🥗 Healthy Budget Meal Plan for Weight Loss

✅ Find healthy recipe books here!

Eating healthy doesn’t have to be expensive, and losing weight doesn’t mean living off bland meals. With the right planning, you can enjoy tasty, balanced food that fuels your body and keeps costs low. Here’s a 7-day budget-friendly meal plan for weight loss that comes in at under £30 a week (based on UK supermarket prices like Aldi/Lidl).

1️⃣ Shopping List (Approx. £28–£30)

Here’s a simple list that covers the week:

Protein: chicken breast, eggs, Greek yogurt, tinned tuna, lentils

Carbs: oats, brown rice, wholemeal bread, sweet potatoes, pasta

Veggies: broccoli, carrots, spinach, mixed peppers, frozen veg pack

Fruit: bananas, apples, frozen berries

Pantry staples: olive oil, peanut butter, oats, chopped tomatoes, spices (paprika, garlic, chilli, mixed herbs)

2️⃣ Daily Meal Plan

Day 1 (Repeatable Template)

Breakfast: Overnight oats with frozen berries & Greek yogurt

Lunch: Tuna salad wrap with spinach & peppers

Dinner: Chicken stir-fry with rice & mixed veg

Snack: Apple + tablespoon of peanut butter

Day 2

Breakfast: 2 scrambled eggs on wholemeal toast

Lunch: Lentil & veg soup (batch cooked, lasts 2–3 days)

Dinner: Grilled chicken, roasted sweet potato & broccoli

Snack: Banana + handful of oats blended into a smoothie

Day 3

Breakfast: Oatmeal with sliced banana & drizzle of honey

Lunch: Leftover lentil & veg soup

Dinner: Pasta with tomato & veg sauce + a little grated cheese

Snack: Greek yogurt with berries

Day 4

Breakfast: Smoothie (spinach, banana, oats, peanut butter, milk/water)

Lunch: Tuna & brown rice salad with peppers

Dinner: Chicken & veg curry with rice (batch cook for 2 days)

Snack: Carrot sticks with hummus (homemade if possible)

Day 5

Breakfast: Greek yogurt with oats & apple slices

Lunch: Leftover chicken curry

Dinner: Oven-baked sweet potato, topped with tuna & Greek yogurt “mayo” mix

Snack: Rice cakes with peanut butter

Day 6

Breakfast: 2 boiled eggs + banana

Lunch: Lentil & veg soup (frozen portions from earlier batch)

Dinner: Veggie stir-fry with noodles

Snack: Apple + small handful of nuts

Day 7

Breakfast: Overnight oats with banana & cinnamon

Lunch: Chicken wrap with salad

Dinner: Grilled chicken with roasted veg & brown rice

Snack: Greek yogurt with frozen berries

3️⃣ Tips to Keep It Cheap & Healthy

Batch cook: Soups, curries, and stir-fries stretch across multiple meals.

Frozen is fine: Frozen fruit/veg is just as nutritious and often cheaper.

Protein first: Helps you stay full longer while supporting weight loss.

Portion control: Even “healthy” food can stall progress if portions are too big – use your hand as a guide (protein = palm size, carbs = fist, veg = 2 fists).

🎯 Final Thoughts

This plan is simple, flexible, and built for real life. Mix and match meals as needed, and remember weight loss isn’t about restriction — it’s about consistency. Eating this way keeps your costs down while still giving you the nutrients your body needs.

✅ Learn more about meal-prep for beginners here!

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