Looking for economical meal prep on a budget? Here is the most budget-friendly nutritious meal plan for weight loss, coming in just over $5/day. There are 4 economical, nutritious meals in total. Each contains a minimum of 20 grams of protein, with the entire weight loss meal plan containing around 2,000 calories and over 150 grams of protein. I will guide you on what to purchase, where to purchase it, and how to prepare these simple, high-protein meal plans for weight loss.
Download the $5/day meal plan PDF here:
https://builtwithscience.com/cheapmealplan/?utm_source=YouTube&utm_medium=Video&utm_campaign=How+to+Lose+Fat+for+%245%2FDay+%28World%E2%80%99s+Cheapest+Meal+Plan%29&utm_term=13%2F08%2F2023
Calculate your calorie and protein needs:
https://builtwithscience.com/calorie-calculator
Link to Ninja Creami:
https://www.amazon.com/gp/search?ie=UTF8&tag=jeremyethie0e-20&linkCode=ur2&linkId=e34ea49714bc8f60ef33839802cdc6ce&camp=1789&creative=9325&index=kitchen&keywords=Ninja%20Creami
Click below for a step by step nutrition & training plan to transform your body:
https://builtwithscience.com/bws-free-fitness-quiz/gender/?utm_source=YouTube&utm_medium=Video&utm_campaign=How+to+Lose+Fat+for+%245%2FDay+%28World%E2%80%99s+Cheapest+Meal+Plan%29&utm_term=13%2F08%2F2023
INGREDIENTS & CALORIES FOR EACH MEAL:
BREAKFAST OATS (582 calories, 40g protein):
⅔ cup (60g) oats
pinch salt
½ scoop (15g) protein powder
¾ cup (150g) plain fat free greek yogurt
½ cup (125 mL) water
1 banana
1 tbsp (15g) peanut butter
FREEZER LUNCH BURRITO (497 calories, 41g protein):
1 large white flour tortilla
4oz (110g) chicken breast
½ onion
½ bell pepper
⅓ cup (60g) canned pinto beans
1oz (28g) cheddar cheese
Salt, pepper, garlic powder, soy sauce for seasoning
EGG FRIED RICE (587 calories, 35g protein):
3 whole eggs
1.5 cups (~160g) cooked white rice (can use 1 pack of instant rice)
1/2 cup green peas (frozen)
2 carrots (diced)
Salt, pepper, garlic powder, soy sauce for seasoning
DESSERT SMOOTHIE (333 calories, 35g protein):
1 scoop (30g) protein powder
1 banana (frozen)
1 tbsp (15g) peanut butter
5-10 ice cubes
3/4 cup (175mL) water
Commencing our nutritious meal plan: overnight protein oats. Utilize a mason jar or any receptacle and initially incorporate the oats, 0% plain Greek yogurt, and protein powder. Place it in the refrigerator, and in the morning, you can garnish it with a banana, a tablespoon of peanut butter and a pinch of salt.
It’s time for lunch! Continuing on our array of simple, high-protein meals, freezer burritos. Cube your chicken and prepare in a skillet with your pinto beans. Transfer that to a plate after it’s cooked then chop up your onions and green peppers and cook them in the same skillet until tender. Once done, drain any liquid, combine your chicken and beans, and let it cool for about 5-10 minutes. Add a portion of the vegetables and a portion of the chicken and bean mix to the center of the tortilla. Sprinkle it with cheddar cheese. Roll it up then cover it in aluminum foil or plastic wrap, toss in the freezer, and then when ready to eat, simply unwrap and heat it up in the microwave.
An optional snack for the weight loss meal plan (recommended between lunch and dinner): 1 Apple, Orange, or Kiwi
Alright, it’s dinnertime, and it’s fried rice. In a skillet, scramble 3 whole eggs and set them aside on a plate. Then, chop your carrots and cook them in a skillet with your green peas and some garlic. Once the vegetables are tender, add in your white rice. Then, incorporate some soy sauce to your preference and then stir in your scrambled eggs, and you’ve completed the third meal of your budget-preparation!
As a bonus, we’re including a dessert to help gratify your sweet cravings in a healthy, cost-effective manner. In a blender, just blend a frozen banana, 1 scoop of protein powder (chocolate usually works best), 1 tablespoon of peanut butter, 3/4 cup of water, and about 5-10 ice cubes depending on your desired thickness for smoothies.
Enjoy!
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