Budget meal plan for weight loss
Listonic team
Updated on Oct 1, 2024
Lose weight without breaking the bank with our Budget meal plan for weight loss. This plan offers a variety of healthy and satisfying meals designed to help you shed pounds. It's affordable and easy to follow, making it perfect for anyone looking to lose weight on a budget. Enjoy nutritious meals that support your weight loss goals.
Meal plan grocery list
Meats
Chicken breast
Ground turkey
Salmon fillets
Tuna canned in water
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Skim milk
Fresh grocery
Spinach
Kale
Broccoli
Cauliflower
Carrots
Bell peppers
Zucchini
Tomatoes
Cucumbers
Green beans
Sweet potatoes
Dry goods
Brown rice
Quinoa
Rolled oats
Whole wheat bread
Snacks & sweets
Apples
Bananas
Berries
Oranges
Almonds
Chia seeds
Cans & jars
Black beans
Chickpeas
Lentils
Spices & sauces
Olive oil
Meal plan overview
The budget meal plan for weight loss is all about shedding pounds without spending too much. This plan includes low-calorie, high-nutrient foods like lentils, cabbage, and lean meats. Meals might feature lentil soup, cabbage stir-fry, and grilled chicken.
It focuses on portion control and balanced nutrition, making it easier to lose weight while sticking to a budget. The meals are simple, filling, and designed to help you reach your weight loss goals economically.
Foods to eat
Leafy Greens: Low in calories and high in nutrients, perfect for filling up without extra calories.
Lean Proteins: Chicken, turkey, and tofu help build muscle and keep you full longer.
Whole Grains: Brown rice and quinoa provide sustained energy and help control appetite.
Berries: Low in calories but high in fiber and antioxidants.
Legumes: Beans and lentils are filling, high in protein and fiber, and budget-friendly.
✅Tip
Foods not to eat
Sugary Beverages: Empty calories that can lead to weight gain; avoid sodas and sweetened teas.
White Bread and Pasta: High in refined carbs, which can spike blood sugar and lead to overeating.
Fried Foods: High in unhealthy fats and calories, not ideal for weight loss.
Pastries and Sweets: High in sugar and calories, low in nutrients.
Processed Snacks: Chips and crackers are often high in calories, fat, and sodium.
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Main benefits
A budget meal plan for weight loss helps you shed pounds without spending a fortune. It includes low-calorie, high-fiber foods that keep you full longer. This plan focuses on portion control and cost-effective ingredients like beans and vegetables. Additionally, it encourages cooking at home, which is cheaper and healthier than dining out, aiding in weight loss goals.
Recommended nutrient breakdown
Protein: 25%
Fat: 30%
Carbs: 40%
Fiber: 3%
Other: 2%
How to budget on this meal plan
For weight loss on a budget, focus on low-cost, nutrient-dense foods like beans, lentils, and vegetables. Buy in bulk and prepare meals at home to avoid the high cost of eating out. Planning your meals around sales and seasonal produce can save money. Portion control is easier and cheaper when you make your own meals. Drinking water instead of buying sugary drinks also helps both your waistline and wallet.
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Extra tips
Here are some healthy snack ideas for a budget meal plan for weight loss:
- Apple slices with almond butter
- Greek yogurt with berries
- Baby carrots with hummus
- Air-popped popcorn
- Sliced cucumber with tzatziki
- Hard-boiled eggs
- Cottage cheese with pineapple
For a budget meal plan for weight loss, focus on water, herbal teas, and black coffee. Homemade smoothies with low-calorie fruits and vegetables can be included. Avoid sugary drinks and high-calorie beverages. Use water infused with lemon, cucumber, or berries for a refreshing and low-cost option to support hydration and weight loss.
On a budget meal plan for weight loss, focus on lean proteins like chicken breast, turkey, and legumes. Use high-fiber vegetables like broccoli, spinach, and carrots to stay full longer. Incorporate healthy fats from avocados, nuts, and seeds to maintain satiety. Whole grains like quinoa and oats can provide necessary nutrients without excess calories.
Meal plan suggestion
Day 1
- Breakfast:Rolled oats cooked with skim milk, topped with sliced bananas and almonds
- Lunch:Greek yogurt with berries and chia seeds
- Dinner:Baked chicken breast with quinoa and steamed broccoli
- Snack:Carrot sticks with hummus
- Calories🔥: 1400Fat💧: 40gCarbs🌾: 160gProtein🥩: 110g
Day 2
- Breakfast:Scrambled eggs with spinach and whole wheat toast
- Lunch:Tuna salad with mixed greens, tomatoes, and olive oil dressing
- Dinner:Grilled salmon with quinoa and sautéed zucchini
- Snack:Cottage cheese with sliced apples
- Calories🔥: 1500Fat💧: 55gCarbs🌾: 140gProtein🥩: 120g
Day 3
- Breakfast:Smoothie with spinach, kale, Greek yogurt, berries, and chia seeds
- Lunch:Lentil soup with whole wheat bread
- Dinner:Stir-fried ground turkey with bell peppers, served with brown rice
- Snack:Orange slices with almonds
- Calories🔥: 1450Fat💧: 45gCarbs🌾: 160gProtein🥩: 110g
Day 4
- Breakfast:Cottage cheese with sliced apples and a sprinkle of cinnamon
- Lunch:Quinoa salad with diced tomatoes, cucumbers, and black beans
- Dinner:Baked chicken breast with sweet potatoes and steamed green beans
- Snack:Greek yogurt with mixed berries
- Calories🔥: 1480Fat💧: 40gCarbs🌾: 170gProtein🥩: 115g
Day 5
- Breakfast:Omelette with spinach, tomatoes, and feta cheese
- Lunch:Chickpea salad with kale, bell peppers, and olive oil dressing
- Dinner:Grilled salmon with quinoa and roasted cauliflower
- Snack:Sliced bell peppers with hummus
- Calories🔥: 1520Fat💧: 50gCarbs🌾: 150gProtein🥩: 125g
Day 6
- Breakfast:Overnight oats made with rolled oats, Greek yogurt, chia seeds, and sliced bananas
- Lunch:Lentil soup with whole wheat bread
- Dinner:Stir-fried ground turkey with mixed vegetables and brown rice
- Snack:Apple slices with almond butter
- Calories🔥: 1470Fat💧: 45gCarbs🌾: 160gProtein🥩: 115g
Day 7
- Breakfast:Smoothie bowl with Greek yogurt, mixed berries, and chia seeds
- Lunch:Turkey and spinach wrap with whole wheat tortilla
- Dinner:Baked salmon with quinoa and steamed broccoli
- Snack:Cottage cheese with sliced oranges
- Calories🔥: 1460Fat💧: 45gCarbs🌾: 150gProtein🥩: 120g
Want to learn more?
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