Losing weight doesn't have to mean buying expensive “diet” foods. Affordable staples such as eggs, oats, lentils, beans, canned tuna, rice, potatoes, frozen vegetables and seasonal fruit can be used to create filling, nutritious meals. Australian dietary guidance recommends planning meals, shopping with a list and making vegetables a large part of meals when trying to lose weight.
1. Oats Banana
Ingredients:
- Rolled oats
- Low-fat milk or water
- 1 banana
- Cinnamon
A simple, inexpensive breakfast that can be prepared in minutes.
2. Eggs Wholegrain Toast
Have 2 eggs with wholegrain toast, tomato and spinach. Eggs provide protein, while vegetables add volume and nutrients.
3. Lentil Vegetable Soup
Combine lentils, carrots, onion, canned tomatoes and frozen vegetables with herbs and spices. Make a large batch and freeze individual portions.
Lentils and other legumes are affordable and can help extend meals while adding fibre and protein.
4. Tuna Salad Wrap
Fill a wholegrain wrap with canned tuna, lettuce, tomato, cucumber and grated carrot. Use lemon juice or a small amount of plain yoghurt as a dressing.
5. Chicken Vegetable Rice Bowl
Use a modest portion of skinless chicken with plenty of vegetables and rice. Adding extra vegetables can make the meal more filling while reducing its overall kilojoule density.
6. Baked Potato With Beans
Bake a potato and top it with no-added-salt baked beans, tomato and vegetables. It's a cheap and filling lunch or dinner.
7. Vegetable Omelette
Combine eggs with inexpensive vegetables such as:
- Mushrooms
- Onion
- Spinach
- Tomato
- Capsicum
- Frozen peas
Serve with wholegrain toast.
8. Chickpea Rice Bowl
Mix chickpeas, rice, seasonal vegetables and herbs. Add lemon juice for flavour without needing an expensive sauce.
9. Homemade Vegetable Stir-Fry
Use frozen mixed vegetables with tofu, chicken or egg and serve with rice. Australian dietary guidance specifically recommends frozen vegetables as a convenient option for quick meals and leftovers.
10. Greek Yogurt Fruit
Plain yoghurt with seasonal fruit makes a simple breakfast or snack. Choosing seasonal produce and comparing fresh, frozen and canned options can help keep costs down.
Cheap Foods for Weight Loss
| Budget Food | Meal Ideas |
|---|---|
| Oats | Porridge, overnight oats |
| Eggs | Omelettes, toast |
| Lentils | Soup, curry |
| Beans | Baked potato, wraps |
| Tuna | Salad, sandwiches |
| Frozen vegetables | Stir-fries, soups |
| Potatoes | Baked potatoes |
| Rice | Rice bowls, stir-fries |
| Wholegrain bread | Toast, sandwiches |
| Seasonal fruit | Snacks, breakfast |
| Plain yoghurt | Breakfast, snacks |
| Chicken | Salads, rice bowls |
How to Save Money While Losing Weight
Plan Before You Shop
Plan your meals for the week, make a shopping list and stick to it. This can reduce impulse purchases while helping you stay within your food budget.
Buy Frozen Vegetables
Frozen vegetables can be convenient, reduce food waste and work well in soups, stir-fries and rice dishes.
Cook in Bulk
Prepare a large pot of soup, curry or stir-fry and divide it into portions. Freeze some for future meals rather than buying takeaway.
Make Vegetables the Largest Part of the Meal
Australian dietary guidance suggests making vegetables at least one-third of a meal, and around half when trying to lose weight.
Choose Water
Replacing sugary drinks with water can reduce both your food budget and kilojoule intake.
Simple 7-Day Budget Meal Plan
Monday: Oats banana → Tuna salad wrap → Chicken vegetable rice
Tuesday: Eggs toast → Lentil soup → Baked potato with beans
Wednesday: Yoghurt fruit → Chickpea salad → Vegetable omelette
Thursday: Oats apple → Tuna sandwich → Chicken stir-fry
Friday: Eggs toast → Leftover lentil soup → Bean rice bowl
Saturday: Yoghurt banana → Baked potato with tuna → Chicken salad
Sunday: Oats fruit → Egg vegetable wrap → Homemade vegetable soup
