Deliciously Lean: Budget-Friendly Meal Plans for Weight Loss

Do you want to start losing weight, get healthier and feel better? Want to prepare that won't take hours and will save a little money along the way? Then look no further than the budget-friendly weight loss meal plan!

While obesity affects a major percentage of the country’s population, weight loss has become a priority for many individuals. However, it is not a cakewalk. Healthy eating for weight loss is all about finding nutritious meals that will satisfy your appetite and meet your body's unique needs. Here’s your ultimate guide to a healthy weight-loss diet plan which will not hamper your wallet!

How to Prepare a Meal Plan for Effective Weight Loss?

Regarding weight loss, experts have quoted that quick weight loss is not sustainable. The slower the weight loss, the better and longer the expectations will be. You haven’t gained the excess weight overnight. Hence you cannot get rid of them overnight.

Here are the steps to design a budget meal plan for effective weight loss structured to support your goals, lifestyle, and eating habits:

• Settle with a realistic goal.

Before you take down the road of weight loss, set your expectations on a realistic level. When planning for weight loss, the goal should be to cut excess pounds without compromising the quality of your foods and your overall well-being.

• Predict your BMR

The number of calories your body needs to perform various functions is known as BMR (Basal Metabolic Rate). If you can determine your BMR, you can plan your meal with adequate calories to support weight loss. BMR is a formula that encompasses the height, weight, age, and gender of an individual.

• Find food groups that fit you.

A budget meal plan for weight loss should include the foods you like to eat. Start your diet plan by adding the foods and ingredients that you enjoy. Then you can add a few new healthy choices to ensure a lasting impact on your well-being and weight loss.

• Set an eating schedule.

When you eat is as imperative as what you eat. Your body goes through various biological cycles daily, impacting its ability to metabolize foods. For many people, a budget-friendly meal plan for weight loss is a classic 3 days program, which does not show any promising results. Hence, you can have a periodic spacing of your meals and snacks with a 3-hour break. It will help you get excessively hungry and munch on unhealthy options.

What are the Different Foods to Avoid At All Costs During the Weight Loss Journey?

A budget-friendly meal plan for weight loss doesn't mean you have to stick to salads and other foods that you don’t like. However, there are certainly specific foods that you have to avoid at all costs to achieve your weight loss goals. Let’s explore them.

• Deep-fried foods – Foods like french fries and onion rings are cooked with a large amount of oil, increasing the calories. Instead of deep-frying, you can try baking or steaming the foods.

• Baked sweets – Daily eating of cookies, cakes, and pastries will challenge your weight loss efforts. They are high in sugar, calories, and unsaturated fat, which aren’t good for weight loss and health. You can opt for dark chocolate and Greek yoghurt if you have a sweet tooth.

• Refined grains – In their normal state, grains contain various health-promoting nutrients, including rice, oats, wheat, and oats. However, when refined, they are less nutritious. Try swapping out refined grains with whole grains like quinoa, brown rice, and barley which will help you on your budget-friendly weight loss meal plan.

Healthy Food Options to Include in Your Weight Loss Meal Plan

Here is list of estimated calorie intake you should consume in a week to achieve your weight loss target:

According to the above table, Here's a standard budget meal plan for weight loss for a week that will deliver a satisfying result without sacrificing flavour:

Day 1

• Breakfast - Flatten-rice mix veg poha + One fruit
• Lunch - 2 roti + Tur dal + Kheera raita + Mix veg salad
• Snack - Vegetable Suji upma + Mix Veg Soup
• Dinner - 2 roti + Gobi Sabji + Mix Veg Salad

Day 2

• Breakfast - Oats veggie upma + One fruit
• Lunch - Brown Rice + Moong dal + Lauki raita + Mix veg salad
• Snack - Flatten-rice mix veg poha
• Dinner - 2 roti + Bhindi Sabji + Mix Veg Salad

Day 3

• Breakfast - Millet Upma + One fruit
• Lunch - 2 roti + Moong dal + Mix veg raita + Mix veg salad
• Snack - Moong dal Chilla (1pc) + Peanut Chutney (1 tbsp)
• Dinner – Corn Daliya Khchidi + Mix veg Sabji

Day 4

• Breakfast - Palak Methi Chilla+ Tomato Chutney
• Lunch - 2 roti + Rajma Sabji + Cucumber raita + Mix veg salad
• Snack - Chana Chaat + 1 fruit
• Dinner – Oats Khichdi + Mix veg sabzi

Day 5

• Breakfast -Moong dal Chilla (1pc) + Peanut Chutney (1 tbsp)
• Lunch - 2 roti + Soyabean sabji + Mix veg raita + Mix veg salad
• Snack - Flatten-rice mix veg poha
• Dinner - Millet Khichidi + Mix veg Sabji

Day 6

• Breakfast - Brown bread sandwich
• Lunch - 2 roti + Palak Paneer + Mix veg raita + Mix veg salad
• Snack - Moong dal Chilla (1pc) + Peanut Chutney (1 tbsp)
• Dinner - Oats Khichdi + Mix veg sabzi

Day 7

• Breakfast - Chana Chaat + 1 fruit
• Lunch - Veg Briyani + Paneer Bhurji + Mix veg raita) + Mix veg salad
• Snack - Brown bread sandwich
• Dinner - 2 roti + Mix Veg Sabji + Mix Veg Salad

Wrapping Up!

If you want to shed weight, you must burn more calories than you consume. In short, proper exercise and a healthy diet are key to losing weight. You can use quality, healthy, and often overlooked foods by shopping smartly and planning your meals. A full week of healthy, budget meal plans for weight loss will boost your favour and change your diet for a better fitness regime!

At Apollo Spectra, we will help you plan a budget meal plan for weight loss, enabling you to enjoy nutritious meals and stay consistent and motivated, thereby you can successfully transit through your weight loss journey. Connect with us today!