Cheap Healthy Meals for Weight Loss
Cheap Healthy Meals for Weight Loss
What Makes a Meal Cheap and Healthy?
A cheap and healthy meal is one that:
- Uses inexpensive pantry staples like beans, lentils, rice, pasta, eggs, canned tomatoes, etc.
- Includes lean protein sources like chicken, fish, tofu, cottage cheese, etc.
- Incorporates plenty of vegetables and fruits for vitamins, minerals and fiber
- Limits processed foods, added sugars, saturated fats and sodium
- Provides balanced portions of carbohydrates, protein and fat
- Satisfies your hunger and taste buds
Cheap Healthy Meals for Weight Loss Ideas
Here are some cheap healthy meals for weight loss ideas that you can try:
Spiced Carrot and Lentil Soup
This soup is a spicy blend of carrots, lentils, cumin, lemon juice and garlic. It’s high in iron, low in fat and ready in under 30 minutes. You can also make it in a slow cooker for convenience. Serve it with whole wheat bread or crackers for a filling meal.
Chicken Satay Salad
This salad is a no-fuss midweek meal that’s high in protein and big on flavor. Marinate chicken breasts in a peanut satay sauce and grill or bake them. Then toss them with lettuce, cucumber, carrot and cilantro. Drizzle some more sauce over the salad and enjoy.
Broccoli Pesto and Pancetta Pasta
This pasta dish is a healthy bowl of whole wheat linguine tossed with broccoli pesto and crispy pancetta. It’s easy to make and takes only 25 minutes. You can also use bacon or ham instead of pancetta if you prefer.
Chicken and Sweetcorn Tacos
These tacos are a healthy and tasty way to use up leftover chicken. Shred the chicken and mix it with sweetcorn, salsa, cumin and chili powder. Then spoon it into whole wheat tortillas and top with lettuce, cheese and sour cream. You can also add some avocado or guacamole for extra creaminess.
Greek-style Roast Fish
This fish dish is a simple and gluten-free weeknight dinner that’s full of Mediterranean flavors. Oven-bake white fish fillets with potatoes, tomatoes, olives, oregano and lemon juice. Serve with a green salad or steamed vegetables for a complete meal.
Tips for Saving Money on Healthy Meals
- Here are some tips for saving money on healthy meals:
- Plan your meals ahead of time and make a shopping list
- Buy in bulk when possible and store dry goods in airtight containers
- Use coupons, discounts and sales to your advantage
- Shop at farmers’ markets or local produce stands for fresh and cheap fruits and vegetables
- Cook from scratch as much as possible and avoid pre-packaged or ready-made meals
- Use leftovers creatively or freeze them for later use
- Grow your own herbs or vegetables if you have space
- Cook once and eat twice by making large batches of soups, stews, casseroles, etc.
FAQ
Q: How can I lose weight by eating healthy meals?
A: Some general guidelines are:
- Eat smaller portions and use a smaller plate to control your calorie intake.
- Eat more protein, fiber and healthy fats to keep you full and satisfied for longer.
- Eat less refined carbs, added sugars and processed foods that can spike your blood sugar and make you crave more food.
- Drink plenty of water and limit your intake of sugary drinks, alcohol and caffeine.
- Eat slowly and mindfully, paying attention to your hunger and fullness cues.
Q: What are some healthy snacks for weight loss?
A: Some healthy snacks that can curb your hunger and boost your metabolism are:
- Greek yogurt with berries and granola
- Hummus with carrot and celery sticks
- Apple slices with peanut butter
- Cottage cheese with pineapple chunks
- Roasted chickpeas with spices
Q: How can I make my meals more filling and satisfying?
A: Some ways to make your meals more filling and satisfying are:
- Add more vegetables and salads to your plate to increase the volume and fiber of your food.
- Choose whole grains over refined grains to provide more complex carbs and fiber that digest slowly and keep you full.
- Include lean protein sources like chicken, fish, eggs, tofu or beans to help you build muscle and burn fat.
- Add healthy fats like avocado, nuts, seeds or olive oil to your meals to enhance the flavour and texture of your food and provide essential fatty acids.
Q: How can I avoid overeating or binge eating?
A: Some strategies to avoid overeating or binge eating are:
- Don’t skip meals or starve yourself, as this can lead to cravings and overeating later.
- Eat regularly and have a balanced breakfast to start your day right and keep your blood sugar stable.
- Keep healthy snacks handy and avoid buying junk food or ordering takeout when you’re hungry or bored.
- Drink water before and during your meals to help you feel full and hydrated.
- Distract yourself from food by doing something else that you enjoy, like reading, listening to music or calling a friend.
Q: How can I track my calories and macros?
A: Tracking your calories and macros can help you monitor your food intake and adjust your diet according to your goals. Calories are the units of energy that your body gets from food, and macros are the three main types of nutrients that provide calories: protein, carbohydrate and fat.
When you track macros, you don’t need to count calorie intake directly. Instead, you log how many grams of each macronutrient you eat every day. That’s because each macronutrient provides a certain number of calories:
- 1 gram of protein = 4 calories
- 1 gram of carbohydrate = 4 calories
- 1 gram of fat = 9 calories
By multiplying the grams of each macro by its calorie value, you can calculate your total calorie intake for the day. For example, if you eat 150 grams of protein, 200 grams of carbs and 50 grams of fat, your total calorie intake is:
- (150 x 4) + (200 x 4) + (50 x 9) = 600 + 800 + 450 = 1850 calories
To track your macros, you need to know how much of each macro you need to eat based on your goals, activity level, body type and personal preference. There are different formulas and calculators that can help you estimate your macro needs, such as the one from Precision Nutrition. You can also adjust your macros based on your progress and feedback.
To measure your macros, you need to weigh and measure your food using a food scale and measuring cups or spoons. You also need to use a food database or app that can tell you the macro content of different foods and ingredients. Some popular apps are MyFitnessPal, Cronometer and Lose It.
Tracking your macros can be a useful tool for improving your nutrition and achieving your goals, but it can also be tedious, time-consuming and stressful for some people. If you don’t enjoy tracking your macros or find it too restrictive or obsessive, you can try other methods of monitoring your food intake, such as using hand portions or intuitive eating.
Conclusion
Eating cheap healthy meals for weight loss is possible with some planning, creativity and smart shopping. You can enjoy delicious and nutritious meals that are easy on your budget and your waistline. Try some of the cheap healthy meals for weight loss ideas we shared above or create your own based on your preferences.
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