Whether you're trying to shed a few pounds or make significant progress towards your health goals, creating a calorie deficit through diet is key to weight loss. However, following a strict eating plan can be expensive. Luckily, there are many inexpensive yet nutritious meal options that can help you lose weight without breaking the bank.
Breakfast
•Overnight oats - Make a big batch by combining oats, nonfat Greek yogurt, nut butter and fruit. Store in the fridge for grab-and-go breakfasts under $2 each.
•Homemade protein pancakes - Blend egg whites, oat flour and milk to make fluffy, high protein pancakes. Top with berries for a filling breakfast under $3.
•Scrambled eggs - An inexpensive source of protein and fat to keep you full, eggs cost just pennies each when bought in bulk.
Lunch
•Homemade soup - Make a big pot of minestrone, chicken noodle or vegetable soup using cheap pantry staples for around $5-$7 to enjoy all week long.
•Leftovers - Use last night's dinner as today's lunch. Make double your usual portion for instant meal prep the next day.
•Salads - Buy bagged lettuce, carrots, tomatoes and cucumbers to assemble basic salads with low-calorie dressings for around $3-$5. Add leftover proteins like chicken or beans.
Dinner
•Chicken and rice - A simple combo of bone-in chicken thighs, brown rice and canned or frozen vegetables comes in at less than $5 per serving.
•Beans and rice - Dried beans and lentils are extremely inexpensive sources of protein and fiber. Combine with basmati rice and salsa for a filling vegetarian meal under $3.
•Homemade chili - Using ground turkey, assorted beans, chopped tomatoes and chili spices allows you to make a big batch of flavorful chili for around $10-$15 to enjoy for a week.
Snacks
•Air-popped popcorn - Make a large bowl at home for roughly $0.25 in kernels. Resist adding butter for a guilt-free snack.
•Hard-boiled eggs - Boil a dozen eggs at once, refrigerate and enjoy an 80-calorie protein-packed snack for about $2 total.
•Vegetables and hummus - Dip raw carrots, celery, bell peppers and cucumbers in chickpea hummus for a snack under $3.
In conclusion, losing weight does not need to break the bank. With a bit of meal planning and utilizing pantry staples, inexpensive recipes and food sales, it's possible to follow a calorie-controlled diet and hit your weight loss goals while staying within your food budget. Some additional tips include shopping farmers markets and discount grocery stores, using coupons, and savoring smaller portions of more expensive lean proteins. With commitment and creativity, cheap weight loss meals are achievable.
