While the language in this article might seem definitive, it reflects personal experiences and opinions, not medical advice, and you should always consult a healthcare provider before making any changes to your diet or lifestyle; note that AI tools were used to help create this content.
Hi there!
I’m Dimy. I have studied research, had a nutritionist years ago, and love learning every day about clean eating and how to achieve overall health and wellness. I eat a plant-based (vegan) diet, and I have healed my anxiety, paranoia, depression, sleeplessness, and many other conditions through this diet. I have also been inspired to read and research more to improve other areas of my health, especially since I have a mental illness, which I’ve successfully healed in so many ways.
Welcome to my website!
I want to share with you low-budget weekly meal ideas and plans. Learning to prep meals might just be the best thing you can do to maintain a healthy weight. I also recommend plant-based meals to help with weight loss, including around your belly. You can make your meals with simple meat proteins or substitute them with simple vegan proteins.
Trust me!
I love sharing my knowledge with all my readers, so I’d like to start with a quick overview of what's included in this post:
- Personal story of my struggle with meal prep ideas for weight loss.
- Why meal prep is important when you're trying to get healthy.
- My best tips for meal prep for weight loss on a budget.
Personal Story
First of all, you can't just pay for one of those expensive meal boxes that send you prepped frozen foods. (I looked into those, and they cost about $1,000 per month for one person, for all three meals.)
Secondly, when you are busy working or taking care of the kids, your energy and time are precious. It would be nice to pay someone else to meal prep and cook for you, but you can’t!
Lastly, you don’t have all the money to buy expensive (and sometimes bougie) supplements, fitness fads, and other stuff they try to sell you. (Plus, you’re not dumb enough to buy into all of that wastefulness.)
You’re here because you are smart and frugal, and you know being healthy is possible on a budget.
Meal prepping doesn’t just save you money—it saves you time and decision fatigue. It also saves you mental and emotional space, reducing stress.
And if you have less stress, your hormones can regulate, which helps with weight loss.
Why Meal Prep is Key for Weight Loss
Meal prepping is essential because it:
- Prioritizes protein, which helps build muscle, keeps you full longer, and improves metabolism.
- Helps avoid impulsive eating, emotional eating, and last-minute decisions made out of fatigue or stress.
- Ensures you get the micronutrients (vitamins and minerals) your body needs to thrive.
- Helps you stick to a calorie deficit, which is key for weight loss.
7 Tips for Meal Prepping on a Budget
Step 1: Brainstorm Weight Loss Meal Prep Recipes
You might already have a few meal prep recipes, but it’s important to switch things up so you don’t get bored with your food. Search Pinterest or Google for high-protein recipes you enjoy, but be careful not to make them too complicated (more complicated recipes tend to be more expensive).
If you want to save more, try sticking to a plant-based diet for the week. I suggest buying Vitamin B12 (2.4 mcg) and including green powders/capsules every morning before you start your first meal. I also recommend checking out Dr. Greger’s Daily Dozen plant-based eating guide.
You don’t have to eat the maximum of each food group, but you should aim for the minimum each day. Here’s what Dr. Greger recommends:
Dr. Greger’s Daily Dozen:
- 3 Berries (Tofu, Beans, Soybeans)
- 1 Berry
- 3 Other Fruits
- 1 Cruciferous Vegetable (Cauliflower, Broccoli, Brussels Sprouts)
- 2 Greens
- 2 Other Vegetables
- 1 Flax Seeds
- 1 Nuts or Seeds
- 1 Herb and Spices
- 3 Whole Grains
- 5 Beverages (Water and Tea)
- 1 Exercise (the more, the better)
Plus, easy recipes are lifesavers!
Some fun snack ideas for your prep:
- Celery + peanut butter + raisins (optional)
- Peanut butter with vanilla vegan yogurt (dip a crisp apple in it!)
- Edamame with tasty hummus dip
- Baby carrots + vegan cheddar cheese
- Kiwi slices and grapes
- Raw almonds with strawberries and vegan cheese
- Grape tomatoes, baby carrots, and raw broccoli with vegan yogurt ranch dip
- Grapes or blueberries with bran muffins
- Pita chips, baby carrots, sliced cucumber, and hummus
Step 2: Write Out Your Weekly Menu
Planning your meals for the week is super important. You don’t have to plan everything, but having your dinners planned out helps prevent decision fatigue. Here’s an example of a weekly dinner menu:
- Monday: Steak (or Crispy Tofu) with Sweet Potatoes and Green Beans
- Tuesday: Chicken Taco Bowls (or Black Bean Taco Bowls)
- Wednesday: Sheet Pan Turkey Kielbasa and Veggies (or Sheet Pan Butter Beans)
You can also plan for lunch and dinner for the whole week if you want, but at least have a dinner plan in place. This helps you stick to the budget and avoid stressing about what to cook every night.
Tip: I like to repeat lunches a few times, but I prefer not to have the same dinner every night—it keeps things fresh!
Step 3: Grocery Shop/Place an Order
Once you’ve planned your meals, make sure you have all the ingredients. I like to grocery shop on Fridays or Saturdays for the following week. Be sure to check what you already have in your pantry and freezer to avoid wasting food.
I like to order my groceries for delivery or pickup—it’s easier, helps me stick to my budget, and prevents impulse buys.
Pro Tip for Meal Prep on a Budget: BUY IN BULK! I buy staples like tofu, chickpeas, quinoa, peanut butter, frozen vegetables, and other essentials in large quantities to save money in the long run. For produce, I keep a stash of frozen fruits and veggies as backups.
Step 4: Invest in Meal Prep Containers and Kitchen Tools
To get started with meal prepping, you’ll need a few essentials:
- Meal prep containers for individual meals.
- Large storage containers for bulk prepping fruits, veggies, and proteins.
- Baggies, plastic wrap, foil, parchment paper, etc., for storage and cooking.
I also recommend having these kitchen tools for weight loss:
- Air Fryer
- Slow Cooker/Crockpot
- Food Processor
- Rice Cooker or Instant Pot
- Food Scale
- Meal Prep Containers
- Muffin Tin
- Blender Bottle
- Smoothie Blender
- Vegetable Steamer
Step 5: Dedicate Time to Weekly Prep
Set aside 1–4 hours for meal prep each week. If you're only prepping snacks, it won’t take long. If you’re prepping multiple meals, aim for 2–3 hours. Focus on lean proteins (or vegan proteins) and whole foods when prepping meals.
Tip: Focus on protein and vegetables to avoid overeating. For example:
- Classic combo: Chicken (or crispy tofu), baby red potatoes, and green beans.
- Parmesan-crusted steak (or marinated chickpeas), potatoes, and asparagus (or any veggie you prefer).
- Sheet pan: Chinese beef (or butter beans) and broccoli with rice.
Step 6: Learn What Freezes Well and How Long It Keeps
Freezing food is a great way to save money. You can freeze leftovers and ingredients bought in bulk. I personally keep meals in the fridge for about 3 days before freezing the rest for later.
Here’s a list of 25 foods you can freeze:
- Buttermilk and Half & Half
- Pesto
- Corn on the Cob
- Avocados for Guacamole
- Diced Onions
- Chopped Garlic
- Eggs (without shells)
- Milk
- Cheese (block or shredded)
- Sour Cream and Cream Cheese
- Butter
- Hummus
- Ginger
- Tomato Paste
- Extra Sauces
- Herbs
- Shredded Chicken
- Cooked Rice and Pasta
- Pre-made Sandwiches
- Homemade Pancakes and Waffles
- Leftover Mashed Potatoes
- Leftover Pie
- Dough
- Leftover Frosting
- Leftover Soup
Step 7: Keep Troubleshooting and Keep Notes
Meal prepping for weight loss on a budget is a learning process. You will improve your skills over time, so be patient! Track your progress and take notes on what works for you. This will help you when you fall off track and need reminders.
For example, I’ve learned that a super-low-calorie diet doesn’t work for me. I’ve discovered that sticking to 1,700–2,000 calories per day is my ideal range for slow and steady weight loss.
With my experience, I can say that eating a plant-based diet packed with real-grown food helps me shed pounds naturally. I will also share Dr. Greger’s 21 tweaks to accelerate weight loss, especially around the belly:
- Preload with water.
- Preload with "negative calorie" foods.
- Incorporate vinegar into meals.
- Add more fiber.
- Stay active to help your digestive system.
These are just some quick tips for helping your weight loss journey.
Thanks for reading, and I hope these meal prep tips will help you on your path to health and wellness.
www.ironwildfitness.com
How Not to Diet Cookbook Michael Greger, M.D., FACLM
