Inexpensive Diet Plans

Starting a new diet plan can be daunting enough without contemplating the cost of diet foods. Fruits, vegetables, whole-grain products and other healthy items form the basis of a good diet. However, these foods sometimes cost more than meals at fast food restaurants or processed meals. Plan your meals carefully to stick to an inexpensive diet plan.

Calorie Calculations

The key to losing weight is to consume fewer calories each day than your body burns. To determine the number of calories you should eat to lose weight, use a calorie calculator to estimate your daily caloric needs. Subtract 1,000 calories from this estimate each day to lose 2 lbs. every week. Create this 1,000 calorie deficit by eating less or increasing your physical activity level. A food and exercise journal, such as My Pyramid Tracker, can help you monitor your calorie consumption and expenditure.

Food Groups

A healthy diet balances intake of fruits, vegetables, grains and lean protein. Adults should aim for six servings of grains each day, with three servings from whole-grain sources. Eat at least three servings each of fruits and vegetables every day to get important vitamins and minerals. Many Americans eat too much protein, so limit your consumption to 5 or 6 oz. of lean protein. To boost your calcium consumption, have three servings of milk, yogurt, cheese or other dairy products. Eat nonfat dairy products whenever possible.

Inexpensive Foods

Purchasing specialty grains or organic produce can be expensive, but many healthy foods do not have a hefty price tag. The Economic Research Service at the U.S. Department of Agriculture estimated in 2008 that an individual could purchase half of her recommended daily servings of fruits and vegetables for approximately $1. Choose less expensive produce, such as non-organic apples, oranges, bananas, carrots, cabbage, leafy green vegetables, potatoes or squash. Frozen or canned fruits and vegetables are often cheaper than fresh alternatives and can be a budget-friendly way to boost your produce consumption.

To get enough whole grains, choose whole-wheat pasta, oatmeal, brown rice or buckwheat, which tend to be less expensive than quinoa or other specialty grains. Rather than exclusively eating meat to obtain protein, choose eggs or beans, which tend to be less expensive.

Processed Foods

It is easy to succumb to a grocery store sale on frozen meals or a fast food restaurant drive-thru lane. However, processed foods often contain high levels of sodium and fat, making them poor choices when you're on a diet. According to oncology and wellness dietitian Julie Lanford of North Carolina, unprocessed foods contain more valuable vitamins, minerals and phytochemicals than processed foods. Choosing fresh, unprocessed foods help you lose weight and improve your overall health.

Lifestyle Changes

Bad habits make starting any new diet difficult. Eating inexpensive diet foods requires some advance planning. Look out for sales on fruits or vegetables and cut grocery coupons from the newspaper. Finding a bulk foods store or food cooperative in your area can help you cut costs on fresh, healthy foods. If you have space in your backyard or porch, plant vegetables or herbs. Consider joining a community-supported agriculture program, in which a farm ships fresh produce to you. Making positive lifestyle changes allows you to stick to a healthy diet without damaging your pocketbook.