Description
A budget-friendly, gluten-free weight loss meal plan that’s satisfying, easy to prep, and delicious. Ideal for anyone wanting to lose weight without spending a fortune.
Ingredients
- Brown rice
- Oats
- Canned beans
- Lentils
- Chickpeas
- Eggs
- Frozen vegetables (broccoli, spinach, stir-fry blends)
- Sweet potatoes
- Olive oil
- Garlic and herbs
- Tahini
- Bananas
- Cottage cheese
- Chia seeds
- Pink salt
Instructions
- Shop for affordable staples like brown rice, oats, canned beans, and frozen veggies.
- Plan meals around protein, fiber, and healthy fats to stay full and energized.
- Batch cook key ingredients: lentils, eggs, chicken thighs, sweet potatoes, rice.
- Use these bases to create meals throughout the week like stews, stir-fries, and rice bowls.
- Rotate meals and use global flavors to avoid boredom.
- Make low-cost treats like baked oats or chia pudding to stay on track.
- Use tools like a slow cooker or Instant Pot to simplify prep.
- Portion meals into containers for grab-and-go convenience.
- Stay consistent by prepping weekly and sticking to your plan.
- Use flexible templates like our 7-day weight loss meal plan to guide you.
Notes
Batch cooking and using inexpensive staples are key to maintaining both your weight loss and your budget long term.
- Prep Time: 1 hour
- Cook Time: 2 hours
- Category: Meal Prep
- Method: Batch Cooking
- Cuisine: Healthy Budget-Friendly
Nutrition
- Serving Size: 1 day
- Calories: 1500
- Sugar: 15g
- Sodium: 1000mg
- Fat: 45g
- Saturated Fat: 10g
- Unsaturated Fat: 30g
- Trans Fat: 0g
- Carbohydrates: 180g
- Fiber: 35g
- Protein: 90g
- Cholesterol: 300mg