The CHEAPEST Meal Plan to Lose Fat (HEALTHY & EASY)

Summary

This video introduces a budget-friendly fat loss meal plan that costs just over five dollars a day and offers four simple, delicious meals with a focus on high protein and low cost. It includes recipes like overnight oats, freezer burritos, fried rice, and a healthy dessert smoothie. The plan totals around 2,000 calories and 150 grams of protein, perfect for fat loss. The video also shows how to tweak the plan based on individual needs and follows the host’s friend, Jeff, who loses 1.8 pounds in seven days by following the meal plan.

Takeaways

• 🍽️ This meal plan provides cheap, healthy meals for fat loss, totaling about $5 per day.
• 💪 Each meal contains at least 20 grams of protein, with a daily total of around 2,000 calories and over 150 grams of protein.
• 🏪 Shopping at budget-friendly grocery stores like Walmart or Aldi helps save money on ingredients.
• 🥣 Meal 1 is overnight oats made with oats, Greek yogurt, and protein powder, which is cost-effective when bought in bulk.
• 🌯 Meal 2 is freezer burritos with chicken, beans, and veggies that can be prepped ahead and stored for convenience.
• 🍎 A simple, healthy snack like an apple helps curb cravings between meals.
• 🍚 Meal 3 is fried rice with scrambled eggs, carrots, peas, and rice, which can be made healthier by substituting more peas for rice.
• 🍌 For dessert, a protein-packed smoothie made with frozen banana, protein powder, and peanut butter satisfies late-night cravings.
• 📊 The plan is adjustable based on your body weight and gender to ensure proper calorie and protein intake.
• 📉 After 7 days, Jeff lost 1.8 pounds following the meal plan, demonstrating its effectiveness when combined with a calorie deficit.

Q & A

What is the main goal of the meal plan in the video?

The main goal of the meal plan is to provide a budget-friendly, protein-rich, and calorie-controlled meal plan to help with fat loss. Each meal contains a minimum of 20 grams of protein, with a total daily intake of around 2,000 calories and over 150 grams of protein.

Why does the presenter emphasize buying the cheapest ingredients possible?

The presenter emphasizes buying the cheapest ingredients to create an affordable meal plan that costs just over five dollars a day, making it accessible for people on tight budgets.

What are some of the protein sources recommended in the meal plan?

Some of the protein sources recommended in the meal plan include Greek yogurt, protein powder, chicken, eggs, and pinto beans. Protein powder is highlighted as being cost-effective when bought in bulk.

What variation does the presenter suggest to prevent boredom with the same meals every day?

To prevent boredom, the presenter suggests switching up flavors and ingredients. For example, using vanilla protein powder instead of chocolate, swapping bananas for apples, or adding cinnamon for variety.

How does the video address meal prep concerns, particularly regarding food freshness?

The video addresses meal prep concerns by recommending freezer burritos for lunch, which can stay fresh for months. Other meals can be prepped for about three to four days at a time, and smoothies should be made fresh when needed.

What are some cost-saving tips mentioned in the video for ingredients and cooking?

Cost-saving tips include using bulk protein powder, substituting pricier ingredients with cheaper options like white flour tortillas, and borrowing basic condiments like salt, garlic powder, and soy sauce from family or friends to avoid extra costs.

What is the recommended snack in the meal plan, and why is it included?

The recommended snack is a simple apple, costing about 77 cents and containing roughly 80 calories. It helps curb hunger between lunch and dinner, making it easier to stick to the meal plan.

Why does the presenter suggest using day-old rice for the fried rice dinner recipe?

Day-old rice is recommended because it becomes firmer, which prevents it from getting clumpy during cooking, ensuring a better texture for the fried rice.

How does the presenter suggest satisfying late-night cravings while staying within the meal plan?

To satisfy late-night cravings, the presenter suggests making a healthy dessert smoothie using a frozen banana, protein powder, peanut butter, and ice. For those who want an ice cream-like texture, a Ninja Creami machine is recommended.

What were the results for Jeff after following the meal plan for seven days?

Jeff lost a total of 1.8 pounds in seven days, which was a mix of water weight and fat. He saw slight differences in his physique despite not following the meal plan perfectly, showing that the plan can be effective when followed consistently.