Meal plan grocery list
Chicken breast
Salmon
Turkey breast
Lean ground beef
Tofu
Eggs
Spinach
Broccoli
Cauliflower
Bell peppers
Zucchini
Sweet potatoes
Quinoa
Brown rice
Oats
Greek yogurt
Cottage cheese
Almonds
Walnuts
Avocado
Apples
Strawberries
Blueberries
Oranges
Bananas
Tomatoes
Cucumbers
Onions
Garlic
Olive oil
Coconut oil
Balsamic vinegar
Lemons
Meal plan overview
The complete meal plan for weight loss is all about balanced, calorie-conscious meals that are satisfying and nutritious. It includes a mix of lean proteins, whole grains, fruits, and vegetables, with an emphasis on portion control and nutrient density. This plan helps to create a calorie deficit while still providing essential nutrients.
Designed for those aiming to shed pounds, it focuses on sustainable eating habits. It’s not about extreme dieting but about making healthier choices that support gradual, long-term weight loss.
Foods to eat
- Single-Ingredient Foods: Fresh fruits and vegetables to avoid hidden allergens.
- Lean Proteins: Chicken, turkey, and fish are safe bets and versatile.
- Whole Grains: Brown rice and quinoa are usually safe and affordable.
- Homemade Broths: Cheaper and more controlled than store-bought versions.
- Filtered Water: Ensuring no contaminants, which could trigger reactions.
✅ Tip
Foods not to eat
- Processed Foods: Often contain hidden ingredients that could trigger reactions.
- Multi-Ingredient Meals: Harder to identify potential allergens, so stick to simple meals.
- Dairy: Common allergen that’s best avoided during elimination phases.
- Gluten-Containing Grains: Wheat, barley, and rye should be avoided.
- High-Histamine Foods: Fermented foods, aged cheeses, and cured meats might need to be avoided.
Main benefits
A budget meal plan for an elimination diet helps you identify food sensitivities without overspending. It focuses on simple, whole foods that are affordable and easy to prepare. This plan reduces the need for processed, specialty items, keeping your grocery bill low. Additionally, it promotes meal prepping to minimize waste and ensure you always have safe, budget-friendly options on hand.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support weight loss with filling and nutrient-dense foods, consider these healthy alternatives:
- For a lean protein, cod can replace salmon, offering a lower-calorie and high-protein option.
- To diversify grains, amaranth can replace quinoa, providing a high-protein and gluten-free alternative.
- For a vegetable swap, cucumbers can replace bell peppers, offering a low-calorie and hydrating option.
- To switch up your fruits, grapefruit can replace oranges, providing a metabolism-boosting and refreshing choice.
- For a fat source, flaxseeds can replace chia seeds, offering omega-3 fatty acids and a high fiber content.
How to budget on this meal plan
For weight loss, focus on whole, unprocessed foods which are often cheaper. Buy seasonal fruits and vegetables and shop sales. Bulk cooking and meal prepping can save time and money. Avoid buying pre-packaged diet foods which are often expensive. Stick to water and avoid sugary drinks to cut down on costs.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for a complete meal plan for weight loss:
- Sliced cucumber with hummus
- Apple slices with almond butter
- Air-popped popcorn
- Greek yogurt with berries
- Carrot sticks with guacamole
- Hard-boiled eggs
- Mixed nuts (in moderation)
What should I drink on this meal plan?
For a weight loss meal plan, prioritize drinking water, herbal teas, and black coffee. Green tea, which may aid in metabolism, is also beneficial. Avoid sugary drinks, sodas, and high-calorie beverages. Sparkling water and infused water with slices of fruits or herbs can add variety. Limit alcohol consumption and choose low-calorie options if you drink.
How to get even more nutrients?
For weight loss, incorporate lean proteins such as chicken, fish, beans, and legumes. Boost fiber intake with a variety of vegetables, fruits, and whole grains. Add healthy fats from sources like nuts, seeds, and olive oil. Focus on nutrient-dense, low-calorie foods to create a calorie deficit while maintaining nutritional balance.
Meal plan suggestion
Complete Meal Plan for Weight Loss
Day 1
- Breakfast: Greek yogurt with strawberries and blueberries, topped with almonds
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with roasted sweet potatoes and sautéed spinach
- Snack: Apple slices with cottage cheese
Calories: 1500 Fat: 45g Carbs: 140g Protein: 120g
Day 2
- Breakfast: Oatmeal with banana slices and walnuts
- Lunch: Turkey breast with brown rice and steamed cauliflower
- Dinner: Tofu stir-fry with bell peppers, zucchini, and onions
- Snack: Cottage cheese with blueberries
Calories: 1480 Fat: 42g Carbs: 150g Protein: 115g
Day 3
- Breakfast: Greek yogurt with oats and strawberries
- Lunch: Grilled salmon with quinoa and sautéed spinach
- Dinner: Lean ground beef with roasted sweet potatoes and broccoli
- Snack: Apple slices with almond butter
Calories: 1520 Fat: 48g Carbs: 145g Protein: 125g
Day 4
- Breakfast: Cottage cheese with banana slices and walnuts
- Lunch: Chicken breast with brown rice and steamed broccoli
- Dinner: Baked tofu with roasted bell peppers and zucchini
- Snack: Greek yogurt with blueberries
Calories: 1470 Fat: 44g Carbs: 140g Protein: 120g
Day 5
- Breakfast: Oatmeal with strawberries and almonds
- Lunch: Turkey breast with quinoa and steamed spinach
- Dinner: Grilled salmon with roasted sweet potatoes and cauliflower
- Snack: Cottage cheese with apple slices
Calories: 1500 Fat: 46g Carbs: 140g Protein: 122g
Day 6
- Breakfast: Greek yogurt with banana slices and walnuts
- Lunch: Chicken breast with brown rice and sautéed zucchini
- Dinner: Tofu stir-fry with bell peppers and onions
- Snack: Apple slices with almond butter
Calories: 1490 Fat: 45g Carbs: 142g Protein: 121g
Day 7
- Breakfast: Cottage cheese with strawberries and almonds
- Lunch: Turkey breast with quinoa and steamed broccoli
- Dinner: Baked salmon with roasted sweet potatoes and spinach
- Snack: Greek yogurt with blueberries
Calories: 1510 Fat: 47g Carbs: 144g Protein: 123g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Oct 1, 2024