Today I’m going to share something truly amazing that if followed will save you lots of time, money and will be super easy to follow. There are a lot of meal plans out there and a lot of options but I love the meal plan I am about to share as it has helped me in both cutting and bulking diets by simply adjusting the amounts.
I developed this meal plan after being super busy and just not feeling very motivated to prep healthy meals so where ever you are in your journey I hope you get a ton of value out of this and figure out a meal plan that works for you based on the plan I am about to share.
If you’re super busy during the week or simply don’t want to mess with it during the week I highly recommend preparing this and buying it on the weekend. Actually a better approach is to pick an exact time each week that you will buy groceries then meal prep for the week. Avoid the junk food if you can, the best time to go to the store is when you’re not hungry. Have a list and know where everything is then stick to it. This will do wonders to your adherence.
You’ll want some containers for preparing everything for the week ahead. For my on the go meals I bring a cooler backpack with me and simple put an ice pack or two in the cooler. This is simple and convenient because you can carry a backpack with you and keep your food cold.
The order in which you eat these doesn’t matter a whole lot. What matters more is that you reach your daily protein goals and your total calorie goals so prepare your meal plan based on that. Like mentioned before you can use this meal plan to lose body fat or gain muscle by adjusting the amounts to fit your needs.
Here is the list of foods of which are all low cost, super easy to prepare and healthy.
- Deli Ham or Turkey – This is great for on the go protein source. Simply place it in a container and it’s ready to go.
- Precooked Chicken – I love it because you just have to throw it in the oven or microwave so it’s super simple and quick.
- Eggs – You can actually buy cartons of eggs or even egg whites so you don’t have to mess with cracking the shells. This makes this a super easy food to make just pour it into a pan and cook on the stove or put it in a bowl and microwave it!
- Tuna Fish – Who doesn’t want to open a can or packet and have nearly pure protein with a bit of healthy fats? This is why Tuna is an excellent choice.
- Cheese – If you need more fat in your diet then some cheese can do the trick. You can mix it with your other foods or eat it plain. If you can’t handle cheese the get some guacamole as avocados are another simple to prepare food loaded with healthy fats.
- Canned Soups – If you want an instant low cost meal and are looking to boost your sodium levels canned soups are the way to go.
- Canned Veggies – These are super low cost and all you have to do is open the can then heat up and you got your veggies and fiber for the day. Green veggies like beans are recommended.
- Cucumber – All I do is cut them up and throw them in a container and they are ready for an on the go food or dinner at home.
- Blueberries and Strawberries – These simple low calorie fruits take no time to prepare and can help you get a well-rounded diet.
- Bananas – I like to eat a banana before my workout and I find it helps a lot so consider this a great pre workout snack.
- Greek Yogurt – You don’t even need to prepare this and it’s a great source of protein and carbs. You can even mix your supplements and protein powder in it.
- Nuts – Nuts are nutrient dense foods and provide some nice fats, you don’t even need to prepare them.
- Spinach and Arugula – These are my favorite leafy vegetables as they offer a decent amount of protein and fiber not to mention other health benefits.
- (Bonus) Protein Powder – There is a ton of things you can do with protein powder that will result in you easily reaching your protein goals. I recommend a whey protein isolate.
So that’s my list as promised all of these foods are simple, health and fast to prepare. You can’t go wrong with incorporating a lot of these into your meals and you’re bound to save yourself a lot of time not to mention they are all low cost foods!