Losing weight and eating healthy is tricky when you’re on a tight budget. It’s easy to be tempted by all those cheap processed snacks and grab fast food when your stomach is rumbling. However, with some planning and strategic grocery shopping, you can absolutely stick to your weight loss goals without breaking the bank.
In this post, we’ll explore seven budget-friendly ingredients that can take your meal prep to the next level. Building your meal plans around these wallet-wise foods will help you create nutritious, delicious dishes that keep you feeling full and satisfied. Read on to learn how you can prep healthy meals that will help you lose weight without draining your bank account!
Why Meal Prepping Makes Weight Loss Easier
Meal prepping is one of the most effective ways to stay on track with your nutrition goals. When you have wholesome, pre-portioned meals and snacks stocked up in your fridge or freezer, you spend less time hitting up the drive-thru when hunger strikes. The convenience of having meals ready-to-grab makes it way easier to resist those tempting junk food cravings.
Preparing your own meals also gives you complete control over every ingredient you eat. You can pack your food full of slimming nutrients without any mystery additives. Portioning your meals for the week ahead takes the guesswork out of how much you’re eating. Meal prepping leads to better portion control, more calories burned, and an easier time sticking to your diet.
However, while meal prep is incredibly helpful for weight loss, finding budget-friendly ingredients can seem next to impossible. Many diet staples like fresh fish, avocados, and berries are notoriously expensive. But there are still plenty of nutritious, affordable foods you can stock up on. Taking a savvy approach to grocery shopping ensures you stick to healthy meals that fulfill your weight loss goals, at a fraction of the cost of takeout.
So don’t let a thin wallet deter you from your diet! With the right affordable ingredients, you can absolutely create satisfying meal prep that costs way less than a trip through the drive-thru. Keep reading to discover seven of the very best wallet-wise foods for weight loss.
1. Load Up on Protein with Eggs, Legumes and Canned Fish
Protein is a super important part of any weight loss diet. It helps keep you feeling fuller for longer by balancing blood sugar. Protein also supports building metabolically-active muscle mass when paired with strength training.
Luckily, there are plenty of budget-friendly ways to meet your daily protein needs:
Eggs are one of the cheapest protein sources available. Look for great deals on large cartons of eggs at warehouse stores or on sale at the grocery store. Hard boil a batch to keep in the fridge for easy snacks. Turn them into omelets or frittatas with vegetables to grab-and-go in the morning.
Beans and legumes offer plant-based protein with fiber for just $1 to $2 per pound on average. Kidney beans, black beans, lentils and chickpeas are all slimming options. Incorporate them into chilis, stews, salads, rice bowls and more.
Canned tuna or salmon gives you an effortless protein boost when making lunches or salads. Look for versions canned in water for fewer calories than oil-packed. Use caution with tuna intake due to mercury content.
Greek yogurt provides an easy dairy-based protein source for under $1 per serving. Top it with fruit, honey and granola for a satisfying breakfast. Or use it as the base for dips and dressings.
Cottage cheese is a budget-friendly way to add soluble protein to your diet. Top it with tomatoes, cucumbers, fruit and nuts for a slimming, nutritious snack or light lunch.
2. Fill Up on Fiber with Whole Grains and Starchy Veggies
Complex carbohydrates from whole grains and starchy vegetables offer slimming fiber with B vitamins and minerals. These satisfying carbohydrates provide energy for your active days and keep hunger at bay. It’s easy to incorporate affordable options like:
Oats are one of the most budget-friendly sources of slimming soluble fiber. Opt for large containers of old fashioned or quick oats to get the best deals. Cook them into a warm breakfast porridge and top with sliced fruit, nuts and a drizzle of honey.
Brown rice contains filling insoluble fiber. Prepare a big batch early in the week to use in various meals. Brown rice bowls with toppings make a quick lunch or dinner.
Quinoa has a slightly higher protein content than most other grains. Rinse quinoa before cooking to remove the bitter coating. Toss cooked quinoa into salads or eat as a side dish.
Potatoes offer potassium and fiber, especially when you leave the skins on. Bake once at the start of the week and add to salads or meals throughout the week. Sweet potatoes make a budget-friendly and healthy french fry alternative.
Bananas provide a slimming fibre boost. Let spotted bananas ripen fully to use in baked goods and smoothies for natural sweetness.
3. Stock Up on Leafy Greens for Nutrients and Bulk
Leafy greens like spinach, kale, chard and romaine add nutrients with very few calories. These vegetables provide antioxidants, vitamins A, C, K, and folate for hardly any dollars per meal.
Leafy greens are budget-friendly buys you can use in endless ways:
Spinach blends perfectly into smoothies, scrambled eggs, casseroles, pasta dishes, soups and more. Buy frozen spinach to add to meals in a flash.
Kale stands up to simmering or roasting so add it to chilis and stews. Massage raw kale with lemon and olive oil for tender salads.
Romaine lettuce makes a crunchy vessel for tacos or sandwiches. Buy heads of romaine and chop it to use throughout the week.
Frozen veggie blends give you access to the nutrition of frozen broccoli, carrots, cauliflower and more without wasting any fresh produce.
4. Satisfy Your Sweet Tooth with Fresh or Frozen Fruit
Naturally sweet fresh fruit adds flavor plus vitamins, antioxidants and fiber with the bonus of satisfying your sweet tooth. Choose in-season fruits when possible for the best value.
Bananas – Go spotty before freezing to use for smoothies or banana “ice cream.” Mash extra ripe bananas for baking.
Apples – Slice up apples to snack on or add to salads, sandwiches, oatmeal and more. Go for varieties in-season for cheaper costs.
Berries – Buy bags of frozen mixed berries to add to yogurt, oatmeal, baked goods and smoothies while saving money.
Melons – Watermelon, cantaloupe and honeydew pack juicy sweetness. Eat as-is for a refreshing treat or blend into smoothies.
5. Embrace Healthy Fats in Moderation
Don’t be afraid to incorporate small amounts of these healthy fats into your diet. They keep you feeling satisfied on fewer calories when used wisely:
Nuts and seeds – Sprinkle these toppings onto dishes for crunch. Buy in bulk and portion into snacks to save money.
Nut butters – Look for brands with just nuts and salt. Spread onto whole grain toast or eat with apple slices.
Avocados – Use creamy avocados to make salad dressing or chocolate pudding for a healthy spin.
Olive oil – Drizzle good quality olive oil over grains, veggies or salads instead of using creamy dressings.
6. Flavor Foods with Herbs, Spices and Vinegars
Skip expensive condiments and flavor foods with:
Herbs – Grow basil, cilantro, rosemary, thyme and oregano to snip onto meals for free.
Spices – Cumin, turmeric, cinnamon, chili powder and garlic powder add flavor for pennies.
Vinegars – Balsamic, red wine, rice wine and apple cider vinegars make tasty salad dressings and marinades.
7. Get Creative in the Kitchen!
Get excited about the endless fresh, healthy meal possibilities available on a budget. Try omelets, sheet pan meals, grain bowls, salads, soups and more to prep for the week ahead.
Here are some recipe ideas to get you started:
Breakfast – Veggie omelet muffins, overnight oats, breakfast burritos, chia pudding
Lunch – Mason jar salads, brown rice bowls with tofu, quinoa salad stuffed in peppers
Dinner – Sheet pan fajitas with chicken or shrimp, chickpea curry over brown rice, lentil sloppy joes
Snacks – Celery with nut butter, cottage cheese and fruit, hard boiled eggs, edamame, apples with peanut butter
See? You can absolutely enjoy nutritious, delicious food that fits your diet on a budget. With a little creativity and some smart meal planning, you can prep healthy meals that cost way less than takeout.
Meal Prep Your Way to Weight Loss Success
As you can see, losing weight and eating nutritious food does not have to drain your bank account. With some simple meal prep focused around budget-friendly whole foods, you can feel just as full and satisfied as you would from expensive take-out.
Make meal planning around affordable ingredients like eggs, legumes, whole grains, fruits and veggies a regular habit. Getting organized and preparing your own meals and snacks leads to better portion control and increased weight loss over the long term.
While eating healthy on a budget takes some extra planning, the savings you’ll enjoy will make it all worthwhile. And nothing feels better than steadily working toward your body goals while spending less. Embrace these wallet-wise foods to chip away at excess weight and improve your health – one delicious meal at a time.
What affordable ingredients will you rely on to create healthy, satisfying meal prep? Start getting creative in the kitchen and prepare to be amazed by what you can make on a budget! Your body (and bank account) will thank you.
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