Top view Vietnamese food, vegan instant noodles soup with tomato, spice, vegetables, cheap and quick meal for breakfast

Eating healthy can be challenging, especially when you want to lose weight. Between family, work, and social functions, it’s hard to stick to your meal plan. Many turn to experts for guidance in weight loss, but there are many contradictory opinions about what is healthy. Plus, fad diets seem to come along almost every week. 

To make matters worse, food items marketed as healthy are often more expensive, making consumers believe that they need to break their banks to eat a balanced diet. In reality, healthy food is cheaper, particularly when you prepare your diet plan and avoid prepackaged items. We pulled together three days of complete and affordable meal plans packed with healthy, nutritious food. Have a look and get started on achieving your weight loss goals!

Day 1

a bunch of vegetables on a platea bunch of vegetables on a plate

Breakfast: Triple Berry Medley Smoothie

  • ½ cup raspberries
  • ½ cup blueberries
  • ½ cup strawberries
  • ½ cup high-fiber cereal
  • ½ banana
  • 1 cup 1% or skim milk
  • One scoop whey protein powder
  • ½ cup low-fat plain Greek yogurt
  • ½ cup ice cubes

Blend until smooth for a great way to start your day and lose weight.

Lunch: Tropical Chicken Salad

  • ¼ cup low fat cottage cheese
  • One large cooked chicken breast, shredded
  • 2 cups spinach
  • ⅓ cup pineapple
  • ⅓ cup mango
  • 2 tbsp. chopped water chestnuts
  • 1 ounce of almonds
  • A few slices of avocado

Serve with whole-wheat high-fiber crackers.

Dinner: Shrimp Stir-Fry

  • ½ bag mixed frozen stir-fry vegetables
  • ½ lb. cooked shrimp
  • 2 tbsp. low sodium soy sauce 
  • Salt and pepper to taste

Toss all ingredients together in a small wok. Serve over ½ cup cooked brown rice.

Day 2

a closeup of pizza
a closeup of pizza

Breakfast: Peanut Butter & Banana Sandwich

  • Two slices of whole-wheat bread 
  • 1 sliced banana
  • 2 tbsp. peanut butter
  • 1 tsp. drizzled honey

Toast whole-wheat bread. Spread peanut butter, and top with bananas.  Lastly, drizzle with raw honey. Enjoy it, knowing something so yummy is helping you lose weight.

Lunch: Chicken Pizza with Roasted Veggies

  • One large chicken breast
  • 1 cup chopped vegetables (broccoli, eggplant, mushrooms, zucchini)
  • ¼ cup shredded part-skim mozzarella cheese
  • ½ cup tomato sauce
  • 1 tsp. red pepper flakes
  • Salt and pepper
  • Non-stick cooking spray

Spray a baking sheet with cooking spray—place chicken breast and vegetables on a sheet, and season with pepper and salt. Spray vegetables with non-stick cooking spray, then add tomato sauce on top of the chicken. Bake at 350 degrees until chicken is cooked through. When five minutes are left, top the chicken with cheese and let it melt.

Dinner: Crunchy Baked Tilapia

  • 6 ounces tilapia topped with 3 tsps Kellogg’s high-fiber bran cereal, baked
  • 1 cup sautéed high-fiber vegetables (broccoli, asparagus, carrots)
  • One small baked sweet potato

Day 3

a plate full of chicken and salad
a plate full of chicken and salad

Breakfast: Berry Parfait

  • ½ cup low-fat Plain Greek Yogurt 
  • ¼ cup low-fat Vanilla Greek Yogurt
  • ½ cup cherries
  • ½ cup blueberries
  • ½ cup blackberries
  • ¾ cup high-fiber cereal 

Lunch: Greek Bowl

  • 1 tsp. olive oil
  • 4-6 ounces cooked lamb, cut into cubes
  • ½ tsp. chopped fresh garlic
  • ½ tsp. oregano
  • ½ red pepper, diced
  • ¼ cup cherry tomatoes
  • 2 Tbsp. low-fat feta cheese
  • One whole-wheat high-fiber pita
  • Salt and pepper to taste

Combine and mix all ingredients in a small bowl. Serve with whole-wheat pitas and Tzatziki sauce. It’s a filling lunch so you can stick to your goal to lose weight.

Dinner: Salmon with Mixed Vegetable Quinoa

  • ½ cup cooked quinoa with 1 cup sautéed mixed vegetables
  • 6 ounces baked salmon, seasoned with corns, fresh lemon juice, salt, and pepper