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14-Day Meal Plan for Free: Delicious Meals for Every Day
Embark on a weight gain journey with our 14-day meal plan for gaining weight. Packed with calorie-dense and nutritious recipes, this plan offers a balanced approach to help you reach your weight goals. Say goodbye to the struggle of gaining weight and hello to a delicious and effective meal plan.
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This meal plan comes with a FREE grocery list 🎉
Meal plan grocery list
- Water
- Spinach
- Kale
- Bananas
- Apples
- Oats
- Lentils
- Rice
- Potatoes
- Carrots
- Onions
- Cabbage
- Tomatoes
- Beans
- Salt
- Pepper
- Garlic
- Olive oil
- Tea bags
- Free community resources
- Free fruits and vegetables
Meal plan overview
Experience a budget-friendly approach to healthy eating with our 14-day meal plan for free. Featuring a variety of affordable and nutritious recipes, this plan proves that delicious and wholesome meals can be enjoyed without breaking the bank. Explore a diverse menu that prioritizes health while being kind to your wallet.
Foods to eat
- Beans and Lentils: Incorporate affordable and protein-rich options like black beans, lentils, and chickpeas.
- Rice and Pasta: Opt for budget-friendly staples like brown rice, whole wheat pasta, and quinoa.
- Frozen Vegetables: Choose frozen veggies as a cost-effective and nutritious alternative to fresh produce.
- Seasonal Fruits: Enjoy fruits that are in-season for more affordable and flavorful options.
- Canned Tomatoes: Use canned tomatoes for versatile and cost-effective base in various dishes.
- Oats: Incorporate oats for a budget-friendly and nutritious breakfast option.
- Eggs: Include eggs as a versatile and affordable source of protein.
- Peanut Butter: Opt for peanut butter as a budget-friendly source of healthy fats and protein.
- Budget-Friendly Proteins: Explore budget-friendly protein sources like canned tuna, tofu, and affordable cuts of meat.
- Simple Seasonings: Use cost-effective seasonings like salt, pepper, and herbs for flavor.
✅ Tip
Utilize budget-friendly, nutrient-dense foods like eggs and canned tuna to create a variety of meals without breaking the bank.
Foods not to eat
- Processed Snacks: Minimize the consumption of expensive processed snacks and convenience foods.
- Specialty Ingredients: Avoid costly specialty ingredients that are not essential for basic nutrition.
- Excessive Dining Out: Cut back on eating out at restaurants to save money.
- Unnecessary Beverages: Limit spending on expensive beverages; opt for water or homemade alternatives.
- Pre-Packaged Meals: Avoid pre-packaged meals and focus on whole, affordable ingredients.
- Organic Produce: Choose conventional produce over organic options for a more budget-friendly choice.
- Processed Meats: Minimize the use of expensive processed meat products; opt for more affordable cuts.
- Exotic Fruits: Limit the purchase of expensive or out-of-season fruits.
Main benefits
The 14-day meal plan for free offers a cost-effective way to enjoy a balanced diet. It includes affordable, nutritious foods that cater to overall health without the burden of high expenses.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a budget-friendly 14-day meal plan, here are some cost-effective alternatives to common ingredients.
- Kale can be replaced with collard greens, which are often cheaper and just as nutritious.
- Instead of apples, try seasonal fruits that are more affordable and readily available.
- Oats can be swapped with barley, offering a different texture and being budget-friendly.
- Rice can be replaced with bulgur for a cheaper grain option that's also nutritious.
- Potatoes can be substituted with turnips, which are often less expensive and provide a similar starchy texture.
How to budget on this meal plan
Focus on water and green leafy vegetables like spinach and kale, which are often affordable. Bananas, apples, and oats are staples that can be bought in bulk. Lentils, rice, and potatoes offer variety and are often cheaper when purchased in larger quantities. Carrots, onions, and cabbage are more cost-effective when bought in bulk.
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Extra tips
Any healthy snack ideas?
Snacks that are great for a healthy diet:
- Apple slices with almond butter
- Carrots and hummus
- Fresh fruit salad
- Greek yogurt with honey and berries
- Whole grain toast with avocado
- Nuts and dried fruit mix
- Cucumber slices with hummus
What should I drink on this meal plan?
A healthy diet includes water as the primary beverage for hydration, herbal teas for their calming and antioxidant properties, green tea for metabolism boosting, and fresh fruit juices in moderation for vitamins. Kombucha can also be a healthy option, offering probiotics.
How to get even more nutrients?
Adopting a healthy diet means eating a variety of foods to get a wide range of nutrients needed for good health. Balance your meals with plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. This approach ensures you get sufficient fiber, essential vitamins, minerals, and antioxidants, which collectively support overall health and well-being.
Meal plan suggestions
14-Day Budget-Friendly Meal Plan
Note: This meal plan is designed to be budget-friendly while providing nutritious meals using affordable ingredients. It includes a variety of fruits, vegetables, grains, and legumes. Adjust portion sizes and ingredients based on your dietary needs and preferences.
Day 1
- Breakfast: Oatmeal topped with sliced bananas and a sprinkle of cinnamon
- Lunch: Lentil soup with whole grain bread
- Dinner: Rice and beans with sautéed spinach
Calories: 2000 Fat: 45g Carbs: 300g Protein: 70g
Day 2
- Breakfast: Scrambled eggs with sautéed tomatoes and onions
- Lunch: Baked potato topped with salsa and a side of steamed carrots
- Dinner: Cabbage stir-fry with rice
Calories: 2100 Fat: 50g Carbs: 320g Protein: 75g
Day 3
- Breakfast: Banana and spinach smoothie
- Lunch: Lentil and vegetable stew
- Dinner: Tomato and onion omelette with a side of boiled potatoes
Calories: 1950 Fat: 40g Carbs: 310g Protein: 65g
Day 4
- Breakfast: Oatmeal with diced apples and a drizzle of honey
- Lunch: Rice and bean burritos with homemade salsa
- Dinner: Stir-fried vegetables with tofu over rice
Calories: 2050 Fat: 50g Carbs: 320g Protein: 70g
Day 5
- Breakfast: Scrambled eggs with spinach and onions
- Lunch: Lentil and vegetable curry with rice
- Dinner: Baked potatoes topped with sautéed cabbage and onions
Calories: 2150 Fat: 55g Carbs: 330g Protein: 75g
Day 6
- Breakfast: Banana and spinach smoothie bowl with oats
- Lunch: Vegetable stir-fry with rice
- Dinner: Lentil soup with whole grain bread
Calories: 2000 Fat: 45g Carbs: 310g Protein: 70g
Day 7
- Breakfast: Oatmeal with sliced apples and a sprinkle of cinnamon
- Lunch: Bean and vegetable chili
- Dinner: Baked potatoes topped with sautéed spinach and tomatoes
Calories: 2050 Fat: 50g Carbs: 320g Protein: 70g
Day 8
- Breakfast: Scrambled eggs with diced tomatoes and onions
- Lunch: Lentil salad with mixed greens
- Dinner: Rice and beans with sautéed cabbage
Calories: 2100 Fat: 50g Carbs: 320g Protein: 75g
Day 9
- Breakfast: Banana and spinach smoothie
- Lunch: Baked potato topped with salsa and steamed carrots
- Dinner: Cabbage stir-fry with rice
Calories: 1950 Fat: 40g Carbs: 310g Protein: 65g
Day 10
- Breakfast: Oatmeal with diced apples and a drizzle of honey
- Lunch: Lentil and vegetable stew
- Dinner: Tomato and onion omelette with boiled potatoes
Calories: 2050 Fat: 50g Carbs: 320g Protein: 70g
Day 11
- Breakfast: Scrambled eggs with spinach and onions
- Lunch: Rice and bean burritos with homemade salsa
- Dinner: Stir-fried vegetables with tofu over rice
Calories: 2100 Fat: 50g Carbs: 320g Protein: 75g
Day 12
- Breakfast: Banana and spinach smoothie bowl with oats
- Lunch: Vegetable stir-fry with rice
- Dinner: Lentil soup with whole grain bread
Calories: 2000 Fat: 45g Carbs: 310g Protein: 70g
Day 13
- Breakfast: Oatmeal with sliced bananas and a sprinkle of cinnamon
- Lunch: Lentil and vegetable curry with rice
- Dinner: Baked potatoes topped with sautéed cabbage and onions
Calories: 2150 Fat: 55g Carbs: 330g Protein: 75g
Day 14
- Breakfast: Scrambled eggs with diced tomatoes and onions
- Lunch: Bean and vegetable chili
- Dinner: Baked potatoes topped with sautéed spinach and tomatoes
Calories: 2100 Fat: 50g Carbs: 320g Protein: 75g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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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.
