7-Day Meal Plan for Weight Loss on a Budget

Eating healthy often gets a bad rap for being expensive. But the truth is, you don’t need organic acai berries or grass-fed filet mignon to lose weight. With a little planning, you can eat nutritious, delicious meals that melt fat without burning a hole in your wallet.

Here is a simple, budget-friendly 7-day meal plan designed for weight loss.

Shopping List Staples

Detail

Proteins: Eggs, canned tuna, chicken thighs (cheaper than breast), lentils, beans.
Carbs: Oats, brown rice, bananas, apples, frozen berries.
Fats: Peanut butter, olive oil.
Veggies: Frozen mixed veggies (cheap and nutritious), spinach, carrots, onions.

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Day 1

Breakfast: Oatmeal with water/milk, topped with half a sliced banana and a teaspoon of peanut butter.
Lunch: Tuna salad (canned tuna, little mayo/yogurt, diced onion) served on lettuce leaves or with carrot sticks.
Dinner: Lentil soup with carrots and onions. (Make a big batch!).

Day 2

Breakfast: Scrambled eggs (2) with spinach.
Lunch: Leftover Lentil soup.
Dinner: Baked chicken thighs with roasted carrots and brown rice.

Day 3

Breakfast: Smoothie (frozen berries, half banana, water/milk, handful of spinach).
Lunch: Chicken salad bowl (leftover chicken, lettuce, veggies, olive oil dressing).
Dinner: Vegetable stir-fry with tofu or beans and brown rice.

Day 4

Breakfast: Oatmeal with apple slices and cinnamon.
Lunch: Leftover vegetable stir-fry.
Dinner: Omelet with onions, spinach, and cheese (optional).

Day 5

Breakfast: Boiled eggs (2) and an apple.
Lunch: Bean burrito bowl (black beans, rice, corn, salsa).
Dinner: Baked chicken thighs with steamed frozen veggies.

Day 6

Breakfast: Banana pancakes (1 mashed banana + 2 eggs mixed and fried).
Lunch: Leftover chicken and veggies.
Dinner: Tuna pasta salad (cold pasta, tuna, peas, corn, light dressing).

Day 7

Breakfast: Scrambled eggs with leftover veggies.
Lunch: Leftover Tuna pasta salad.
Dinner: “Fridge clean out” soup or stir-fry (use up whatever veggies are left).

Tips for Success

1. Drink Water: It’s free and helps you feel full.
2. Buy Frozen: Frozen fruits and vegetables are often cheaper than fresh and just as nutritious.
3. Cook in Bulk: Making a big pot of soup or chili costs very little per serving and provides lunch for days.
4. Stick to the List: Impulse buys are the enemy of your budget and your waistline.

Weight loss is about consistency, not luxury. Stick to whole foods, watch your portions, and you will see results!