coupons and look for deals on healthy ingredients at your local grocery store. Grow your own herbs or vegetables at home if possible to cut down on costs. Utilize community resources like food banks or co-ops to get fresh produce at lower prices. Also, planning meals around what’s on sale can help stretch your budget further.

Download the FREE grocery list for this Diet plan

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Meal Plan for Free

Day 1

  • Breakfast: Oatmeal with frozen berries and peanuts
  • Lunch: Grilled chicken thighs with quinoa and spinach
  • Dinner: Ground turkey stir-fry with cabbage and carrots
  • Snack: Plain Greek yogurt with apple slices

Calories: 1,800  Fat: 70g  Carbs: 200g  Protein: 120g

Day 2

  • Breakfast: Smoothie with milk, banana, and spinach
  • Lunch: Ground turkey with brown rice and bell peppers
  • Dinner: Baked chicken thighs with potatoes and green beans
  • Snack: Apple slices with cheddar cheese

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 125g

Day 3

  • Breakfast: Whole wheat toast with avocado and eggs
  • Lunch: Lentil soup with carrots and onions
  • Dinner: Grilled chicken thighs with quinoa and broccoli
  • Snack: Carrot sticks with hummus

Calories: 1,850  Fat: 60g  Carbs: 210g  Protein: 115g

Day 4

  • Breakfast: Oatmeal with bananas and peanuts
  • Lunch: Ground turkey wrap with whole wheat bread and bell peppers
  • Dinner: Baked tofu with brown rice and broccoli
  • Snack: Plain Greek yogurt with orange slices

Calories: 1,800  Fat: 70g  Carbs: 195g  Protein: 125g

Day 5

  • Breakfast: Smoothie with milk, banana, and frozen berries
  • Lunch: Chicken thighs salad with spinach, avocado, and tomatoes
  • Dinner: Ground turkey stir-fry with pasta and green beans
  • Snack: Cucumber slices with cheddar cheese

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 120g

Day 6

  • Breakfast: Oatmeal with apple slices and peanuts
  • Lunch: Lentil salad with carrots and spinach
  • Dinner: Grilled chicken thighs with quinoa and broccoli
  • Snack: Carrot sticks with cheddar cheese

Calories: 1,800  Fat: 60g  Carbs: 190g  Protein: 125g

Day 7

  • Breakfast: Smoothie with milk, banana, and spinach
  • Lunch: Chicken thighs sandwich with whole wheat bread and bell peppers
  • Dinner: Ground turkey stir-fry with pasta and green beans
  • Snack: Plain Greek yogurt with frozen berries

Calories: 1,850  Fat: 70g  Carbs: 200g  Protein: 120g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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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.

fact-checked review
Article reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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