Choosing to revamp your diet and working towards losing weight is no easy feat, and can often require extensive planning (especially when on a budget). With that said, we reached out to a registered dietitian and health expert for three essential tips to keep in mind when creating a healthy weight loss plan for yourself that won’t break the bank! Read on for suggestions and insight from Juliana Tamayo, MS, RD, registered dietitian and health expert at Fitness Clone.
READ MORE: Dietitians Agree: These 6 Weight Loss Tips Should Be Followed For Life
3 Timeless Weight Loss-Planning Tips When On A Budget
1. Stock Up On Affordable Frozen Veggies
All veggies are veggies, Tamayo stresses, noting that "just because trends and influencers say that veggies should be fresh and organic, that does not make it true." Some good options on a budget include canned, frozen, or pureed vegetables, she explains. "You can make an equally nutritious dish with frozen broccoli as its counterpart," Tamayo points out, suggesting "focusing instead on nutrient density," and "making a stir fry with frozen veggies and shrimp, instead of pork or beef." You can used canned veggies in a salad or bowl to complement the fresh veggies you already have, she recommends. "Adding more vegetables to your meal can be easier if you are able to buy more variety, which might mean having to buy frozen or canned veggies." In a rush, Tamayo also says you can "blend your veggies and save them for later by making a pasta sauce or soup, which keeps their shelf life longer."
2. Switch To Leaner Protein
Beef and pork tend to be more expensive, Tamayo says, "but they are also not the best choice when you want the best way to stay healthy on a budget." You can switch to cheaper lean proteins, such as tilapia, shrimp, or chicken and still hit your weight loss goals, she notes. "These don't have to be fresh cuts, if you have limited budget for protein, try canned tuna in olive oil, canned salmon, canned chicken, or even use something like a rotisserie chicken," Tamayo continues. Just because they are canned or pre-made, she emphasizes, it doesn't mean their nutrient value is lower. "You can use them on virtually every dish you want and their nutrient level remains high, including especially protein and healthy fats," she says.
3. Buy In Bulk And Meal Prep
The best way to stay on track if you ever feel overwhelmed when it comes to weight loss planning, Tamayo says, is to be sure to "dedicate some time to cooking and meal prepping." Most people "fall off their health wagon because of lack of time and necessity," she acknowledges, recommending heading "to places like Costco or other bulk and discount stores if you can," so that "you can choose the same ingredients for less money." Making sure you "cook in batches and meal plan for your busy week" is also a go-to tip to save money as this can help "keep your produce from going bad" and prevent you from "feeling the need to buy takeout," she concludes. The more you know!
