Miracle diets are tempting to try, but they often cost a lot of money and don't deliver on their promises. Preparing your own balanced meals from unprocessed ingredients is a simple, healthy and economical way to eat. If you make your own food, you know exactly what ingredients you are using and how many calories they contain. When you consume more calories than your body needs to function, the extra pounds add up. To lose weight safely, aim to take in slightly fewer calories than you are burning each day and you will see a slow, healthy reduction in your weight.
Oatmeal
With six to seven ounces recommended each day, grains form the base of the USDA's food pyramid. Although it may be easy to grab a roll or granola bar for your morning meal, oatmeal is inexpensive and low in calories. A serving of oatmeal prepared with 1/2 cup of dry rolled oats contains only 150 calories. You will get the most for your money if you purchase oats and other dried grains from the bulk food bins at your local supermarket or health food store. As of July 2010, Mother Earth News author Craig Idlebrook compared the $3.49 per pound price of packaged organic rolled oats with $1.09 per pound for a similar product when purchased in bulk.
Brown Rice
Brown rice is an economical grain that provides nutrition without adding excess calories to your diet. One cup of cooked, plain brown rice has just over 200 calories. Idlebrook noted that the price for loose organic brown rice was $1.49 per pound, or 14 cents per suggested serving size. You can build a satisfying and healthy meal by topping brown rice with stir-fried vegetables or spicy bean chili.
Legumes
Dried beans help to provide necessary protein to your diet, but with fewer calories and a much lower price tag than meat. One cup of cooked beans contains approximately 220 calories. While cooking most dried beans requires a little planning ahead, you can prepare a large quantity to freeze in smaller batches for future use. Lentils have the same calorie count as dried beans, yet they cook up fairly quickly. Both are delicious in soups, stews and bean salads. Instead of adding butter or oil to the cooking water, use onions or carrots to add flavor without extra calories.
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