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

Summary

Jeremy Ethier presents a low-cost meal plan designed to support fat loss. He says the plan provides about 2,000 calories and more than 150 grams of protein per day, with at least 20 grams of protein per meal. It’s a starting point: calorie and protein needs vary, so he recommends adjusting portions to suit your body and activity level.

Meal Plan and Preparation Tips

Breakfast: Overnight Oats

Mix oats, plain fat-free Greek yogurt, protein powder, and water in a container, then refrigerate overnight. Add banana, peanut butter, and a pinch of salt before eating.

For variety, try vanilla protein powder with diced apple and cinnamon. Extra Greek yogurt can be used instead of protein powder.

Lunch: Freezer Burritos

Cook diced chicken with pinto beans, and cook onion and bell pepper separately in the same pan. Season with salt, garlic powder, and soy sauce. Let the filling cool before adding it and cheddar to a softened tortilla, then roll and freeze.

Reheat from frozen on a low setting, turning the burrito during heating, or thaw it before reheating. A pan can be used to crisp it up.

Snack: Apple

An apple is a simple, relatively low-calorie option to help manage hunger between meals.

Dinner: Fried Rice

Scramble eggs and set them aside. Cook diced carrots, peas, and garlic, then add rice, soy sauce, and the eggs.

Day-old refrigerated rice helps keep the dish from clumping; instant rice is another option. Replacing some of the rice with peas can reduce calories, while adding broccoli can boost vegetable intake.

Dessert: Protein Smoothie

Blend a frozen banana, protein powder, peanut butter, water, and ice. Greek yogurt can replace protein powder, and a sugar-free sweetener such as Stevia can add sweetness.

A Ninja Creami is mentioned as an optional way to make the mixture more like ice cream.

Budget, Consistency, and Adjustments

• Compare grocery prices. In the presenter’s sample cart comparison, Whole Foods was the most expensive, followed by Trader Joe’s, Kroger, and Walmart. Aldi was the least expensive, but he bought the ingredients at Walmart because there was no nearby Aldi.
• Choose good-value ingredients. Consider the value of ingredients for protein, carbohydrates, and fats. Protein powder can be cost-effective when bought in bulk and compared by cost per gram of protein.
• Keep flavorings simple. Basic seasonings and cooking spray can add flavor while limiting extra calories. Burrito condiments and spices were not included in the budget.
• Batch-prep where practical. Make burritos for the week and freeze them. Most other meals can be prepared for three to four days and stored in the fridge. Make the smoothie when you’re ready to eat it.
• Vary ingredients and flavors. This can make the plan easier to stick with. The video also refers viewers to a PDF with meal instructions, grocery lists, and food swaps.
• Adjust portions to your needs. The sample plan may not suit everyone. For example, Jeff was active and lean, so the presenter increased some carbohydrate and fat portions after using a calorie calculator.
• Aim for consistency, not perfection. Jeff lost 1.8 pounds in seven days, though some of the loss may have been water weight. He also had a few meals out for family birthdays. This result is an example, not a guarantee.

Presenters and Sources

• Jeremy Ethier — presenter
• Jeff — participant in the seven-day meal-plan check-in
• Jeremy’s girlfriend — demonstrates rolling a burrito
• Jeremy’s mother — taste-tests the fried rice
• Resources mentioned: Built With Science calorie calculator and meal-plan PDF; grocery-price comparisons across Whole Foods, Trader Joe’s, Kroger, Walmart, and Aldi.