7-Day Low-Budget Diet Plan For Weight Loss

This 7-day budget healthy meal plan is designed to provide approximately 1,200 calories per day, focusing on nutrient-dense foods that are both affordable and satisfying. Remember, individual calorie needs may vary, so adjust portions as necessary.

Day 1

Breakfast: Oatmeal With Banana And Cinnamon

Oatmeal is one of the most cost-effective, filling breakfasts you can eat. It’s high in fiber and helps stabilize blood sugar levels, which is especially helpful for curbing mid-morning cravings. 

To make it, simmer half a cup of rolled oats in water or milk until soft, usually about 5 minutes. Slice a banana over the top and add a sprinkle of cinnamon for a warm, naturally sweet flavor without added sugar.

Snack: Hard-Boiled Egg

A hard-boiled egg is a quick, protein-rich snack that keeps hunger at bay and supports muscle repair and energy. All you need to do is place the egg in cold water, bring it to a boil, then simmer for 9–10 minutes. Cool it under cold water and peel. It’s simple, portable, and budget-friendly.

Lunch: Whole Grain Turkey Sandwich With Carrot Sticks

Looking for cheap high protein meal prep ideas? This classic lunch combo is both satisfying and easy on your wallet. Whole grain bread provides fiber to keep you full, while lean turkey adds protein without excess fat.

Just layer turkey slices, lettuce, and mustard between two slices of bread. On the side, slice up a raw carrot for some added crunch and vitamin A. No fancy prep needed.

Dinner: Grilled Chicken With Steamed Broccoli And Brown Rice

This dinner hits the trifecta: lean protein, whole grains, and vegetables. Chicken breast is a budget staple and an excellent source of protein. Grill or pan-sear it with your favorite herbs. 

Meanwhile, steam a cup of broccoli until tender, about 6–7 minutes, and cook half a cup of brown rice using water or broth for added flavor. The meal is hearty, balanced, and supports your weight loss goals without draining your budget.

Day 2

Breakfast: Greek Yogurt With Mixed Berries

Greek yogurt is rich in protein and probiotics, which can support digestion and satiety. Use plain, low-fat yogurt to avoid added sugars, and top it with frozen or fresh berries for antioxidants and a touch of natural sweetness. Just scoop out a serving of yogurt and sprinkle a handful of berries on top—no cooking required.

Snack: A Small Apple

Apples are an excellent low-cost snack loaded with fiber and vitamin C. They’re portable, refreshing, and require no preparation—just wash and bite in. Eating the skin adds to the fiber content, which helps manage appetite.

Lunch: Lentil Soup With Whole Grain Bread

Lentils are a budget-friendly powerhouse packed with protein, fiber, and iron. For a simple soup, sauté onions, garlic, and carrots in a pot, add lentils and water or broth, then simmer until soft. Pair with a slice of whole grain bread for a complete and filling meal that will keep you energized for hours.

Dinner: Stir-Fried Tofu With Vegetables And Quinoa

Tofu is a plant-based protein that’s both affordable and versatile. Chop tofu into cubes and stir-fry it with frozen or fresh mixed vegetables in a bit of oil and soy sauce. Serve it over cooked quinoa, which adds protein and texture. This meal is light, nutrient-dense, and satisfying.

Day 3

Breakfast: Spinach, Banana, And Almond Milk Smoothie

A green smoothie in the morning is an easy way to sneak in veggies. Blend a handful of spinach with one banana, protein powder and a cup of unsweetened almond milk. The banana adds creaminess and sweetness, while spinach gives you a boost of iron and fiber. This takes less than five minutes and is super refreshing.

Snack: A Handful Of Almonds

Almonds are a great source of healthy fats, protein, and magnesium. Stick to about ¼ cup to keep the portion and calories just right. They’re an easy grab-and-go snack that can tide you over until lunch.

Lunch: Tuna Salad With Lettuce, Tomato, And Cucumber

Tuna is protein-rich and budget-friendly, especially when bought canned in water. Mix it with a little plain Greek yogurt or mustard instead of mayo.

Serve it over chopped lettuce, tomatoes, and cucumbers. It’s crunchy, light, and keeps well if prepped ahead.

Dinner: Baked Salmon With Sweet Potatoes And Green Beans

Salmon offers healthy omega-3 fats and high-quality protein. Bake a small fillet with a bit of lemon juice and garlic. Roast sweet potatoes in the oven at 400°F for 25–30 minutes, and steam green beans for 5–7 minutes. This meal is hearty and supports heart health and weight loss.

Day 4

Breakfast: Scrambled Eggs With Sautéed Spinach

Eggs are a staple on a low-budget diet plan for weight loss. Scramble two eggs and cook them in a nonstick pan. Add in a handful of spinach until wilted. It’s quick, rich in protein and iron, and sets a strong tone for the day.

Snack: Carrot Sticks With Hummus

Crunchy and satisfying, carrot sticks are loaded with fiber and beta carotene. Pair them with 2 tablespoons of hummus for a creamy, protein-rich dip. It’s an easy, no-cook snack that works any time of day.

Lunch: Chickpea Salad With Greens And Vinaigrette

Chickpeas are affordable and packed with plant-based protein. Rinse and drain a can, then toss with mixed greens, chopped cucumbers, and a simple vinaigrette made from olive oil, vinegar, salt, and pepper. It’s fresh, light, and full of fiber.

Dinner: Turkey Meatballs With Whole Wheat Spaghetti And Marinara

Lean ground turkey makes great meatballs and is lower in fat than beef. Mix with breadcrumbs, egg, and seasoning, then bake until cooked through. Serve over whole wheat spaghetti and top with jarred or homemade marinara. It’s a cozy, satisfying meal that stretches your dollar and your calories.

Day 5

Breakfast: Whole Grain Toast With Peanut Butter And Banana

This classic combo is quick, comforting, and packed with protein and healthy fats. Toast a slice of whole grain bread, spread on natural peanut butter, and top with banana slices. It’s sweet, crunchy, and ready in minutes.

Snack: A Small Orange

Oranges are inexpensive and loaded with vitamin C and fiber. They’re juicy, refreshing, and easy to peel, making them the perfect snack on a busy day.

Lunch: Quinoa Bowl With Black Beans, Corn, And Tomatoes

Combine cooked quinoa with canned black beans, corn, and diced tomatoes for a protein- and fiber-rich lunch. Season with lime juice, cumin, and a pinch of salt. It’s hearty, colorful, and works well for meal prep.

Dinner: Grilled Chicken Fajitas With Bell Peppers And Onions

Slice chicken breast, peppers, and onions, and sauté or grill them with fajita seasoning. Serve in a whole wheat tortilla or over brown rice. This meal is flavorful, easy to prep in batches, and completely satisfying.

Day 6

Breakfast: Cottage Cheese With Pineapple Chunks

Low-fat cottage cheese is high in protein and pairs well with fruit. Add pineapple chunks—fresh or canned in juice, not syrup—for a sweet and tangy twist. It’s refreshing and keeps you full.

Snack: A Boiled Egg

This repeat snack is worth including again. It’s inexpensive, high in protein, and endlessly portable. Boil ahead and store in the fridge for a fuss-free bite.

Lunch: Vegetable Stir-Fry With Tofu And Brown Rice

Toss tofu and a mix of vegetables (fresh or frozen) into a hot pan with oil, garlic, and soy sauce. Serve it over cooked brown rice. It’s flexible, tasty, and full of fiber and plant-based nutrients.

Dinner: Baked Tilapia With Steamed Broccoli And Quinoa

Tilapia is a mild, lean fish that cooks quickly. Bake it with lemon and herbs for 12–15 minutes. Serve with steamed broccoli and a side of quinoa for a balanced, nutrient-rich dinner.

Day 7

Breakfast: Mixed Berry Smoothie With Unsweetened Almond Milk

A simple, refreshing way to start your day. Blend a cup of mixed frozen berries with a cup of almond milk and protein powder. It’s low in calories but high in antioxidants, fiber, and flavor, perfect for easy low-calorie meal prep.

Snack: A Handful Of Walnuts

Walnuts are rich in omega-3s and make a perfect brain-boosting, hunger-fighting snack. Stick to a small handful—about ¼ cup—to keep the calories in check.

Lunch: Lentil Salad With Cucumbers, Tomatoes, And Feta

Cooked lentils can be tossed with chopped cucumbers, tomatoes, and a sprinkle of feta cheese. Add olive oil and lemon juice to tie it all together. It’s fresh, filling, and perfect for lunch at home or work.

Dinner: Grilled Chicken With Roasted Vegetables And Brown Rice

End the week strong with a familiar and satisfying combo. Grill a chicken breast and roast any vegetables you have on hand—zucchini, carrots, or bell peppers work well. Pair with brown rice for a balanced plate that doesn’t get boring.

Looking for something a little more focused on protein intake? Be sure to check out our low-budget high-protein meal plan as well.

Foods To Eat On A Budget Weight Loss Meal Plan

Eating well on a budget doesn’t mean sacrificing nutrition or flavor. By focusing on whole, minimally processed foods, it’s entirely possible to create meals that are both affordable and supportive of your weight loss goals:

• Whole Grains: Brown rice, quinoa, oats, and whole wheat bread.

• Legumes: Lentils, black beans, chickpeas.

• Lean Proteins: Chicken breast, turkey, tofu, eggs.

• Fruits and Vegetables: Seasonal produce, frozen vegetables, and fruits.

• Dairy: Low-fat yogurt, cottage cheese.

• Healthy Fats: Nuts, seeds, olive oil.

Want help building a plan that fits your lifestyle and budget? Connect with a Registered Health Dietitian through Berry Street today.

Foods To Avoid On A Budget Weight Loss Meal Plan

When aiming to lose weight and manage spending, it’s just as important to know what to limit or avoid. Some foods may seem convenient or inexpensive up front, but they can hinder progress and add up over time:

• Processed Snacks: Chips, cookies, and sugary cereals.

• Sugary Beverages: Sodas, sweetened teas, and energy drinks.

• Fast Food: High in calories and low in nutritional value.

• White Bread and Pasta: Opt for whole grain versions instead.

• High-Fat Dairy Products: Choose low-fat or fat-free options.

Budget Weight Loss Meal Prep Tips

Plan Your Meals

From our experience, the foundation of any successful low-budget diet plan for weight loss starts with meal planning. When you know what you’re going to eat each day, you can create a focused grocery list that helps avoid costly impulse buys and unnecessary extras.

Want support with your planning? Connect with a Registered Weight Loss Dietitian through Berry Street to get a personalized 7-day meal plan tailored to your budget and preferences.

Buy In Bulk

Buying in bulk is one of the easiest ways to save money on healthy staples, regardless of whether you’re just cooking for yourself or you’re following a budget family meal plan.

Grains like oats, rice, and quinoa, as well as legumes such as lentils and chickpeas, are often much cheaper per serving when purchased in larger quantities.

Frozen fruits and vegetables, which are just as nutritious as fresh, are also more economical in bulk bags. This strategy not only saves you money but also ensures you always have basic ingredients on hand to whip up a nutritious meal. Store dry goods in airtight containers to keep them fresh for longer.

Cook At Home

Cooking at home gives you full control over your ingredients, which means fewer preservatives, added sugars, and unhealthy fats. Home-cooked meals are also easier to portion appropriately and adapt based on your nutritional needs.

From our experience, those who prepare their own meals tend to make healthier choices overall and stick with their diet goals longer. Plus, once you get the hang of batch cooking or simple weeknight recipes, it saves time and money. Even just prepping a few meals ahead can make a huge difference.

Use Leftovers

Leftovers are a game-changer for both your wallet and your time. Instead of tossing extra food, turn last night’s dinner into today’s lunch. For example, extra roasted vegetables can be added to a wrap or omelet, and leftover grilled chicken can go into a salad, pasta, or soup.

This not only reduces food waste but also keeps your meals interesting and varied. A little creativity goes a long way in stretching your food budget.

Conclusion

Losing weight on a budget is not only possible—it’s practical, sustainable, and empowering when approached with the right mindset and tools. From our experience, making small, consistent choices—like cooking at home, planning your meals, and shopping smart—adds up to real results.

The best part? You don’t need fancy ingredients or an unlimited budget to make it work. Ready to personalize your plan and take the guesswork out of healthy eating? Find a Registered Dietitian covered by insurance at Berry Street to help you get started.