this is the world's cheapest fat loss meal plan these poor meals come up to just over five dollars a day they're absolutely delicious and dead simple to make today I'll show you exactly what to buy how to prep it I will also see just how much fat my best friend Jeff can lose following this meal plan for seven days so each meal contains a minimum of 20 grams of protein with a grand total of around 2 000 calories and over 150 grams of protein for most of you guys watching this might already be the perfect
amount of calories and protein for you to start losing fat but later in the video I'll show you how to tweak the plan more precisely and based on your body weight and gender now before we dive into the first recipe it's crucial that you buy the cheapest ingredients possible and this starts by shopping at the Right grocery store and to find the best option I created a sample healthy food cart across five of the most popular Grocers and then rank them from most to least expensive Whole Foods camo on top no surprise there Trader Joe's
was around 20 bucks cheaper followed by Kroger Walmart and then finally the winner coming in at less than half the price of the exact same cart at Whole Foods all day unfortunately there's no Aldi close to where I live so while I will use their pricing I'll be getting the ingredients from the next best option on the list Walmart speaking of ingredients I now had to find what healthy foods were the cheapest and after a ton of searching and crutch to the numbers here's the protein carbs and fat sources I found that give the most
bang for your buck and are what I heavily relied on to create today's four meals let's start with meal number one so overnight oats is when I personally eat every single morning for breakfast before my workout so it's great to see that all the ingredients were budget friendly it takes less than five minutes to make and you can make the night before and store it in the fridge simply use a mason jar or any container or bowl and first add in the oats zero percent plain Greek yogurt and protein powder whoa whoa German protein powder
that is expensive so despite its Rising costs if you buy in bulk and calculate the cost per gram of protein it actually comes out cheaper than salmon ground beef and Greek yogurt it actually ends up around the same price as eggs milk and canned tuna not to mention it tastes amazing it's convenient and it doesn't come with a ton of extra fat and calories like other protein sources do now I'm using chocolate flavored protein here but you can use any flavor your heart desires and if if you really don't want to use protein powder then
you can simply add a bit more Greek yogurt instead next add about half a cup of water and then mix until everything is well combined pop it in the fridge and in the morning you could top it with a banana a tablespoon of peanut butter and a pinch of salt and if your ball on and you can afford it feel free to go premium at topple with some sugar-free syrup or a bit of honey so as tasty as these meals are chances are you're gonna get sick and tired of eating the exact same meals every
day so this is why for Jeff's opening oats I actually made a few of them with the original recipe but for the next few I'd switch it up by using a vanilla protein powder instead of chocolate mixing in a diced Apple instead of the banana and also added in some cinnamon and don't worry later in this video I'll show you guys the exact sweet swabs you can make within all of your meals for the day to keep them interesting but for now let's move on to lunch good so one thing I've always hated about meal
prep is the meals are only good for a few days before they get funky that's why for lunch we're having freezer burritos not only can these bad boys stay good for months but I was honestly shocked at how delicious they were even after sitting in the freezer for a week here's the ingredients per burrito and here's how to make them so first you need the right tortilla normally I'd recommend a whole grain tortilla for some extra fiber but in this case we've got a call from us white flour tortillas not only tend to be cheaper
but they will also be easier to roll and stay intact the one I'm using is a large size and comes in at about 180 calories per tortilla now unfortunately our budget couldn't quite cover condiments or spices but I'm assuming you guys have the basics if you don't then please make a quick trip to your parents place and snag some salt garlic powder pepper and soy sauce these are key to making pretty much anything taste good oh and don't forget to borrow some cooking spray as well to save you a bunch of calories compared to using
oil when you're cooking one once you've got all that 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 the onions and peppers and cook them in the same pan until soft and don't forget to season both the chicken and veggies with salt garlic and a little bit of soy sauce as it's cooking once cooked drain any liquid mix in your chicken and beans and then let it cool for about five to ten minutes this step is crucial to prevent breakage of
our beautiful tortillas next toss a tortilla in the microwave for five to ten seconds to soften it up and prepare the stuffer now how much you suffer with depends on how many burritos you're prepping for you can weigh everything out to get exact but I'd recommend just doing your best to divide the portions by the number of burritos or make it for example if you're prepping four burritos cook four portions worth of ingredients and then simply divide the pan into four somewhat even portions then you're gonna add one portion to the middle lower third of
the tortilla then top it with a serving of cheddar cheese don't worry the cheese is going to melt real nicely Once you thaw the burrito now once everything is added it's time for the make or break moment wrap it now I personally I get way too anxious doing this step so my lovely girlfriend will show you how it's done don't be nervous guys it's actually really simple all you do is fold up the two sides and then roll it down the middle and you're good to go once rolled wrap an aluminum 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 now in my microwave I took it straight from the freezer I hit the defrost button and after about five minutes it was good to go but this won't be the same for everyone so I'd recommend just using a low heat setting flip it over at least once and every couple minutes just check to see if it's heated to like it and you can also just take it out of the freezer and bring it to work or
school let it naturally thaw and then quickly heat it up when you're ready to eat and if you have the time feel free to toast on the pan to get it nice and crispy and for you Big Spenders who can afford it feel free to make this premium with a side of salsa or hot sauce all right so we've just eaten lunch and we're waiting for dinner to come around now for many people this is the toughest part of the day you start getting a little peckish and you end up snacking on pretty much whatever
food you can find so instead try incorporating a simple healthy snack like an apple it will cost you about 77 cents roughly 80 calories but if you can afford the extra cost it can make a huge difference to helping you stick with your pot all right it's dinner time and this one's a childhood favorite so growing up with a Filipino Chinese mother fried rice was a staple the fried rice recipe I have is delicious and super easy to make and after we cook it up we're gonna see what my mom has to say so in
a pan scramble three whole eggs then set aside on the plate next dice your carrots and cook them in a pan with the green peas and some garlic and by the way green peas are great for fat loss because they contain almost half the calories relative to their volume as rice does so when you're dieting you can easily save some calories by using less rice and replacing it with more peas like we do in this recipe anyways once the veggies are soft add in your white rice you can use brown rice if you prefer but
regardless for the best fried rice you'll want to use day old leftover rice from the fridge this makes your rice firmer and prevents it from getting all clumpy when you cook it instant rice is also a good option next add some soy sauce to your liking and then stir in your scrambled eggs and you're done after your premium members who can afford it feel free to top it with some sriracha or chili garlic and add a side of steamed broccoli to increase your vegetable intake all right now it's time to see what my overly critical
Asian mom thinks good yeah it's really good oh my God I think you guys realize like how much that means it's just a new recipe for the next video I would eat it yeah so I don't know about you guys but after dinner once it gets close to bedtime that's when my sweet tooth comes out no matter how good I was with my diet earlier in the day the late night snacking always got the best of me this is why we're throwing in a dessert helps satisfy your sweet tooth in a healthy budget-friendly way the
recipe is super simple but tastes delicious in a blender simply add a frozen banana one scoop of protein powder chocolate usually works best one tablespoon of peanut butter 3 4 of a cup of water and about five to ten ice cubes depending on how thick you like your smoothies now if you don't want to use protein powder again you could just swap it for a serving of Greek yogurt instead but in that case you'll probably also want to add a sugar-free sweetener like Stevia to sweeten it up now for this one if you really want
to go premium you could snag yourself one of these ninja creamies with it you can use this exact same recipe and in five minutes It'll come out just like ice cream honestly guys they're not sponsored for me at all but this has probably been one of the best investments of my life I make ice cream with it almost every single night type well worth in my opinion in the description box down below I'll leave a link to one on Amazon for those who are interested alright so we're gonna check in on Jeff's results shortly but
as for how to prep these meals aside from the burritos which you can make a whole week's worth and just put in the freezer most of the meals you can prep about three to four days worth at a time and to do so you just multiply the portions of each ingredient and then store it in the fridge the Smoothie though I would recommend just whipping that up when you're ready to eat it but as I mentioned earlier while you can follow the plan as is I highly suggest tweaking the calories and protein based on your
body for example Jeff's already pretty lean and he's quite an active guy and after using our build with size calorie calculator which I'll link in the description below while the protein intake was on target he actually needed a bit more calories to make sure he wasn't losing way too fast so I increased the serving of some of the carbs like the rice in this dinner as well as some of the fats like peanut butter and his breakfast and lastly here's a list of some swaps you can make to each of these meals to keep them
interested to make things easy for you I put the whole meal plan instructions grocery lists food swaps and more into a free pdf you can download over at builtwithsize.com cheap meal pot and I'll leave the link to that in the description box in the comments down below as well but now it's time to check in on Jeff and see if he got any results after following the meal plan for seven days so from day one to day 7 Jeff lost a total of 1.8 pounds now some of this is probably water weight from just eating
better but some of that was definitely fat and you can actually see some slight differences in his physique he also didn't follow the meal plan perfectly as he had a few meals out for family birthdays just goes to show you that this meal plan and the calorie deficit in general clearly works if you stick to it and you don't need to be perfect nutrition is key so many people look the same year after year simply because they never prioritize their diet this meal Pond is definitely a great start but if you want a step-by-step plan
with workouts meals and daily Guidance just head over to buildtoothscience.com and take our quiz to find the best step-by-step plan for you I highly recommend giving this video watch next for the easiest exercise you can pair this meal plan with to help speed up that loss or give this video a watch next if you're looking for another budget meal plan but this time focused on building muscle thank you so much for watching I hope this helps and I'll see you next time
