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Budget-friendly diet plan for beginners

Starting a diet can be overwhelming, but it doesn’t have to break the bank. A budget-friendly diet plan for beginners makes it easy to kickstart your journey towards better health. With simple, cost-effective options, you’ll find it easier to stick to your new routine.

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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

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Article Reviewed
• Written by Zuzanna Kędziora
• Published on June 5, 2024.
• Updated on August 8, 2024.

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.

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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.
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Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.

Mark Hyman, MD

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.

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📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

Starting a healthy lifestyle doesn't require a gourmet budget. Eggs are a budget-friendly protein powerhouse, perfect for breakfast or lunch. Frozen fruits are a budget win - throw them in smoothies or use them for homemade frozen yogurt. Embrace versatility! Learn to cook basic whole grains like brown rice or quinoa - they can be used in countless dishes throughout the week.

Download the FREE grocery list for this Diet plan

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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

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 Zuzanna Kędziora
• Published on June 5, 2024.
• Updated on August 8, 2024.

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