Cheap Diet Plan For Weight Loss


Cheap Diet Plan For Weight Loss – Losing weight is not an easy task and it needs motivation, dedication and a proper diet plan to achieve it. There are many inexpensive ways to lose weight. People who are on a tight budget can be able to afford a proper diet plan for weight loss . Proper dieting methods will help you lose weight in a safe and effective manner. Let’s look at some cheap ways to lose weight.

Cheap Food With Protein

Protein can help you shed those unwanted pounds — and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits.


Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: it has omega-3 fatty acids.

White-Meat Poultry

Stick to poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before eating.

Milk, Cheese, and Yogurt

Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.


Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.


One-half cup of beans contains as much plant-based protein as an ounce of broiled steak. Plus, these nutritious nuggets are inexpensive and loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This versatile white meat is 31% leaner than it was 20 years ago.


Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating plant-based soy protein instead of sources of higher-fat protein — and maintaining a healthy diet — can be good for your heart.

Lean Beef

Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

If you don’t have time to sit down for a meal, grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and saturated fat.

Protein at Breakfast

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

6 Tips to Lose Weight on a Budget

You don’t need to spend a lot of money to hit your weight-loss goals. These inexpensive, and sometimes totally free, expert tips will help you lose weight and save money.

With all the trendy superfoods (looking at you, fancy protein powders, turmeric elixirs and coconut matcha lattes), it can seem like losing weight and being healthy is all about shelling out money for pricey foods. Spoiler: it’s not. You can absolutely eat well (and deliciously) and slim down on a budget. “It’s all about getting back to the basics,” says Kelly Satterlee, M.S., RD, of EliteLifestyleNutrition. Here are 6 tips on how you can lose weight on a budget.

1. Reduce food waste

Consider that the average family of four in the U.S. wastes about $1,500 worth of food every year. Save at least $100 per month by buying foods that can easily be repurposed for different meals throughout the week, says Satterlee. For instance, she says, if you hard-boil eggs, you can eat them in the beginning of the week for a snack; later in the week, use them as a salad topper. Don’t let any avocado go to waste: a quarter might top your omelet, but then mash up the rest with salt and lime juice for an easy guac to go with a taco salad. Hummus may make a great dip for veggies, but the rest can be a spread for turkey sandwiches.

2. Skip organic (sometimes)

Taco-Stuffed Zucchini

You’re committed to buying more fruits and vegetables-a good idea since these foods have fewer calories but contain fill-you-up fiber (and volume). On the other hand, organic produce is so expensive. So, what can you do? Skip organic, and fill your plate with conventional fruits and veggies. “If organics are not in your budget, you don’t have to buy them in order to lose weight or be healthy,” says Satterlee. Eating more fruits and vegetables-whether they’re organic or not-will help you eat more fiber and get more vitamins, minerals and antioxidants in your diet.

However, know that you can go to farmers’ markets and buy produce there. Locally grown produce from small farms may not be certified, but is often grown organically (you can ask the farmers about their growing methods). Heading to the farmers’ market right before closing time can help you negotiate some serious deals, says Satterlee. And, companies like Imperfect Produce (available in select cities) will send you a box of “ugly” produce (that’s perfectly good to eat) for about 30 percent less than grocery store prices.

If organic is important to you, the Environmental Working Group has identified the foods that are most contaminated (that you should consider buying organic), as well as the produce that is cleanest and most free of pesticides (that you can buy conventional).

3. Buy frozen and canned produce

Frozen fruits and veggies used to feel pretty basic. But now you can find some really inventive frozen products on the cheap, like carrot spirals, cauliflower rice and zoodles. Many frozen vegetables are just as nutritious (if not more so) than their fresh versions, and they’re also usually low-calorie, as long as you buy them without added sauces. Their unique prep-spiraled, riced-means they’re easier to incorporate into meals too.

Canned vegetables often get overlooked, but keeping canned vegetables in the pantry is a great way to make sure you always have veggies on hand (we are partial to corn and tomatoes; see our top 5 canned veggies ranked here). Choose canned vegetables without added salt, or compare cans to find one with lower sodium content.

4. Try meal delivery services

Before you bristle at the prices of meal delivery kits like Blue Apron, Hello Fresh or Plated, Satterlee says she’s found that they actually save her money. “I realized I was spending more money at the grocery store versus when I bought a subscription service, and it’s something many of my clients have found too,” she says. That’s because they provide small amounts of high-quality, specialty ingredients, so that you don’t have to buy larger quantities that end up going to waste. And, while they’re expensive, they make dinner at home feel like date night in, which is pretty much always cheaper than date night out.

Meal delivery subscriptions also encourage more home cooking (and learning how to play chef at home), something that research in the International Journal of Behavioral Nutrition and Physical Activity has found is linked to having a healthier BMI and lower body fat levels.

If meal kits aren’t in your budget, try one of our cheap dinner recipes for a nice dinner at home or follow along with this healthy meal plan on a budget.

5. Add beans

Mediterranean Lettuce Wraps

Beans aren’t the sexiest of foods, but guess what: they are some of the cheapest finds in the grocery store-especially if you buy them dried and take the extra step to soak them overnight before cooking. And they’re good for your waistline, too. Eating one daily serving of pulses (beans, dried peas, chickpeas, lentils) was associated with an additional 0.75-pound weight loss over a six-week span compared to diets without these foods, according to a meta-analysis of 21 trials in the American Journal of Clinical Nutrition. It sounds modest, but keep in mind that it’s the trend downward that matters-and participants weren’t making other changes to their diet in order to lose weight. Sounds pretty effortless.

Beans are also one of the cheapest protein options in the store. (Find out if eating more protein can help you lose weight.)

6. Just slow down

A study in BMJ Open in 2018 concluded that people who ate more slowly reduced their BMI and belly fat more effectively than speed eaters. The reason is simple (and obvious): when you scarf your food, you may naturally overeat. Slow down and you’ll be just as satisfied on less-and have leftovers to show for it.

Even though it’s simple, slowing down can be hard-especially if you’re always eating on the go. Try to limit distractions (put away your phone and turn off the TV), and make an effort to put your fork down between bites to slow down.

7-Day Cheap Diet Plan 

Day 1 – Total 1062 Calories

Breakfast: Summer Fruits with Yoghurt & Muesli – 209 cals

  • 100g Frozen summer fruits (defrosted)
  • 1 Pot (125g) low fat yoghurt
  • 28g Muesli

Lunch: Chicken Salad on Wholemeal Bread – 260 cals

  • 50g Roasted chicken (taken from whole roasted chicken)
  • 20g Lettuce
  • 20g Cucumber
  • 1 tsp Reduced calorie mayonnaise
  • 2 Med slices wholemeal bread

Dinner: Roast Chicken Dinner – 718 cals

  • 100g Roasted chicken (taken from whole roasted chicken)
  • 2 Ready to bake Yorkshire puddings (cooked)
  • 70ml Made-up instant gravy
  • 180g Boiled potatoes
  • 80g Frozen mixed vegetables, (microwaved)
  • 1 Pot low fat rice dessert

Day 2 (Total 1114 Calories)

Breakfast: Chocolate Porridge – 264 cals

  • 1 Sachet (11g) instant hot chocolate drink
  • 35g Instant porridge oats
  • 200ml Semi skimmed milk

Mix all ingredients together and microwave for 30 second bursts until cooked

Lunch: Baked Potato with Chicken – 433 cals

  • 1 Med Potato (200g), baked at 180°C (350°F, Gas Mark 4) for 1 ½ hours, or until a skewer can be inserted easily
  • 50g Roasted chicken (taken from the reserved whole roasted chicken)
  • 30ml Soured cream
  • 1 Pot (120g) low fat fruit yoghurt

Dinner: Chicken Salad – 417 cals

  • 100g Roasted chicken (taken from the reserved whole roasted chicken)
  • 20g Cucumber
  • 40g Celery
  • 45g Red onion cut into circles
  • 85g Hardboiled egg
  • 1 tsp Reduced calorie mayonnaise
  • 1 Sm piece (60g) French Bread


Put the soup & broth mixture (for the Day 3 soup) in water to soak overnight as per packet instructions.

Day 3 (Total 1276 Calories)

Breakfast: Citrus Starter & Toast – 350 cals

  • 80g Fresh grapefruit segments
  • 80g Fresh orange segments
  • 2 tbsp Low fat yoghurt
  • 1 Med slice of toasted white bread
  • 2 Thin spreads of butter

Lunch: Chicken Breast Salad & Rice – 481 cals

  • 100g Roasted chicken (taken from the reserved whole roasted chicken)
  • 100g Green salad leaves
  • 80g Cherry tomatoes
  • ½ Medium avocado
  • 1 tsp Lemon juice
  • 140g Cooked white rice

Dinner: Chicken Soup – 445 cals

  • 500ml Chicken stock
  • 112g Dry soup & broth mix, soaked and cooked as per packet instructions
  • 200g Chopped tomatoes
  • 100g leftover roasted chicken (taken from the reserved whole roasted chicken)
  • 1 Stalk celery
  • 1 Med onion
  • 1 Clove garlic (crushed)
  • 1 Med carrot
  • 2 tsp extra virgin olive oil
  • Salt & Pepper
  • 2 tsp Mixed herbs


Once cooked, divide the soup into 2 portions, one for use now and reserve one for Day 4 Lunch.

Day 4 (Total 1278 Calories)

Breakfast: Bran Flakes, Fruit & Yoghurt – 345 cals

  • 50g Bran flakes
  • 100g Sliced apple
  • ½ Med Banana
  • 1 Pot (125g)  Natural yoghurt

Lunch: Chicken Soup – 445 cals

(use the reserved portion from Day 3 Dinner)

Dinner: Pasta with Homemade Tomato Sauce – 488 cals

  • 3 tsp Olive oil
  • 1 Med onion, chopped
  • 2 Cloves garlic, crushed
  • 2 Carrots (approx 150g)
  • 2 Sticks Celery (approx 80g)
  • 600g chopped (tinned) tomatoes
  • 3 tsp Tomato puree
  • Salt & pepper
  • ½ tsp Sugar
  • 100g Dry pasta (twists)

Cook the pasta and serve with the homemade tomato sauce.


Once cooked, divide the sauce into 3 portions, one for now, and reserve two portions for use in Day 5 Dinner.

Day 5 (Total 1279 Calories)

Breakfast: Blueberry Porridge – 390 cals

  • 80g Frozen blueberries, (defrosted)
  • 70g Porridge oats
  • 200ml Semi skimmed milk

Lunch: Spinach Omelette – 351 cals

  • 10 Sprays 1 cal oil
  • 25g Spinach
  • 2 Med eggs
  • 30g Reduced fat soft cheese
  • 1 Piece (60g) French Stick

Dinner: Spaghetti with Bolognese Sauce –  563 cals

  • 100g Turkey Mince
  • 2 Qty reserved Tomato Sauce (reserved from Day 4 Dinner)
  • 100g Dry Wholewheat Spaghetti


Once cooked, divide the Bolognese sauce into 2 portions, one for now, and one portion for use in Day 6 Lunch.

Day 6 (Total Calories 1216)

Breakfast: Scrambled Eggs on Toast – 328 cals

  • 1 Med egg
  • 1 Med egg white
  • 100ml Semi skimmed milk
  • 2 Med slices white bread

Lunch: Chilli & Jacket Potato – 544 cals

  • 1 tsp hot chilli powder
  • 100g red kidney beans
  • 1 Med baked potato
  • 1 Qty reserved bolognese sauce (reserved from Day 5 dinner)

Use the left over Bolognese sauce from Day 5 Dinner and add to it 1 tsp hot chilli powder and 200g red kidney beans.

Dinner: Baked Salmon with Couscous & Salad – 344 cals

  • 1 Salmon fillet, baked at 180°C (350°F, Gas Mark 4) for 25-30 minutes
  • 55g (½ pack approx) Mediterranean cous cous, prepared as per instructions
  • 80g Lettuce
  • 1 Med (123g) tomato
  • 40g Cucumber

Day 7 (Total 1293 Calories)

Breakfast: Full English Breakfast –  384 cals

  • 2 Vegetarian sausages
  • 1 Med egg, poached
  • 100g Baked beans
  • 1 Medium Tomato, grilled
  • 1 Med slice wholemeal bread, (toasted)

Lunch: Cheese Ploughman’s – 416 cals

  • 50g Reduced fat cheese
  • 100g French bread
  • 2 Pickled onions
  • 2 tsp Sweet pickle
  • 20g Tomato
  • 20g Lettuce
  • 20g Celery
  • 20g Cucumber

Dinner: Roast Pork – 493 cals

  • 120g Boiled potatoes
  • 80g Frozen mixed vegetables, (microwaved)
  • 2 Ready to heat Yorkshire puddings, (cooked)
  • 70ml Made up gravy
  • 100g Roasted pork
  • 1 Pot (125g) low fat yoghurt

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