Losing weight is a matter of creating a negative calorie balance--or eating fewer calories than burned. The deficit can be created by burning more calories and eating fewer calories. Losing weight does not require the purchase of expensive supplements or pre-packaged meal plans. Low calorie meals may easily be prepared at home, without significantly increasing the amount of money spent at the grocery store.
Features
A low-calorie meal plan features foods that provide a lot of volume for low calories. Meals are built around fresh or frozen fruits and vegetables, lean proteins, non-fat dairy, whole grains and unsaturated fats. Daily portions of these foods should stay at the lower end of the amounts recommended by the U.S. Department of Agriculture Food Pyramid, advises registered dietitian Joanne Larsen of Ask the Dietitian.
Seasonal Shopping
Shopping for produce that is in season helps make low-calorie meals more affordable. In the summer, visit local farmers' markets to take advantage of lower prices. Grocery stores also often offer specials on these foods in the summer. In the fall, use sweet potatoes, winter squash, mashed cauliflower and pumpkin as a starch. In early spring and the winter, rely on root vegetables or frozen, steamable produce, without sauces, as fresh imported produce may be more costly. Several websites offer ways to search exactly what produce is in season in your particular state during any given month.
Protein Potential
Low-calorie meals include a source of protein to help you feel full and provide essential nutrition. Eggs and egg whites are an inexpensive source of protein appropriate for any meal of the day. Scramble egg whites with fresh vegetables for a low-calorie breakfast, use hard-boiled eggs on top of a lunch-time salad or create a dinner frittata with a combination of whole eggs and egg whites. Water-packed canned tuna is another low-calorie, inexpensive source of protein. Watch for sales on chicken breasts and pork tenderloin. Buy extra chicken breast or pork tenderloin when they are on sale and separate family packs into single serve 3.5-oz. portions for freezing. Keeping portions at meals to just 3 to 4 oz. of cooked meat saves money and calories while still providing you with enough protein.
Additional Strategies
Buy grains like quinoa and brown rice from bulk bins to save money and eat just 1/2 cup at most meals. Skip convenience diet foods like frozen meals and individually packaged snacks. The Center for Science in the Public Interest reported that 100-calorie packs cost anywhere from 16 to 279 percent more than bulk packaging. A banana or self-measured whole-grain crackers work just as well in a brown bag meal, but cost considerably less.
Considerations
Many lower calorie versions of certain foods cost no more than their full-fat versions. Skim milk, non-fat yogurt and low-fat cottage cheese cost the same as higher-calorie, full-fat versions. Leaving soda, snack chips, pre-packaged baked goods and candy out of the grocery basket can also save money and calories.
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