The CHEAPEST Meal Plan to Lose Fat (HEALTHY & EASY)
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- Опубліковано 12 сер 2023
- Looking for cheap meal prep on a budget? This is the world’s cheapest healthy meal plan for fat loss, coming up to just over $5/day. There are 4 cheap, healthy meals in total. Each contains a minimum of 20 grams of protein, with the whole fat loss meal plan containing around 2,000 calories and over 150 grams of protein. I’ll show you what to buy, where to buy it, and how to prep these easy, high protein meal plans for fat loss.
Download the $5/day meal plan PDF here:
builtwithscience.com/cheapmea...
Calculate your calorie and protein needs:
builtwithscience.com/calorie-...
Link to Ninja Creami:
www.amazon.com/gp/search?ie=U...
Click below for a step by step nutrition & training plan to transform your body:
builtwithscience.com/bws-free...
INGREDIENTS & CALORIES FOR EACH MEAL:
BREAKFAST OATS (582 calories, 40g protein):
⅔ cup (60g) oats
pinch salt
½ scoop (15g) protein powder
¾ cup (150g) plain fat free greek yogurt
½ cup (125 mL) water
1 banana
1 tbsp (15g) peanut butter
FREEZER LUNCH BURRITO (497 calories, 41g protein):
1 large white flour tortilla
4oz (110g) chicken breast
½ onion
½ bell pepper
⅓ cup (60g) canned pinto beans
1oz (28g) cheddar cheese
Salt, pepper, garlic powder, soy sauce for seasoning
EGG FRIED RICE (587 calories, 35g protein):
3 whole eggs
1.5 cups (~160g) cooked white rice (can use 1 pack of instant rice)
1/2 cup green peas (frozen)
2 carrots (diced)
Salt, pepper, garlic powder, soy sauce for seasoning
DESSERT SMOOTHIE (333 calories, 35g protein):
1 scoop (30g) protein powder
1 banana (frozen)
1 tbsp (15g) peanut butter
5-10 ice cubes
3/4 cup (175mL) water
First on our healthy meal plan: overnight protein oats. Use a mason jar or any container and first add in the oats, 0% plain Greek yogurt, and protein powder. Pop it in the fridge, and in the morning you can top it with a banana, a tablespoon of peanut butter and a pinch of salt.
Lunchtime! Next up on our list of easy, high protein meals, freezer burritos. Dice up your chicken and cook in a pan with your pinto beans. Transfer that to a plate after it’s done then chop up your onions and green peppers and cook them in the same pan until soft. Once cooked, drain any liquid, mix in your chicken and beans, and let it all cool for about 5-10 minutes. Add one portion of the vegetables and one portion of the chicken and bean mix to the middle lower third of the tortilla. Top it with a serving of cheddar cheese. Roll her up then wrap her in aluminium foil or saran wrap, toss in the freezer, and then once you’re ready to eat, simply unwrap and heat it up in the microwave.
Optional fat loss meal plan snack (recommended between lunch and dinner): 1 Apple, Orange, or Kiwi
Alright it’s dinner time, and it’s fried rice. In a pan scramble 3 whole eggs then set aside on a plate. Next, dice your carrots and cook them in a pan with your green peas and some garlic. Once the veggies are soft, add in your white rice. Next, add some soy sauce to your liking and then stir in your scrambled eggs, and you’re done with the third meal of your cheap meal prep!
Bonus: we’re throwing in a dessert to help satisfy your sweet tooth in a healthy, budget-friendly way. In a blender simply add a frozen banana, 1 scoop of protein powder (chocolate usually works best), 1 tablespoon of peanut butter, 3/4 cup of water, and about 5-10 ice cubes depending on how thick you like your smoothies.
Enjoy!
Click below to subscribe for more videos:
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Here's a link to the downloadable meal plan: builtwithscience.com/cheapmealplan . Comes with a grocery list, all the recipes, and more. Hope this helps! Enjoy!
The reason it costs more at Whole Foods is because they pay their employees a real living wage. It's important to remember that.
We have tested exercises video for Back, Shoulder, Chest & Gkutes. When are we getting for all heads of Arms & Legs?
This is immensely helpful since school is starting up soon. Most meal plans don't appeal to me but all of these sound delicious. I'll have to make some slight modifications to avoid kidney stones (avoid chocolate and most nuts) but that's easy. Thank you.
Can we saw that tech series on legs triceps and biceps ( specially for legs) @JeremyEthier
you dont freeze burrito. burrito man will come take you in your sleep
I'm morbidly obese and have FINALLY, at 33 years old, found a will to actually want to live and to turn my life around. I've already lost over 50 lbs but have hundreds to go, and I'm flying blind out here... Meal planning has been my hardest battle. I have gone from eating way too little, to eating too much, to eating right amounts of calories but wrong amounts or proteins and carbs. I've been more stressed out than I can explain, and I can't afford to hire a dietician or trainer. I hope you know how incredible this video was. I've been pouring through your channel for hours now, and I found myself tearing up at how much these videos have helped take away my stress. Thank you.
Good luck on your journey... You've got this!!!
@@saylremi Thank you so much! I'm still going, and am down even more! I've got this~
Besides diet, why is no one talking about taking medical tests to establish your baseline: blood work, check for artery calcification, TST levels etc. Most people are operating blindly not knowing what their levels are
@@kenyandrama Don't worry, I did! 😊 I wanted to rip off the bandaid on finding out if I had diabetes or something at the start of my journey (thankfully I didn't! 😄). I got a whole run of blood tests done at the very start! We checked my a1c, thyroid, cholesterol, all sorts of stuff. And, I just had another round of them done about a week ago (I'm getting surgery for my head in a week or so) and I'm still doing great! I definitely suggest getting labs done for anyone else starting a major lifestyle change. 💯
@@ssicamon1927 I hope surgery went goes well, how has the meal prep video helped you? Have you noticed any changes or improvements?
Would love to see a cheap bulking meal plan as well! 🙏🙏
Basically the same as shown but more...just add extra oats and peanut butter.
For me personally I like to try and eat 800+ calories in the morning with 50g of protein as it makes the rest of the day a lot easier.
McDonalds!
He already did it
It'll be mostly pasta, oats, rice, stuff like that
There’s no need for magic, it’s just surplus.
As someone with ADHD, content like this, with all of the tedious work and calculations done, and seeing you demo/cook all of it is immensely helpful. Thank you for this!
Advanced Delusional Helucinating Drugs👍@@SwastikaPeace4all
you would know if you had it.@@UA-camCensorship
@UA-camCensorship Executive function is very difficult for people with ADHD. So tedious work like counting macros or figuring out portions (on top of all the other work involved in cooking) can be exceptionally difficult.
what a victim.
@@spirocorbett3839 I think they were actually practicing gratitude.
Jeremy, you are the man! The fact that you release this type of content for free is comendable. You have helped so many people including myself to achieve health and fitness goals. I am a father of 2 and $$ is tight. So when you do these things like share amazing content it really means a lot to me. Thank you for all the hard work and time spent. Both you and your crew. You have a follower for life.
When something is free, you are the product.
This was all a commercial for his "Builtwithscience" site, and plans
I thought the same thing! And then I saw the number of subscribers he has...he's definitely getting paid for this! As he should.
@@Way_Of_The_Light Potentially the product** No funnel converts 100%
@@adwester6165 no, we are the product. Our attention span is being sold to advertisers on UA-cam and they pay him money.
All 4 recipe time stamps
Meal 1 Overnight Oats 1:35
Meal 2 Freezer Burritos 3:27
Meal 3 Fried Rice 6:44
Meal 4 Dessert Smoothie 8:29
thank you!
ay man thank you. I always appreciate a timestamp guy. You make the internet a better place, may the force be with you, and have a nice day.
@@crowlsyongno prob
Bless
Thanks brother!
I found you as I am educating myself to exercise as I cant afford a personal trainer. I cannot tell you how much I appreciate that you are not only incredibly practical regarding your advice, but the information regarding your training is backed by actual research. I look forward to watching the rest of your content on my health and weight loss journey!
Really applaud the effort you go through to put out a video AND the PDFs to go with . You're a great asset to the community and you are certainly going to be around for the longterm, IMO, and will be a role model for future generations to come. Cheers!
I cannot believe your content is free! Your videos have helped me a lot with nutrition & weight lifting. Thanks for all you do!
This is one of the best videos of the genre I've ever watched. It was informing and entertaining. Jeremy is a very charismatic guy.
Thank you so much. Just started college and gained 20 pounds in my first semester (combination of not eating right, stress, and no longer in school sports). Ready to get back in shape this next semester
I love that you kept it simple. Shopped at multiple locations and gave options. You literally answered all my questions I generally have 😅❤
You’re content is fire bro, literally perfect, the amount of detail and effort damn near felt like a show lmaoo and extremely helpful/informative keep going g
His Mom looks amazing. Wow.
XD
@@DaisyDookieDooDoo
Your fucking emoticons are cringe.
@@DaisyDookieDooDoo
You gnikcuF emoticons are way, way more cringe, dude.
@@DaisyDookieDooDoo
Your gnikcuF emoticons are egnirC, dude.
@@sandboy5880 dude thats sooooo cringe bro
Hey I want to say finally, I found someone who actually knows how to break it down in detail instead of just showing the recipes please keep making more videos.I will be a Major follower . Keep it up....
Bro I've always loved your channel. So clear and concise but I must admit, I like a perfomance and how you act out these little moments like "a trip to your parents house" makes this so much more enjoyable. Thanks for that you pour into this channel.
Amazing Jeremy! Great video with easy-to-follow instructions. As somebody who just started meal prepping this was absolutely packed with helpful information. Also loved the bit with your mom
Exactly the video I needed right now.
I am a uni student ,trying to loose fat and just started going to the gym. The problem I had was having healthy cheap diet !
This is one of the most heavily researched videos I’ve seen. I really enjoyed this video and it was incredibly detailed! Absolutely great job!
Your videos have become one of my favourites to watch out for. I'm really starting to incorporate all your stuff and have been seeing some good results over the last few weeks. Thanks man!
Pour coffee over oats, let it cook/cool, then mix in protein powder/Greek yogurt/PB. I make a couple at a time and keep in fridge for a quick Out The Door meal to-go. Empty peanut butter jars seal up tight for pack storage, fit in bicycle bottle cages, and are dispose/recyclable.
THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR‼️ bless you and your channel🙏🏼 your videos explain everything that I've been trying to figure out myself. Thank you so much!
Omg whatever you get paid by UA-cam you need to be paid more! This is honestly exactly what people need!!! And so much effort has gone into it thank you!!!
your video making and editing got soooooo much better. it was already great but now it's on a different level. Awesome
Loved this video! Definitely need more meal plans like this
Your efforts and videos are incredibly amazing ! Thank you a lot ❤
Brooooooooooo!!!!!!! This is the most genius video ever!!! Like I literally wanna hug you right now 😅😅😅 you have no idea how much you have helped my weight loss journey right now!!! Thank You soooo much!!!
AND the free PDF. Brother, you're the best. Most people would try to get people to pay for it. Respect.
Nice to see someone make videos that genuinely help educate people on creating a healthier lifestyle.
Doesn't try to sell you a load of bs - just solid, tried and tested advice. 👍
$5/day for 1 adult to have that much variety and freshness is amazing. Just goes to show how much it can pay off to shop purposefully!
This entire video deserves a pay raise. This is amazing the detail and precision is impeccable
Wow! You’re so young, but you’re already a pro at making attention-maintaining videos and supplementary materials. You’d be a fantastic marketer/strategic communicator in any field!
Wow, I love this type of video. I appreciate it
I ate directly out of a tub of ice cream while watching this video
😂🤣😂🤣 We will start next week! lol
Awesome editing, content, and information! One of the best videos for us normal folks. The stuff I do in gym cannot beat the crap I eat in the kitchen
Appreciate all the effort that goes into your videos! Graphics are top notch and help me visualize the story. RIP to all those lost
really impressed with this one Jeremy! Proud of ya!
yeah, like he needs your little pat on the back. get a wife.
Awesome video man, I’m trying to lose weight myself and these meals look really good.
Thanks for all the help you have given me.I feel so much better mentally and physically. Extremely appreciated 🙏
The quality and pace of this guy’s videos is top notch.
Man I can't do the burrito meal prep, I don't have a gf😢
You are literally the best. I appreciate you and your team being detailed enough to compare the prices at the grocery store. 🥰. I'm going to try this plan for 2 weeks while I start the female lean program. Wish me luck!
Did it worked?
OMG thank you so much for this video! For several weeks now I’ve been ALMOST constantly looking for a 1800-2000 calorie meal plan! Also…to include the evening desert makes it even better! I’m starting a lose weight phase tomorrow, 10-15 lbs, and making out my grocery list TODAY which will EXACTLY follow your video! AWSOME! I will download your meal PDF and buy the Ninja Creami! Thank you!
It’s crazy how you have all these HIGHHHH quality research backed videos for FREEEE!!! You are helping millions of people change their way of life! Thank you!!!!
I know right, so good!! I also found some good recipes on CookWithAnna website
So helpful and informative! Building in a dessert has helped me stick to my plan as well! Thank you! 😊
Right as the student season begins, this video is a much needed one, thank you
students are fools. nobody should be going to university anymore.
God bless you eternally Jeremy- you have changed my perspective on weight loss so much and I’m very excited to see more :)
This might be one of the best videos I've ever seen. Great info, and incredibly concise and quick to the point. I subbed 2 minutes into the video!
Thank you this is so helpful. I’ve been really focused on working out for the past year but I struggle hard with learning how to eat right. Im 33 and grew up on frozen burritos and hot pockets. Having a guide for some cheap, EASY, and yummy healthy food is exactly what I’ve been looking for to get myself in a better path. I will be trying these out.
Focus on the quality of the crop and meat. Things may look the same and have the same name but quality differs.
This might be the best video you ever made. This directly applies to almost everything in my life. Thank you for making this. I literally will use this recipe. Would be very excited for rice stir-fry or salmon with a lime dressing or any other high-protein and cheap meals you come up with in the future
Update ?
God bless you, Jeremy Ethier. Your content is unparalleled. Your character so trustworthy and unaffected. You avoid all the bro-ey tropes and use equal parts brain and muscle in all your content. I've purchased your BWS content and loved working with my coach Dylan. You don't need to do these informational videos, but you do. Thank you for being a savvy entrepreneur with a big heart and humble character. You are a gem.
Love the video man! Been looking for this type of video but couldnt find one and you came to clutch. Mad Props!
Love the meal prep! I have no problem of eating the same thing every day. More videos like this, please.
First off, thank you for the fantastic guide for a solid meal plan. Going through the calorie budget I will have to tweak some portions as my protein powder has 20g protein per serving at 130 cal. I'm sticking with a 2k max daily caloric intake so this plan is almost perfect for me. Currently leaning out and trying to get more toned! Still figuring out my workout routine.
You have a lifetime subscriber! I appreciate the research and information put into this video. Helps a person that's in the military and constantly on the go out a lot. Thanks
Hi Jeremy, I really enjoyed watching this video format, hope to see similar stuff soon. Honestly don't watch a lot of your videos because I used to get sleepy with the way you talk in videos from 5, even 3 years ago. Glad to see you sound more "alive" now. Will definitely watch more of your newer videos. Keep it up!
This is exactly what I needed Jeremy, you're a lifesaver!
These look great. One way that I like to add extra protein to my burritos is to make a copycat sriracha mayo sauce, but with greek yogurt. I add some sriracha, lime, garlic powder, cumin, salt, pepper and sometimes a touch of honey to greek yogurt and it tastes amazing
Look at the ingredients in Sriracha and ask yourself if it belongs in your body
@@AzamatSlowedAndReverbVinegar, chilies, a tiny bit of salt and sugar and garlic? Some preservatives in safe portions to keep it from going rancid? Why not? You got some orthorexic tendencies you struggling with?
Thank you please do more of this!!!
I don't comment much. But since your last meal plan video (How To Build Muscle For $8) , I've been on that for 5 weeks here in the UK. I'm impressed and look forward to the Smoothie each day. With this and my 30 Day work out plan I'm noticing a huge difference. I need some change in the meals and this has come out at the right time.
The other videos in how to press correctly etc also working well.
Great work, keep it up. Thanks for sharing.
Happy to see your Asian mom approved the fried rice. I don’t think my Mexican grandma would approve of anything Mexican that I cooked 😂
you're a racist.
Thank you Jeremy and yes please, make a video about a budget meal plan for bulking! :D
He kinda already did. Just take this meal plan and double or triple the portions, depending on your bulking caloric needs. Obviously, with the fried rice, you will need more rice and less peas. Another suggestion would be to add mashed avocado to those burritos for some healthy fat.
Found this guy yesterday, wow am I glad, hes so helpful!
Wow~ Thank you! This is my first time doing pre-planned meals. Much appreciation!
🎯 Key Takeaways for quick navigation:
00:01 🍲 *Budget-Friendly Shopping and Essential Ingredients*
- Comparison of grocery store prices for budget meal prep.
- Identifying cost-effective sources of protein, carbs, and fats.
- Emphasis on shopping smartly for cheapest ingredients for the meal plan.
01:41 🥣 *Meal 1: Budget-Friendly Overnight Oats*
- Creating budget-friendly overnight oats rich in protein.
- Highlighting the affordability of protein powder as a protein source.
- Providing variations for flavor and ingredient swaps to keep meals interesting.
03:29 🌯 *Freezer Burritos: Affordable and Long-lasting Meal Prep*
- Recipe and preparation steps for freezer burritos.
- Emphasizing the longevity of frozen meals and their taste.
- Tips on storing, thawing, and customizing for individual preferences.
06:45 🍎 *Healthy Snacking for Satisfaction*
- Advocating for incorporating healthy snacks like apples into the diet.
- Highlighting the impact of a simple, budget-friendly snack on adherence to a meal plan.
- Encouraging conscious snacking choices to support weight loss goals.
07:45 🍚 *Budget-Friendly Fried Rice Recipe*
- Preparation steps for a simple and affordable fried rice recipe.
- Substituting peas for rice to reduce calories while maintaining volume.
- Enhancing the meal with optional, affordable add-ons like sriracha or steamed broccoli.
08:31 🍨 *Budget-Friendly Dessert Options*
- Sharing a simple and budget-friendly dessert recipe using a blender.
- Offering variations to cater to personal preferences.
- Suggesting an optional equipment upgrade for enhanced results.
09:27 📋 *Meal Plan Adjustments and Additional Information*
- Guidance on adjusting meal plans based on individual factors like activity level and body composition.
- Providing a free PDF download with meal plan instructions, grocery lists, and food swaps.
- Offering insights into meal prep timelines and suggestions for optimal meal customization.
10:37 🏋️♂️ *Results and Encouragement for Consistency*
- Showcasing the results of following the meal plan for seven days.
- Emphasizing the effectiveness of the plan even with occasional deviations.
- Encouragement towards consistent nutrition for achieving fitness goals.
Next time could you spend more time showing the ingredients? I had to rewind the video like 50 times😭
Just pause and screenshot the video 😅
He has written recipes in the description box below the video!
Description
@@frankydelange6953Like what I do.
Awe less u
This dude is really out here doing the most!! Holy hell. Thank you, Man.
vegetarian version please 🙏🙏
What size is that mason jar?
I’m guessing a pint, but I’m also not sure. I’m in the grocery store. Gonna pull the trigger on pint sized and just hope.
@@derekstaahl7579was it a pint?
This was very informative and you can tell you thought everything through and very detailed. Thank you!
Just love to say thank you for the affordable healthy meal ideas. Me and my partner have been following this video for a week and already see a difference and genuinely enjoy our burritos.
Just to clarify, you say the main meal contains 35g of protein, yet 3 eggs only have around 7g of protein each. Where is the other 14g protein? Peas? Breakfast idea with oats looks v good btw.
Peas and rice are incomplete proteins and actually have a lot of protein in them. When combined together they become complete proteins. This same effect happens with rice and beans too, which is a staple of mexican households for a reason.
Actually, most foods will have some amount of protein in them. Its mostly just the processed stuff that will have no protein.
This is exactly what I was going to say...no way this is 35g of protein meal.
Is your mom single?
More videos like this please!!! Easy to follow and always learning something new ✨️
you’re such a great content creator bro. fitness youtube is so lucky to have you. jeff nippard, renaissance periodization, kinobody also come to mind.
Update that $5 a day has become $8 a day Thank you Biden
Cost of living is higher globally. I don't think your president is the issue.
Trust God ✝️🙏in Jesus Christ name I pray amen ❤️🙏👑😇👍💪💕✝️❤️🙏
I think creation, idea, editing wise this is one of your best videos ❤🎉
Hope this gets at least 6 million views
great meal plan, great filming quality. appreciate what you do.
Definitely the best meal prep vid i ever seen
Im a guy that Can lose weight and gain weight pretty fast but since the pandemic and depression of losing my daighter i ended up going from 180 to 320. But i cant use excuses anymore besides jist being broke all the time and i have new reasons to wsnting to loge a healthy better life. Great video brother. Thanks i will definitely be going out Saturday to buy these ingredients. I love bieritoe and fried rice. I'm loven it thanks.
❤ this has been great. Would love to see more meal plan videos with shopping list. Easier for me than reading recipes
I made the fried rice and burritos and my family loved it !! Thank you !🙏🏽
I subscribed because of your Filipino mom and your videos are very helpful 👌
I’ve been watching meal prep videos since I was like 8 way before I ever even started following them but I mean wow what an amazing video…. Best I’ve ever watched
I really want to make a difference in my life. I want to be healthy and lean. These videos have been really informative! Thank you so much
I’ve watched several of your videos. Thank you for all the great info
Genuinely this was a fantastic video and I think one of your best ever.
This is one of the channels that gave me the courage to start my UA-cam channel 6 months ago about self development. Now I have 408 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessonsÀ we that I couldn’t have learned without getting started in the 1st place.
Went to Aldi today to buy the ingredients. It all came out to be $33. This is awesome.
Been struggling to find high protein, calorie dense meals that wouldn’t cost me a mortgage and when I saw this video, I quickly made a batch and gotta say I’m hooked. Been eating the breakfast oats and lean wraps almost everyday and have even made some variations of them just so I don’t get bored.
Hey thanks! Love how practical your guidance is! This is what noobs need!
it's clear that a lot of work went into this video. thanks for the great content!
Damn bro, congrats. Super high quality content, very professional, short and down to the point, kept simple and easy to follow, cheap and tasty.
This is what I was looking for. Thank you for sharing this video.
Thank you for some guidance on eating nutritional healthy and affordable meals! So many people just say 'cut calories' and for all that is good advice in some ways, tell me how to do it right without starving myself! Thank you! I want to try this for a week now. X
Thanks for something simple! Starting this Monday and will post the first week results after 7 days! This is just what I needed to get started losing weight. Good luck to everyone getting on the grind!
Soooo results?
awesome recipes that are simple enough and cheap enough for nearly all of us to get started and build habits we can build on in the future... gotta say tho, your mom is one hell of a late night snack! I envy you for having those asian genes, you'll never look old my dude, especially since you take such great care of yourself!
Hoping to look better myself soon thanks to your content!
Always love this guy's content ✊🏽
This plan looks amazing. I'm so trying this.