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

 Absolutely! Here's a fully detailed, expanded blog post based on the YouTube video titled:

“The CHEAPEST Meal Plan to Lose Fat (HEALTHY & EASY)”
by Jeremy Ethier from Built With Science
Watch the video here

 

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🥦 The Cheapest Fat Loss Meal Plan That Actually Works (Under $5/Day!)

💡 Introduction: Can You Lose Fat While Eating Cheaply?

In a world of expensive superfoods, protein powders, and premium diet plans, it might seem impossible to lose fat without burning a hole in your wallet. But in this video, Jeremy Ethier proves that you don’t need expensive ingredients, meal prep services, or trendy supplements to lose fat.

Instead, he presents a simple, affordable, and healthy meal plan that costs just around $5–6 per day, is easy to prepare, and supports long-term fat loss while maintaining muscle.

Let’s break down the full plan with detailed explanations, ingredient swaps, and calorie-control tips.

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🛒 Grocery List Breakdown (for the Week)

Jeremy starts with a cost-efficient grocery haul, picking ingredients primarily from Aldi and Walmart. The weekly budget comes to roughly $36–$40, which averages to about $5.15 per day.

🥬 Staples Bought:

Category	Ingredients
Protein	Eggs, Greek yogurt (plain, 0%), Protein powder, Canned beans, Lentils
Carbs	Oats, Rice, Whole wheat tortillas, Bananas, Frozen fruits, Potatoes
Veggies	Frozen broccoli, Spinach, Bell peppers (frozen/fresh)
Fats	Peanut butter, Olive oil
Add-ons	Cinnamon, Salt, Garlic, Onion (for flavor), Apple cider vinegar

✅ Pro Tip: Buying frozen fruits and vegetables gives you the same nutrients as fresh ones, often at half the price and with zero waste.

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📆 Full-Day Meal Plan (Under 2,000 Calories & 150g Protein)

The plan follows a 4-meal-per-day format, focusing on satiating, high-protein, whole foods. Here’s a detailed look at each meal:

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🍓 Meal 1: High-Protein Overnight Oats

Prep time: 5 minutes (night before)

Ingredients:

• ½ cup oats

• ¾ cup plain Greek yogurt

• 1 scoop protein powder

• 1 tbsp peanut butter

• Frozen berries or banana slices

• Cinnamon (optional)

Macros:
Approx. 400–450 kcal, 35g protein

Why it works:

• No cooking needed

• Rich in fiber → keeps you full

• High in protein → muscle maintenance

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🥙 Meal 2: Lunch – Bean & Rice Burrito

Ingredients:

• 1 whole wheat tortilla

• ½ cup cooked brown rice

• ½ cup canned black beans (rinsed)

• Sauteed bell peppers & onions

• Salsa or Greek yogurt as a sauce

Macros:
Approx. 450 kcal, 25–30g protein

Cost: Less than $1.50 per serving

Why it works:

• Combines plant protein + carbs for energy

• Beans + rice = complete amino acid profile

• Easily bulk-made and freezer-friendly

✅ Batch Tip: Make 5 burritos ahead and freeze for the whole week.

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🥚 Meal 3: Egg Fried Rice

Ingredients:

• 2 whole eggs + 1–2 egg whites

• ¾ cup cooked rice

• Frozen mixed vegetables

• Garlic/onion for flavor

• Olive oil (1 tsp)

Macros:
Approx. 500 kcal, 25g protein

Why it works:

• Combines lean protein + complex carbs

• Inexpensive and fast

• Packed with micronutrients from veggies

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🍌 Meal 4: Snack – Smoothie or Yogurt Bowl

Option A – Smoothie:

• ¾ cup Greek yogurt

• 1 scoop protein powder

• 1 banana or frozen berries

• Water or almond milk

Option B – Yogurt Bowl:

• Greek yogurt

• A handful of oats

• Fruit + a spoon of peanut butter

Macros:
300–400 kcal, 30–40g protein

Why it works:

• Fulfills sweet cravings

• Packs protein with very low cost

• Easy to digest and quick to make

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🔄 Calorie Adjustments (For Different Goals)

The base plan hits ~2,000 calories. Here's how to modify:

➖ To Cut Calories Further (Fat Loss):

• Remove 1 tbsp peanut butter (~100 kcal)

• Use egg whites instead of whole eggs

• Slightly reduce rice portions

➕ To Increase Calories (Muscle Gain):

• Add an extra tortilla or egg

• Use more peanut butter or olive oil

• Double smoothie servings

🔁 Flexibility is KEY. This structure can fit almost any body size or goal.

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🧠 Why This Plan Works for Fat Loss

✅ 1. High Protein = Muscle Retention + Satiety

Protein is the most important macronutrient during fat loss. It preserves lean mass and keeps you full longer.

✅ 2. Budget-Friendly = Sustainable

No $100/week grocery bills or subscriptions—just real food, smart shopping, and reusable ingredients.

✅ 3. Low Prep Time = Higher Adherence

All meals are quick or batch-preppable. There’s no excuse to skip meals.

✅ 4. Whole Foods = Real Nutrients

Unprocessed, real foods keep your blood sugar stable, digestion healthy, and cravings low.

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🛠️ Practical Tips for Success

• Buy in bulk – Especially oats, rice, and beans.

• Batch cook grains – Cook once, eat for days.

• Use spice and herbs – Garlic powder, chili, or lemon juice enhances flavor without calories.

• Track your intake – Use free apps like MyFitnessPal to stay within your calorie range.

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📌 Final Thoughts

This video proves that you don’t need to be rich or overwhelmed to eat well and lose fat. With a solid plan, basic grocery list, and some preparation, you can achieve your goals affordably and consistently.

🗣 “Fat loss is simple, but not always easy. But this meal plan makes it easier, cheaper, and more delicious.” – Jeremy Ethier

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Would you like this turned into a downloadable PDF guide or a Pinterest-style image recipe card set? I can create that next!