A Healthy Budget Meal Plan That Lasts - simplelunch.net A Healthy Budget Meal Plan That Lasts - simplelunch.net

A Healthy Budget Meal Plan That Lasts

healthy budget meal plan

You also want to be conscious of total fats grams and protein grams per serving. Meals that are high in calories are going to add weight to your frame. Your body needs all the calories that you take in to function properly. And by replacing high-calorie foods with lower calorie alternatives you can be on the right track to getting into shape and staying healthy.

To determine your calorie intake take the total ingredient cost of your chosen meals and divide it by six ounces of cooked food. This will tell you how many calories are needed to maintain a healthy body mass index or BMI. For example, if you are a man who weighs 200 pounds you should have about two thousand calories per day. A healthy budget meal plan will include foods that you can eat and still remain within the daily calorie intake guidelines.

They Assume Any Restaurant Is Good

A nest with an egg on top

A common misconception that many people have when it comes to eating out is that they assume any restaurant is good. And, while some restaurants do offer good value, the quality can vary greatly. While it is not impossible to eat out occasionally and not feel like you have splurged on an expensive meal, it is much more difficult to cook at home and stay within the same total budget as you would if you ate out. Cooking a taco or preparing a Mexican quesadilla at home can be just as tasty and as filling as eating out. Here are some simple tips for creating a healthy budget meal plan for your days when you are forced to eat out:


A plate of food on a table

If you are eating out I would suggest ordering an extra side dish or choose a healthier taco. One of the most popular options these days is the taco shell. This shell, filled with beef, chicken, or seafood makes a delicious and healthy option. You can place this shell on top of a burrito, as a sandwich, or in tacos, casseroles, etc. If you have a restaurant that only offers salad, it is easy to find a delicious tortilla shell salad for a fraction of the cost of a larger salad.


If you enjoy spicy foods I highly recommend adding salsa to your healthy budget meal plan. This is another easy choice. You can use tomatoes, onions, cilantro, or any type of peppers. You can also use a salsa Verde as a dip. Another popular option is adding black beans. This is easily done by cooking black beans in water and then adding them to your favorite recipes.

Homemade Chicken Noodle Soup

This is yet another easy choice. This recipe is great for your diet and extremely low in calories. This soup is so simple to make that even the most inexperienced cooks can put it together. All you need is chicken, noodles, carrots, celery, onion, and sea salt. I would definitely eliminate the bean sprouts in this budget meal plan as those are quite expensive and not something you need to spend money on.


Fantastic for breakfast, dinner, or a snack anytime. I love using eggs for breakfast. They are economical, easy to make, and filling. For dinner I eat the same thing that I have for breakfast, except I add bacon. For a total ingredient cost per serving this meal is very cheap.

Canned Beef

Surprisingly, this is another cheap but high protein meat. I typically will purchase beef at the grocery store and then I chop it up and add it to my tuna casserole. It usually costs me less than a couple of cans of tuna. This makes a fantastic entree or side dish and I always use canned beef in casseroles and pasta dishes.

Dry Active Yeast

I buy bulk dry active yeast at my local health food store. It comes in bags of twelve. I add about three cups to a dinner meal. Since this is such a cheap and low-calorie meal plan item, I count the serving into my shopping cart each time. I don’t count calories or anything like that!

Shredded Cheese

I usually buy some fresh shredded cheese at the store and then I make my own delicious Mexican style refritos with it. This is also a very cheap item to add to a diet. I count the serving into my shopping cart each time. I don’t add any fat to this Mexican style refritte and yet it costs me less than two bucks for one cup of shredded cheese.

Low Sodium Beans

Low sodium is something that everyone should consider adding to their diet. I also love buying bulk dried beans because I throw them into my meals already prepared. If you don’t have a problem with sodium then you could add dried beans to your diet plan like I do. I make a delicious chicken enchilada soup that uses dried beans. The total cost per serving is less than a dime.


I love all natural whole grain spinach and use it in lots of different ways. My breakfast cereal comes in a package with leafy greens, ground flax seeds and a powder mix. I take about a cup of the powder mix each morning and sprinkle it over my cereal. This makes a delicious and filling breakfast cereal.


I use canned tomatoes in lots of ways. Instead of having canned tomatoes in my meals I freeze half of a pound of chopped tomatoes and use them in soups, stews and chili. Cooking tomatoes in water is much cheaper per pound than using Jarred tomatoes.

Final Words

Salad dressing can be one of the most expensive food items to buy on a list full of staples. The reason I like tuna salad dressing so much is that it is on a list that consists of a staple yet not a calorie burner. So every time I make a tuna salad I add some extra virgin olive oil, some Dijon mustard, some crunchy lettuce and some crunchy green onions. This makes a delicious salad that is not only delicious but also provides a great source of essential vitamins and minerals.

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