This is the world’s fat loss diet meal plan. All of this comes up to just over $5/day. It’s absolutely delicious and dead simple to make.
Today, I’ll show you exactly:What to buy How to prep your meals, Just how much fat my best friend, Jeff, can lose after following this meal plan for 7 days
So, there are 4 meals in total.
Each contains a minimum of 20 grams of protein, with a grand total of around 2,000 calories and over 150 grams of protein.
For most of you watching, this might already be the , but later in the article, I’ll show you how to tweak the plan more precisely based on your body weight and gender.
Now, before we dive into the first recipe of this (almost) ridiculously cheap weight loss meal plan, it’s — at the risk of stating the obvious — crucial you buy the cheapest ingredients possible.
And this starts by choosing the right grocery store.
So, after creating a sample “healthy” food cart across 5 of the most popular grocers, I ranked them from most to least expensive.
Whole Foods came out on top. No surprise there.
Trader Joe's was around $20 cheaper, followed by Kroger and Walmart, and then finally, the winner came in at the price of the same cart at Whole Foods: Aldi. Here are the numbers, FYI:Whole Foods: $88.02 Trader Joe's: $66.06 Kroger: $50.79 Walmart: $43.11 Aldi: $38.88
Unfortunately, there’s no Aldi close to where I live, so while I will use their pricing, I’ll be getting the ingredients for Jeff's fat loss meal plan from the next best option, Walmart.
Speaking of ingredients, I had to find what “healthy” foods were the cheapest.
And after a ton of searching and crunching the numbers, here are the protein, carbs, and fat sources I found that give the most bang for your buck and are what I heavily relied on to create today’s 4 meals.
Let's start with meal number 1 of our cheap weight loss meal plan.
I personally eat overnight oats every single morning for breakfast before my workout, so it was great to see that all the ingredients were budget-friendly.
It takes just 5 minutes, and you can make it the night before and store it in the fridge.
Simply use a mason jar or any container and first add in the oats, 0% plain Greek yogurt, and protein powder.
So despite its rising costs, if you buy in bulk and calculate the cost per gram of protein, it comes out cheaper than salmon, ground beef, and Greek yogurt. In fact, it actually ends up around the same price as eggs, milk, and canned tuna.
Not to mention, it tastes great, it’s convenient, and . Yes, I did the math; have a look for yourself:Salmon: $0.10/g of protein Lentils: $0.05/g of protein Ground beef (85% lean, 15% fat): $0.05/g of protein Greek yogurt: $0.04/g of protein Eggs: $0.03/g of protein Canned tuna: $0.03/g of protein 2% milk: $0.03/g of protein Protein powder (bulk): $0.03/g of protein Chicken breast (bulk): $0.02/g of protein
Now, I’m using chocolate-flavored protein, but you can use any flavor your heart desires.
And if you really don’t want to use protein powder, then you can simply add a bit more Greek yogurt instead.
Next, add about 1/2 cup of water and then mix until everything is well combined. Pop it in the fridge, and in the morning, you can top it with a banana, a tablespoon of peanut butter, and a pinch of salt.
And if you’re ballin 'and can afford it, feel free to go premium and top it with some sugar-free syrup or a bit of honey.
A tiny note: As tasty as these meals are, you're going to get sick and tired of eating the exact same meals every day.
This is why for Jeff's overnight oats, I made a few of them with the original recipe.
But for the next few, I switched it up by using a vanilla protein powder instead of chocolate, mixing in a diced apple instead of the banana, and also adding in some cinnamon.
These small changes will just help make sure he doesn’t get bored with our cheap weight loss meal plan.
And don't worry, later in this article, I’ll show you the exact food swaps you can make within each of these meals to keep them interesting, but for now, let’s move on to lunch.