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

Introduction

This tutorial provides a comprehensive guide to creating a budget-friendly meal plan aimed at fat loss, inspired by Jeremy Ethier's video. With meals costing just over $5 a day, this plan includes four healthy recipes, each packed with protein, making it easy to maintain a nutritious diet while managing costs.

Step 1: Gather Your Ingredients

Before you start meal prepping, collect the following ingredients for the four meals:

Breakfast Oats

• ⅔ cup (60g) oats
• Pinch of salt
• ½ scoop (15g) protein powder
• ¾ cup (150g) plain fat-free Greek yogurt
• ½ cup (125mL) water
• 1 banana
• 1 tbsp (15g) peanut butter

Freezer Lunch Burrito

• 1 large white flour tortilla
• 4oz (110g) chicken breast
• ½ onion
• ½ bell pepper
• ⅓ cup (60g) canned pinto beans
• 1oz (28g) cheddar cheese
• Seasonings: salt, pepper, garlic powder, soy sauce

Egg Fried Rice

• 3 whole eggs
• 1.5 cups (~160g) cooked white rice (instant rice is an option)
• ½ cup green peas (frozen)
• 2 carrots (diced)
• Seasonings: salt, pepper, garlic powder, soy sauce

Dessert Smoothie

• 1 scoop (30g) protein powder
• 1 frozen banana
• 1 tbsp (15g) peanut butter
• 5-10 ice cubes
• ¾ cup (175mL) water

Step 2: Prepare Breakfast Oats

1. In a mason jar or container, add:
   • Oats
   • Greek yogurt
   • Protein powder
2. Mix well and add water.
3. Seal and refrigerate overnight.
4. In the morning, top with:
   • Sliced banana
   • Peanut butter
   • A pinch of salt

Step 3: Make Freezer Lunch Burritos

1. Dice the chicken breast and cook it in a pan until fully cooked.
2. Add pinto beans to the pan and mix.
3. Transfer chicken and beans to a plate.
4. In the same pan, cook diced onions and bell peppers until soft.
5. Combine the chicken-bean mix with the vegetables and let cool for 5-10 minutes.
6. Place the mixture on the lower third of the tortilla, add cheddar cheese, and roll it up tightly.
7. Wrap the burrito in aluminum foil or plastic wrap and freeze.

Step 4: Prepare Egg Fried Rice

1. Scramble the eggs in a pan and set aside.
2. In the same pan, cook diced carrots and frozen peas until soft.
3. Add the cooked rice to the vegetables and stir well.
4. Season with soy sauce to taste, then fold in the scrambled eggs.
5. Serve hot or let cool and store for reheating later.

Step 5: Blend Dessert Smoothie

1. In a blender, combine:
   • Frozen banana
   • Protein powder
   • Peanut butter
   • Water
   • Ice cubes
2. Blend until smooth. Adjust thickness with more ice or water as needed.

Optional Snack

Consider having a piece of fruit (apple, orange, or kiwi) between lunch and dinner for an extra boost of nutrients.

Conclusion

This budget-friendly meal plan is designed to help you lose fat while maintaining a high protein intake. Each meal is easy to prepare and can be customized to your taste. By following these steps, you’ll be able to enjoy healthy, convenient meals without overspending. For further guidance on calorie and protein needs, check out the provided links. Enjoy your meal prep!