The weight loss niche is very big and it gives a lot of people the opportunity of earning an income. If you follow this short guide, you can develop an affordable diet plan to earn quick cash. These tips will work easily for you if you have a degree in a field that is related to nutrition. If you do not have such a degree, you can partner with a friend who does.

• Requirements For Creating Your Own Diet Plan
• How do I Create a Healthy Meal Plan on a Budget?
• What is The Cheapest Diet Program?
• What is The Easiest Cheapest Diet to Follow?
• How Can I Lose Weight Fast on a Budget?
• What is The Easiest Diet?
• Cheap Diet Plan For Weight Loss
• Cheap Diet Meal Plan to Lose Weight Philippines
• Cheap Diet Plan UK
• How to Make a Meal Plan For Weight Loss
• Easy Food to Sell to Make Money South Africa
• Meal Plan For Students on a Budget
• Cheap Meal Plans For Families

Requirements For Creating Your Own Diet Plan

You need a reference book that contains a comprehensive list of foods and their nutritional values. You also have to know which of these foods are easily available in grocery stores. You will also have to get a few pictures of people who used to be slim and are now fat. These will be used in reverse for your before and after photos.

Focus Your Book On An Obscure Area Of Nutrition

This is going to be the secret of your diet. You cannot use carbohydrate, protein, fiber or fat because these have been overused by several authors. A few examples that you can use include potassium, zinc, sodium and so on. All you have to do is to find out the effect of these elements on the body in relation to weight loss and repeat it over and over.

Choose The Foods For Your Diet Plan

The next step in making money with your own diet plan is to choose a list of foods that will be used for your book. These should be a list of items that cannot be easily purchased at a normal grocery store. It will not be so attractive if the menu items are too common. Fruits and dairy products are good to include on your diet plan because they cannot be kept for long.

Read Also: Spending Strategies to Help you Live Within your Budget

Make sure you include a lot of items that sound healthy even if they are not significantly so. Good examples of this include cottage cheese, plain yogurt and castor oil. The items should also be repulsive so that they will help to suppress the appetite of the people who buy your book. Examples of repulsive items include Brussels sprouts, spinach, boiled plantains and so on.

Choose A Schedule For The Diet Plan

Making a schedule is not difficult. The time span has to be short so that people will be encouraged to try out the diet plan. The best selling diet plans usually promise results in a matter of days. So stick to 5 to 7 days.

The Promise Of Weight Loss

You have to let people know that they are going to lose weight if they use your diet plan. This is why you want to develop an affordable diet plan to earn quick cash. A promise of losing 3 to 4 pounds per day will get you a lot of attention.

You can say something like “lose 8 pounds over the weekend”. Publish your diet plan in eBook format and make it available on the internet. Remember to include the before and after photos.

How do I Create a Healthy Meal Plan on a Budget?

Are you trying to save money on food? If so, start by planning your meals for the next few days or week ahead. It takes a bit of time, but it will help you save money later.

1. Make a menu. Decide which recipes you will make for lunch and dinner and make a list of the items that you will need from the grocery store. When you have a plan, you will be less likely to spend money on fast food or convenience meals. 

2. Plan your meals around foods that are on sale. Check store flyers, newspaper inserts and coupon sites online. You may be surprised at the good buys available. Just be sure to buy and plan for foods that you will actually use so that they don’t go to waste.  

3. Plan at least one meatless meal a week. Legumes (beans, lentils, dried peas), eggs, tofu, peanut butter and canned fish offer great tasting protein at a good price.

4. Check your pantry, refrigerator and freezer. Look at the expiry dates of the foods and ingredients you already have on hand. Which ones do you need to use up? Look for recipes that use those foods and ingredients.

5. Enjoy grains more often. Grains such as rice, pasta, barley and couscous are inexpensive and can be used in many different recipes. Try them in soups, stews and salads such as Chicken Bulgur Salad. 

6. Avoid recipes that need a special ingredient. Some recipes call for a special ingredient that you may not have. How much does that ingredient cost? Does it come in a small or big package? Can you use it in other recipes before it goes bad? It may not be worth the money to buy an ingredient if you are only going to use it once.  

Leave the ingredient out or try the recipe with an ingredient that you already have at home. It’s fun to experiment while cooking and you may surprise yourself with the finished dish.

7. Look for seasonal recipes. Vegetables and fruit are cheaper when they’re in season. 

8. Plan to use leftovers. Think about how you can use leftovers. If you’re cooking roast chicken with rice and vegetables for Sunday night’s supper, then make chicken sandwiches for Monday’s lunch. On Tuesday, use the bones to make a chicken soup and toss in any leftover vegetables and rice.  

9. Make extras. Don’t let a big bunch of carrots or celery go to waste. Use it all up by making an extra big pot of soup. If ground beef is on sale, make two batches of lasagna instead of one. Serve one batch for dinner, and freeze the other batch in meal-sized portions for another time.

10. Know what your family likes to eat. Encourage your family to share their favourites and help with menu planning. That way you can look for favourite ingredients and foods when they go on sale.

What is The Cheapest Diet Program?

While it is true that certain healthful food items are more expensive, some unhealthful items can be just as expensive, if not more so. The good news is, for the most part, you can eat a healthful diet and stick to your budget at the same time!

Here are eight cheap foods — all under $1 per serving — that are good for you and can help you lose weight, too.

1. Brown Rice

Brown rice, although it’s a carbohydrate, can actually help you lose weight! A serving of brown rice contains 21% of the daily recommended amount of magnesium, 15% of vitamin B6, 4% of the daily recommended amount of iron and 3.5 grams of fiber.

Brown rice is higher in nutrition and absorbed more slowly by the bloodstream than white rice. It is also a great food to eat for those wanting to reduce inflammation.

It is shown that, a half-cup serving of rice contains 1.7 grams of Resistant Starch, which is a healthy carb that increases metabolism and helps to burn fat. But a note of caution: Since brown rice isn’t necessarily low in calories, it’s best to consume only the recommended serving size and eat an overall low-calorie diet for weight loss.

2. Non-Fat Greek Yogurt

Greek yogurt has been called a “superfood,” or a food packed with nutritional value, and it does have many health benefits that shouldn’t be overlooked!

A study on the healthiest foods found that each extra daily serving of yogurt prevented 0.82 pounds of weight gain. At 23 grams of protein per serving, it rivals meat-based sources of protein to help you feel fuller longer. As long as you choose the low-fat, low-sugar versions, you’ll definitely be on the side of healthy.

You can find Greek yogurt at Aldi for about $0.87 per serving!

3. Old-Fashioned Oatmeal

Oatmeal is one of those foods you either love or hate, but it has many benefits if you want to eat healthy on the cheap. It’s rich in fiber, filling, and also heart-healthy. But take caution here: you’ll want to avoid instant oatmeal or oatmeal with added sugar.

Instead of adding sugar to your oatmeal, consider adding stevia, honey, or spices such as cinnamon or nutmeg to give it flavor. Oatmeal also has s 4.6 grams of Resistant Starch according to Health Magazine.

Plus, oatmeal costs only about $0.08 to $0.16 per serving!

4. Beans

Garbanzo beans, kidney beans, black beans: Beans not only have protein, but they have fiber too! Beans are cheap, low in calories, and you can add almost any kind of herb or spice to create different flavor combinations.

Research from the Journal of the American College of Nutrition found that bean eaters have a 23% lower risk of an expanded waistline and a 22% reduced risk of being obese. Also, according to the National Health and Nutrition Examination Survey, bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight and a smaller waistline.

Beans are also good sources of iron. You might want to rinse any canned beans though to reduce your sodium intake. Canned beans start at $0.59 at Aldi, which is about $0.17 per serving.

5. Canned Tuna

At about $0.41 per serving, chunk light canned tuna is a cheap food that is high in protein and a great way to get Omega-3’s — the healthy fats that can help brain function and repair our cells.

However, pregnant women and kids are advised to beware — the mercury levels in canned tuna can make this food potentially unsafe. Your best bet? Eat in moderation. You can find 8-packs of canned tuna at Walmart for around $7.00.

6. Sweet Potatoes

Sweet potatoes have many great health benefits. They contain nearly 400% of the daily recommended intake of vitamin A, 15% of vitamin B6 and are high in potassium and fiber. Sweet potatoes also contain vitamin C, manganese, copper, pantothenic acid, niacin, vitamin B1, vitamin B2 and phosphorus.

How can sweet potatoes help you lose weight? Because sweet potatoes are nutrient-dense, they can help you feel fuller longer. As long as you don’t load them down with butter and sugar and instead opt for some olive oil and/or cinnamon, sweet potatoes are a great part of a trim diet. Plus, the price of a small sweet potato is only about $0.50!

7. Apples And Other Low-Cost Fruits

It’s a good idea to eat fruit for health, but it’s also important for weight loss too. Fruit is full of vitamins, minerals, and fiber, and it can help aid in weight loss by helping you feel fuller with fewer calories. It can also increase your water intake! Though some fruits are more expensive than others, apples are a budget-friendly option at about $0.50 per apple, when purchased in a three-pound bag.

If you want to save even more on fruit, opt for the canned option, which can save you money and will last much longer than the fresh varieties. Just be sure to choose the kind packed in fruit juice — not heavy syrup. Canned mixed fruit packed in 100% juice at Aldi will run you about $0.89, which is about $0.25 per serving.

8. Broccoli, Cauliflower And Other Low-Cost Veggies

Broccoli, carrots and cauliflower all cost less $0.50 per serving — and they aid in weight loss too! Filling up on veggies, which are low in calories, help you feel full and are packed with vitamins and minerals.

According to Health Magazine, cooked or raw, cruciferous vegetables like broccoli are known for their cancer-preventing powers, fiber and ability to prevent weight gain. They also have tons of vitamin C, vitamin A, folate, calcium, iron and potassium.

What is The Easiest Cheapest Diet to Follow?

With all the trendy superfoods (looking at you, fancy protein powders, turmeric elixirs and coconut matcha lattes), it can seem like losing weight and being healthy is all about shelling out money for pricey foods. Spoiler: it’s not. You can absolutely eat well (and deliciously) and slim down on a budget. “It’s all about getting back to the basics,” says Kelly Satterlee, M.S., RD, of EliteLifestyleNutrition.

Here are 6 ways to do just that.

1. Reduce food waste

Consider that the average family of four in the U.S. wastes about $1,500 worth of food every year. Save at least $100 per month by buying foods that can easily be repurposed for different meals throughout the week, says Satterlee.

For instance, she says, if you hard-boil eggs, you can eat them in the beginning of the week for a snack; later in the week, use them as a salad topper. Don’t let any avocado go to waste: a quarter might top your omelet, but then mash up the rest with salt and lime juice for an easy guac to go with a taco salad. Hummus may make a great dip for veggies, but the rest can be a spread for turkey sandwiches.

2. Skip organic (sometimes)

You’re committed to buying more fruits and vegetables-a good idea since these foods have fewer calories but contain fill-you-up fiber (and volume). On the other hand, organic produce is so expensive. So, what can you do?

Skip organic, and fill your plate with conventional fruits and veggies. “If organics are not in your budget, you don’t have to buy them in order to lose weight or be healthy,” says Satterlee. Eating more fruits and vegetables-whether they’re organic or not-will help you eat more fiber and get more vitamins, minerals and antioxidants in your diet.

However, know that you can go to farmers’ markets and buy produce there. Locally grown produce from small farms may not be certified, but is often grown organically (you can ask the farmers about their growing methods).

Heading to the farmers’ market right before closing time can help you negotiate some serious deals, says Satterlee. And, companies like Imperfect Produce (available in select cities) will send you a box of “ugly” produce (that’s perfectly good to eat) for about 30 percent less than grocery store prices.

3. Buy frozen and canned produce

Frozen fruits and veggies used to feel pretty basic. But now you can find some really inventive frozen products on the cheap, like carrot spirals, cauliflower rice and zoodles. Many frozen vegetables are just as nutritious (if not more so) than their fresh versions, and they’re also usually low-calorie, as long as you buy them without added sauces. Their unique prep-spiraled, riced-means they’re easier to incorporate into meals too.

Canned vegetables often get overlooked, but keeping canned vegetables in the pantry is a great way to make sure you always have veggies on hand. Choose canned vegetables without added salt, or compare cans to find one with lower sodium content.

4. Try meal delivery services

Before you bristle at the prices of meal delivery kits like Blue Apron, Hello Fresh or Plated, Satterlee says she’s found that they actually save her money. “I realized I was spending more money at the grocery store versus when I bought a subscription service, and it’s something many of my clients have found too,” she says.

That’s because they provide small amounts of high-quality, specialty ingredients, so that you don’t have to buy larger quantities that end up going to waste. And, while they’re expensive, they make dinner at home feel like date night in, which is pretty much always cheaper than date night out.

Meal delivery subscriptions also encourage more home cooking (and learning how to play chef at home), something that research in the International Journal of Behavioral Nutrition and Physical Activity has found is linked to having a healthier BMI and lower body fat levels.

5. Add beans

Beans aren’t the sexiest of foods, but guess what: they are some of the cheapest finds in the grocery store-especially if you buy them dried and take the extra step to soak them overnight before cooking. And they’re good for your waistline, too.

Eating one daily serving of pulses (beans, dried peas, chickpeas, lentils) was associated with an additional 0.75-pound weight loss over a six-week span compared to diets without these foods, according to a meta-analysis of 21 trials in the American Journal of Clinical Nutrition.

It sounds modest, but keep in mind that it’s the trend downward that matters-and participants weren’t making other changes to their diet in order to lose weight. Sounds pretty effortless.

Beans are also one of the cheapest protein options in the store.

6. Just slow down

A study in BMJ Open in 2018 concluded that people who ate more slowly reduced their BMI and belly fat more effectively than speed eaters. The reason is simple (and obvious): when you scarf your food, you may naturally overeat. Slow down and you’ll be just as satisfied on less-and have leftovers to show for it.

Even though it’s simple, slowing down can be hard-especially if you’re always eating on the go. Try to limit distractions (put away your phone and turn off the TV), and make an effort to put your fork down between bites to slow down.

How Can I Lose Weight Fast on a Budget?

We rounded up some ways to cut back early without breaking the bank. Skip the flashy workout equipment, sky-high gym membership, and sneaky “health” foods.

Instead, wellness experts offer these simple ways to start losing weight without blowing your budget.

1. Ditch the beef.

Going meatless one night a week is a surefire way to knock off pounds and save money, says nutritionist Rania Batayneh of Essential Nutrition for You.

Skip the butcher and look for hearty and healthy meat substitutes like beans and mushrooms.

“A can of chickpeas might cost a dollar, whereas deli meat is much more expensive,” Batayneh says.

Buying dried beans that you rehydrate yourself is a great way to save at the grocery store. You’ll also knock all the added sodium that comes with canned beans.

2. Buy healthy foods in bulk. 

There are pros and cons to buying in bulk, but it can be a great way to budget for long-term savings and weight loss . 

For example, try buying a whole chicken.

“Buy a whole chicken and throw a portion of it together one night with steamed veggies,” says Nicole Chase, a registered and licensed dietitian. “Throw the leftover chicken on top of a salad with light dressing the next day for a quick and healthy meal.”

At the grocery store, try getting a massive container of oatmeal rather than sugar-laden individual packs. The same goes for buying big bags of rice and frozen veggies versus individual containers. 

3. Stick to the perimeter at the grocery store.

Chase recommends shopping around the perimeter of stores as an easy way to avoid the expensive convenience foods that are usually stocked front and center.

“Middle aisles contain packaged and processed foods, which tend to be higher in sodium and have a tendency to be more expensive due to the costs associated with packaging,” Chase says. 

That leaves the produce and frozen foods sections, which both offer great low-cost and healthy alternatives. 

4. Steer clear of the salad bar.

Rather than blow $10 on a swanky salad bar, load up on whole veggies while they’re in season and at a lower price point, Chase says. Then dish up your own salads at home.

If you’ve got a hankering for butternut squash or sweet potatoes in summer, you’ll still be able to find pretty affordable options in the frozen food section. 

Just avoid those convenient steamer bags. You pay more for their fancy packaging and could save that cash by steaming them the old-fashioned way.

5. Skip “healthy” convenience food. 

Weight loss has much to do with portion control, but those helpful little 100-calorie pack snacks are nothing but a budget suck.

“We have portion distortion in this nation and even though I like that [100-calorie packs] are pre-portioned, that can be a more expensive option,” Batayneh says.

Instead, keep a measuring cup in your desk drawer to scoop out perfect portions of whatever you’re munching on at work (almonds, trail mix, etc.) rather than paying more for packaging.

6. Know what to look for on price tags.

When browsing healthy foods at the store, don’t just look at the sticker price, Chase says.

The unit price (for example: $0.26/oz.) tells you how much that box of whole grain cereal costs per ounce, so you can compare it to another brand of a different weight.

7. Turn your television into a workout coach.

No, this isn’t a free pass to scarf Cheetos and watch “Basketball Wives” all day. 

A lot of cable networks like Time Warner and Comcast have free exercise channels on 24-hour rotation that Batayneh says are a great way to work out on the cheap. 

The library is another great option for checking out free DVDs, and we’re big fans of interactive games you can play at home like Dance Central and anything on the Wii Fit.

8. Turn your home into a wellness center.

Avoid spending money on gyms at all by carving out a wellness nook in your home.

Whether you’ve got a spare room to use or simply lay out a yoga mat in the living room, make it your own workout sanctuary. Then stock up on cheap workout DVDs or set up a rotation with friends so you won’t get bored. 

“Check eBay for used copies (of workout DVDs) and feel confident knowing that sellers rely on buyer feedback so the quality is usually top-notch,” Burnam says. 

9. Rethink your commute.

“People don’t necessarily have to buy expensive equipment to get exercise,” Chase says. “You can just use your body.” 

Try walking or biking to work if you live within a few miles. If that’s not an option, skip the elevator and take the stairs instead. 

Not only will you save on gas, you’ll have a sure-fire way to burn calories every day — and it won’t cost you a dime.

What is The Easiest Diet?

U.S. News and World Report put together a panel of experts to scrutinize 29 popular diet plans, ranking them by how easy they are to follow, how nutritious, safe, and effective for weight loss they are, and how well they work to decrease the risk of diabetes and heart disease. Here are the top five, as chosen by the experts:

1: Dietary Approaches to Stop Hypertension (DASH): The diet is meant to lower blood pressure, emphasizing fruits, veggies, whole grains, lean protein, and low-fat dairy, and keeping sugary treats, red meat, and salt to a minimum. The lack of salt might be hard to get used to at first, but experts say that the diet is convenient and easy to stick to because it’s not too restrictive.

2: Therapeutic Lifestyle Changes (TLC): Created by the National Institutes of Health, this diet aims to boost cardiovascular health with major cutbacks on saturated fat intake (like whole dairy, fried foods, and fatty meats). For women who want to lose weight in addition to lowering cholesterol, the diet suggests 1,200 calories a day in fruits, vegetables, whole grains, low-fat or nonfat dairy products, fish, and lean poultry.

3: Mayo Clinic Diet: You don’t count calories when you start on this one, instead focusing on 15 key habits, and snacking all you want on fruits and veggies. After you’ve lost some lbs–the claim is that you’ll lose 6 to 10 in the first two weeks of the diet, then 1 to 2 every week after that–you start thinking about how many calories you need for maintenance. Experts say this diet is helpful for controlling diabetes.

4: Mediterranean Diet: This emphasizes fruits, veggies, whole grains, beans, nuts, legumes, olive oil, fish–heart-healthy foods that experts say the long-living people of the Mediterranean have subsisted on for years.

5: Weight Watchers: You can basically eat whatever you want with Weight Watchers–so long as you stay within your specified number of points (every food is assigned a points value, based on its protein, carbohydrate, fat, fiber, calories, and how hard your body has to work to burn it off). Most studies indicate that people on the program lose weight–and experts say many people stick with Weight Watchers to maintain weight loss.

Now, sticking to a diet… that’s a whole other topic, right? But a new study has indicated that one of the best ways may be to employ a calorie-tracking mobile device. In the study, people who used a mobile calorie-tracking app were able to lose 15 pounds–and keep them off for a year.

Cheap Diet Plan For Weight Loss

Some of us turn to experts for guidance, but there are many conflicting opinions about what is actually healthy, and fad diets seem to come along every week. To make matters worse, food marketed as healthy is often more expensive, leading consumers to believe that they need to spend more to eat well.

In truth, healthy food is often cheaper, especially when you prepare your own meals and avoid prepackaged items. We pulled together some meal plans with healthy, nutritious food for less than $10 a day.

Oatmeal ($1.75)

Oatmeal may not be glamorous, but topped with fruits and nuts it can be quite satisfying. It’s packed with fiber and complex carbohydrates that keep you going all morning. Just half a cup of steel cut oats (50 cents) cooked with the same amount of milk (25 cents) serves as a nice base for a few sliced apricots and drizzle of honey ($1), starting your day off on a nutritious note.

Hummus Sandwich ($1.75)

Hummus, the Middle Eastern spread made from chickpeas and tahini (sesame seed paste), has quickly become one of America’s favorite foods. Spread one-quarter cup of hummus (50 cents) on a slice of whole-grain bread (25 cents) and top with tomato, onion, pickles (75 cents), and another piece of bread (25 cents) for a delicious, protein-packed sandwich.

Apple ($1)

An apple a day … is delicious and full of nutrients. Apples were the original sweet treat when sugar was expensive and in short supply.

Stuffed Cabbage ($2.85)

Cabbage is your best friend if you are trying to lose weight or save money. At around 60 cents a pound, each leaf of green cabbage is roughly 5 cents, and quite filling, too.

Start by boiling two cabbage leaves (10 cents) to soften and set aside. In a pan, sauté half an onion, two cloves of garlic, and one chopped carrot in 1 tablespoon of oil (75 cents) until soft. Add a half-cup of lean ground turkey or organic soy TVP (textured vegetable protein, $1) and season with salt and pepper. Once the meat or soy is fully cooked, add 8 ounces of crushed tomatoes ($1) and simmer for five minutes.

Allow the mixture to cool before stuffing the cabbage leaves and rolling them up like a burrito. Place the stuffed cabbage in a baking pan and top with the remaining tomatoes. Bake at 350 for 30 to 45 minutes.

Avocado Toast ($1.50)

With a creamy texture and subtle yet appealing flavor, avocados are nature’s butter. Yes, they’re high in fat, but it’s the “good” fat that helps lower cholesterol. For a sweet or savory breakfast, spread half an avocado (75 cents) onto two slices of whole grain toast (50 cents) and top with tomato (25 cents) and sea salt or a drizzle of honey (25 cents).

Brown Rice Pilaf ($2.50)

Switching from regular white rice to brown rice is an easy way to increase the nutrition of your meals. For this hearty lunch, start by cooking half a cup of brown rice (50 cents) in salted water. Once cooled and fluffed, combine with two chopped scallions, 1 tablespoon of dried cranberries, two leaves chopped and massaged curly kale, and six or seven gently crushed walnuts ($1.50). Season with salt, black pepper, and a tablespoon of high quality extra virgin olive oil or walnut oil (50 cents).

One-Quarter Cup of Almonds ($1)

Almonds are nature’s little protein-packed treats. With their subtle floral aromas, low fat, and high protein content, a small handful can be the difference between saving your appetite for dinner or breaking down and buying a bag of chips on the way home.

Lentil Soup (45 Cents)

A classic comfort food, lentil soup is deliciously satisfying, dirt cheap, and simple to make. Start by sautéing two celery ribs, two carrots, three cloves of garlic, and one onion in 2 tablespoons of oil ($1.25). Throw in a bay leaf and a few sprigs of whatever fresh herb you have; thyme and parsley work well (50 cents).

Add 2 cups of lentils ($1), any variety is fine. Add enough water to cover the lentils by 2 inches and season generously with salt, pepper, and paprika; add smoked paprika, cumin, chili powder, and garlic powder to taste. Cover and let cook until lentils are soft, about 30 minutes, then use an immersion blender to thicken. This recipe makes about six servings, which will keep for a week in the refrigerator or three months in the freezer.

Cheap Diet Meal Plan to Lose Weight Philippines

Are you looking for the best meal plan so you can go on with your corporate or busy life while staying fit and healthy? Worry no more and no need to look further for the best diet meal plan Philippines.

Proper diet means eating the right portion of appropriate types of food on the proper time. Sounds complicated? I don’t think so. All you need to do is choose foods that are low in cholesterol and calories but high in vitamins and fiber, and eat reasonable portions in the right time. Combine this with exercise and you are on your way to a leaner you.

Here is a list of 35 Weight Loss Super Foods.

Here they are:

1. Avocado
2. Almonds
3. Bananas
4. Black beans
5. Blueberries
6. Broccoli
7. Brown rice
8. Cheese
9. Dark chocolate
10. Eggs
11. Eggplant
12. Fava beans
13. Garbanzo beans
14. Grape fruit
15. Green tea
16. Kidney beans
17. Lentils
18. Low-fat milk
19. Mushrooms
20. Oats
21. Olive oil
22. Oranges
23. Pearl barley
24. Pears
25. Pine nuts
26. Pistachio
27. Plantains
28. Potatoes
29. Quinoa
30. Red bell pepper
31. Rice with veggies
32. Salmon
33. White beans
34. Whole grains
35. Yoghurt

Cheap Diet Plan UK

Monday

Breakfast: Porridge made with skimmed milk; banana; glass of pure, unsweetened orange juice. Get our tips for livening up porridge, and other healthy breakfasts.

Lunch: Lentil soup, tinned or home-made (pictured); wholemeal roll with unsaturated fat spread.

Evening meal: Jacket potato with baked salmon and frozen peas.

Snacks: 2 satsumas; small handful of unsalted peanuts; low-fat fruit yoghurt.

Tuesday

Breakfast: 2 slices of wholegrain toast with unsaturated spread and a boiled egg; glass of pure, unsweetened orange juice.

Lunch: Jacket potato with baked beans (reduced sugar and salt); salad.

Evening meal: Homemade chunky vegetable goulash; brown rice; broccoli. Get our recipe for chunky vegetable goulash.

Snacks: 3 oatcakes with low fat cream cheese; pear.

Wednesday

Breakfast: Poached egg (pictured) on two slices of wholegrain toast; glass of pure, unsweetened orange juice.

Lunch: Egg, tomato and cucumber wholemeal bread sandwich.

Evening meal: Spaghetti Bolognese; salad.

Snacks: Carrot sticks; small handful of unsalted peanuts; 2 satsumas.

Thursday

Breakfast: 2 slices of wholegrain toast with sunflower spread, honey and banana; glass of pure, unsweetened orange juice.

Lunch: Lentil soup (tinned or home-made); wholemeal roll with unsaturated fat spread.

Evening meal: Slice of homemade vegetarian pizza (pictured) with salad and a jacket potato. Get our recipe for red onion, courgette and pepper pizza.

Snacks: Low fat yoghurt; 2 plums; scone with unsaturated fat spread; pear.

Friday

Breakfast: Muesli with skimmed milk and a banana; glass of pure, unsweetened orange juice.

Lunch: Cheese and salad sandwich made with reduced-fat cheddar-style cheese, salad, wholegrain bread and unsaturated fat spread.

Evening meal: Homemade cottage pie (pictured) served with peas and carrots.

Snacks: 3 oatcakes with low-fat cream cheese; 2 plums.

Saturday

Breakfast: Porridge made with skimmed milk; banana; glass of pure, unsweetened orange juice.

Lunch: Home-made carrot and parsnip soup (pictured); wholemeal roll and unsaturated fat spread. Get our recipe for carrot and coriander soup.

Evening meal: Homemade tuna pasta bake; broccoli.

Snacks: Small handful of unsalted peanuts; apple; pear.

Sunday

Breakfast: Muesli with natural yoghurt and a banana; one piece of wholegrain toast with unsaturated fat spread.

Lunch: Chicken and vegetable traybake (pictured); baked apple and custard.

Evening meal: Chicken, cucumber and tomato wholemeal bread sandwiches

Snacks: Small handful of unsalted peanuts; carrot sticks; 2 satsumas

How to Make a Meal Plan For Weight Loss

A successful diet plan for weight loss combines the vitamins and minerals your body needs to build muscle and maintain energy in one convenient and delicious menu. Follow these steps to design a diet plan for weight loss that’s specifically structured to support your lifestyle, goals, and habits.

Step One: Avoid Calorie Counting Diet Plans

Typical diet plans set a daily calorie goal. Dieters are expected to keep their consumption within a certain range each day with meals that contain all the vital nutrients their bodies need to thrive. However, this foundational belief sets many dieters up for failure before they even begin. We recommend a vastly different approach to calorie counting.

Why is a daily count the wrong way to approach nutritional intake?

• Every food has a different calorie content. Unless you eat almost the same thing every day, it gets difficult to keep track of how much you’re consuming without laborious tracking.
• From spending time out with friends to going on vacation, there are a number of times when dieters simply can’t maintain a strict daily count without sacrificing enjoyment of social situations.
• To short-circuit temptation, many diet plans call for a “cheat day” that allows the dieter to eat whatever they want without counting the calories. It is possible to stick to a daily restrictive calorie count and still not lose weight due to overindulging one day a week.
• Daily calorie counts tend to encourage undereating. Dieters try to stay under their limits to preserve caloric deficits. Over time, too many missed calories negatively impact weight loss efforts.

Instead of setting yourself to a set number of calories per day, we recommend you develop a diet plan that covers your nutritional necessities to maintain a healthy lifestyle. This approach is exceptionally helpful in a weight loss program as it helps with your energy levels, is less restrictive, and allows you the freedom to enjoy what you want but in moderation.

Determining your nutritional needs is different for every person based on their age, weight, activity levels, and other medical needs. Setting these nutritional goals or guidelines gives you the flexibility to eat a variety of different foods to reach your weight loss goals.

These nutritional goals focus on your intake levels of: protein, carbs, fats, vitamins, and minerals. Keeping these key factors balanced for what your body needs is a more successful approach for weight loss than calories counting.

Step Two: Calculate Your Macros

Dieting isn’t just about how much you eat. You also need to ensure that you’re giving your body what it needs to grow muscle, melt fat, and keep your energy high. Macronutrients are the basic building blocks your body uses to accomplish these tasks. These fundamental nutrients also represent the bulk of your caloric intake. The three main categories for macros are:

• Carbohydrates. Simple and complex sugar chains break down in the body to provide fuel for muscles.
• Fats. Excess calories are stored in fat cells to provide emergency energy when fast-burning carbs aren’t available. Fat is an essential element in many hormonal and brain functions as well.
• Proteins. These powerhouse macros provide sustainable energy and material used to repair and grow tissues throughout the body.

Balancing these macronutrients gives you the best chance of building the body you want without feeling deprived or exhausted. The general rule of thumb suggests that you divide your calorie intake into 35% healthy fat, 40% protein, and 25% carbohydrates. For a more personalized ratio, use an online calculator to determine your best mix.

Step Three: Find Foods That Fit

Once you know how much you need to eat, spend some time finding foods that fit into your new lifestyle. An effective diet plan for weight loss must include foods that you’ll actually eat. If you don’t enjoy what you’re eating, it’s unlikely that you’ll stick to your plan.

However, it’s also important to put some effort into trying new menu options. Many dieters come to weight loss programs because of a limited diet that is high in empty calories. Adding more nutritional options to your daily menu is an essential step to creating a long-term eating plan.

Start by making a list of the foods and ingredients that you love the most. Once your diet begins, aim to add one or two new fruits, vegetables, or grain selections each week to your list. It’s helpful to also include data on the macronutrient content of each item, as this will help you decide how much of each of these ingredients you can enjoy in each meal.

Step Four: Stock Up on Recipes

Now that you know what you can eat, start collecting a variety of recipes that feature your listed foods. Pay attention to preparation instructions. The way you cook your food has a big effect on macronutrient content.

A large recipe selection is important in your diet plan for weight loss because it keeps you from getting bored. Losing interest in daily menus is the main reason many dieters don’t reach their goals. Variety ensures that you’ll always look forward to your next serving. An online recipe book is a great way to store your recipes.

With enough research, you can tailor your recipe collection to fit your preferences. Are you a lover of sweetbreads and pastries? Find low-calorie versions of your favorite baked goods. Are sauces a necessary part of your daily dining experience?

Look for homemade versions of your most frequently used condiments. Does the idea of giving up fried foods make you nervous? Look for recipes that use your oven to simulate the crunchiness you crave without the additional fat content.

For those who live life on-the-go, compile a list of your most frequented restaurants. Ask the staff for nutritional information on their menu items. Use that data to create a list of selections that fit within your dietary budget.

Step Five: Set an Eating Schedule

When you eat is just as important as what you eat. Our bodies go through cycles each day that affect our ability to metabolize stomach contents. Also, existing medical conditions or differences in body functions can change the way you process meals.

For many, a diet plan for weight loss that follows the traditional 3 meals a day paradigm doesn’t work. This is especially true for those who are aggressively cutting back their daily calorie intake. Try spacing your meals and snacks roughly 3 hours apart.

This keeps you from getting too hungry and running for unhealthy options to fill your belly. Here are some other guidelines to help you build the perfect diet plan for weight loss.

• Eat a filling dinner to avoid late night snacking.
• Consume a high-protein breakfast within an hour of waking up.
• Stick to your scheduled meal plan.

If you have diabetes or other glucose conditions that are impacted by your eating habits, see your doctor for help building a schedule that helps maintain the proper blood sugar levels.

Step Six: Track, Analyze, and Adjust

Use a food diary to keep track of your meal plan. This creates a record that allows you to revisit your eating habits and analyze the effectiveness of your plan. Make adjustments when needed to keep yourself on track to your goal weight. Don’t be afraid to change things up if a certain dietary plan isn’t providing the desired results.

Easy Food to Sell to Make Money South Africa

Are you a bit of a foodie? Do you enjoy making interesting and unique food for your friends and family? Perhaps you should invest in a food truck and earn some extra money on the side?

Miles Kubheka was so inspired by the fictional character he played, named Vuyo in the Hansa adverts from a few years ago, that he turned his fictional Vuyo’s Original Wors company into a real-life, well-known South African branded food cart operation.

“It’s better to ask forgiveness than permission. I never asked SABMiller if I could use ‘Vuyo’,” admits Kubheka. He now has his own restaurant and that’s only the beginning of the success that has resulted from this side-hustle.

Crumbs and Cream, a popular ice-cream sandwich restaurant started off with just a tuk-tuk at the V&A Waterfront in Cape Town. This was a low cost, mobile operation, which the founders could start while still working full-time. Their business did so well that they now have an additional location in Cape Town and a location in Johannesburg.

Like the hospitality industry, restaurants have been heavily impacted by the pandemic.

However, there’s little doubt that the restaurant business will gradually recover. People love eating out!

Managing a restaurant is a full-time commitment. Nonetheless, there are ways for those who are employed to get involved.

You might choose to invest in an eatery as a silent partner. You could buy into a franchise group. Or consider appointing a full-time manager to run a restaurant or food delivery business on your behalf.

Meal Plan For Students on a Budget

Meal prep is basically preparing food in advance (shocker!) for the next few days or week ahead. Planning exactly what you’re going to eat and when can feel like a bit of a chore, which is why we’ve done the hard work for you.

The average student spends £100 a month on groceries and an extra £33 on takeaways (that’s £133 on food in total), which comes to around £1,596 for 12 months.

We’ve done the maths, and if you follow our cheap meal prep plan, you could end up saving £100s a year, with a day’s worth of meals (that’s breakfast, lunch, dinner AND snacks) coming in at just £2.67!

Breakfast meal plan ideas

Day	Meal	Cost
Monday	Porridge	£0.22
Tuesday	Cornflakes	£0.12
Wednesday	Weetabix	£0.13
Thursday	Toast	£0.10
Friday	Yoghurt	£0.13
Saturday	Eggs	£0.23
Sunday	Pancakes	£0.42

Total cost

Weekly: £1.35
28 days: £5.40

Lunch meal plan ideas

Day	Meal	Cost
Monday	Bean salad	£0.43
Tuesday	Bacon and egg pasta	£0.50
Wednesday	Cheese and onion rosti	£0.49
Thursday	Chickpea and chorizo couscous	£1.13
Friday	Sausage and bean casserole	£0.81
Saturday	Italian soup	£0.56
Sunday	Chilli con carne	£0.74

Total cost

Weekly: £4.66
28 days: £18.64

Dinner meal plan ideas

Day	Meal	Cost
Monday	Pulled pork	£1.31
Tuesday	Bolognese	£0.68
Wednesday	Enchiladas	£1.55
Thursday	Pea and mint spaghetti	£0.64
Friday	Chicken with roasted vegetables traybake	£1.57
Saturday	Cod with pesto, vegetables and herb potatoes	£1.17
Sunday	Stir fry	£1.38

Total cost

Weekly: £8.30
28 days: £33.20

Healthy snack ideas

Day	Meal	Cost
Monday	Omelette muffins with vegetables	£0.43
Tuesday	Cheese and crackers	£0.13
Wednesday	Homemade hummus and carrot sticks	£0.19
Thursday	Yoghurt and granola	£0.27
Friday	Popcorn	£0.17
Saturday	Avocado on toast with egg	£0.56
Sunday	Celery and cream cheese	£0.17

Total cost

Weekly: £1.92
28 days: £7.68

Cheap Meal Plans For Families

Feeding a family on a budget is doable with our cheap family meal ideas. All of these budget recipes are under £1 a head. From meatballs to burgers, from cottage pie to risotto, our cheap family meals are ideal if you’re trying to cook on a budget but don’t want to scrimp on flavour or comfort.

Read Also: What are Budget Busters?

Our collection is full of simple cheap recipes that cost less than £1 per person but still make sure you eat well on a budget.

Meatballs with spaghetti

Keep these homemade meatballs with diet under budget by using dried herbs and skipping the Parmesan. Use stale bread to make homemade breadcrumbs – tastier (and cheaper) than shop-bought ones.

Total cost: £3.67 (Asda)
Cost per person: 91p

Items: Smartprice pork & beef mince (500g) £1.66, onions 16p, Smartprice chopped tomatoes (400g) 31p, Chosen by You green pesto sauce (190g) £1, Smartprice spaghetti (500g) 19p, tomato puree (142g) 35p

Farmhouse chicken braise

This hearty farmhouse chicken braise is perfect for Sunday lunch or dinner. Chicken thighs keep it cheap while the mustard cream sauce adds a punch of flavour and warmth.

Total cost: £3.97 (Tesco)
Cost per person: 99p

Items: Everyday Value chicken thighs and drumsticks (566g) £1.50, loose carrots 40p, loose leeks 50p, fresh thyme or parsley 80p, Yeo Valley Organic Half Fat Crème Fraîche (200g) 77p

Bacon and broccoli pasta salad

This Slimming World recipe for bacon and broccoli pasta salad is not only cheap to make but healthy thanks to the Tenderstem broccoli and spinach. We’ve doubled the ingredients so it serves four.

Total cost: £3.15 (Sainsbury’s)
Cost per person: 78p

Items: Basics pasta shapes (500g) 35p, Basics cooking bacon (670g) £1.15, broccoli 65p, ready washed baby leaf spinach (100g) £1

Courgette, garlic and herb oaty crust quiche

This Women’s Weekly recipe for courgette, garlic and herb oaty crust quiche is perfect for Sunday lunch. You can use any cream cheese with garlic and herbs, but we’ve used Roule here as its a cheaper option.

Total cost: £3.96 (Sainsbury’s)
Cost per person: 99p

Items: Highland Oatcakes (300g) 69p, loose courgettes 50p, French Roulé cheese (125g) £1, Basics mixed sizes barn eggs (6) £1, Yeo Valley Organic Half Fat Crème Fraîche (200g) 77p

Lentil and spinach curry

Use dried spices and skip the chutney to make this flavoursome Lentil and spinach curry on a budget.

Total cost: £3.74 (Asda)
Cost per person: 93p

Items: Canned green lentils 48p, Bonduelle spinach 74p, Smartprice chopped tomatoes 33p, Red onion 10p, Garlic 30p, Pitta bread 35p, Pataks Madras curry sauce 72p

Tomato tart

Just buy ready-rolled pastry, cherry tomatoes and pesto for this easy yet tasty tomato tart. This recipe serves six.

Total cost: £4.04 (Asda)
Cost per person: 73p

Items: 2 x cherry tomatoes (250g) £1.64, Smartprice green pesto (190g) 88p, Jus Rol ready-rolled puff pastry (375g) £1.52

Baked vegetable polenta

If you’ve never cooked with polenta, try this healthy, heart recipe for baked vegetable polenta, packed with vegetables and Greek-style feta cheese. A pack of polenta costs only 59p.

Total cost: £3.99 (Tesco)
Cost per person: 99p

Items: East End Cornmeal Polenta – Fine or Coarse (375g) 59p, fresh flat-leaf parsley (31g) 80p, leeks 60p, loose closed cup mushrooms 27p, cherry tomatoes (300g) 98p, Everyday Value salad cheese (200g) 75p

Courgette pesto pasta

Light yet filling, this spring courgette and pesto pasta dish is simple to make, and sprinkled over with fresh basil and a tasty vegetarian Parmesan cheese alternative.

Total cost: £3.85 (Asda)
Cost per person: 96p

Items: Chosen by You Green Pesto Sauce (190g) £1, Smartprice spaghetti (500g) 24p, loose courgettes 90p, onion 8p, Life Free from Dairy Free Parmazano Cheese (60g) 98p, fresh cut basil 65p

Smoked bacon and onion tart

Try this smoked bacon and onion tart one night this week for a tasty change to you usual dinner. It takes less than an hour to make and costs only 42p per person too as it serves eight.

Total cost: £3.37 (Tesco)
Cost per person: 42p

Items:Everyday Value cooking bacon (500g) 81p, Onions 20p, Everyday Value mixed eggs (6) 93p, Weight Watchers West Country Crème Fraîche (200ml) 75p, British Mature Cheddar (approx 100g) 68p

Pork goulash

This hearty pork and pepper goulash recipe is flavoured with paprika and packed with veggies such as red onion, tin tomatoes and roasted red peppers.

Total cost: £3.79 (Asda)
Cost per person: 94p

Items: Pork filet £2.80, onion 10p, pepper 50p, chicken stock 39p