We all know that the average American consumes way too much food, but it is one of the simplest things you can do to improve your health. This article outlines some easy and inexpensive tips on how to make better choices when shopping for groceries.

The “Healthy Meals On A Budget (To Lose Weight) 1200 Cal Diet” is a 30-day meal plan for weight loss. The meal plan includes breakfast, lunch, dinner, and dessert.

Healthy Meals On A Budget (To Lose Weight) 1200 Cal Diet

On a $300/month budget, one of the smartest moves I made for my pocketbook was to start eating these inexpensive, uncomplicated meals. Because I stopped overindulging and spending excessively on junk food when I chose to eat nutritious meals, I had to purchase less groceries. 

I’m not saying I don’t consume junk food, but I purchase a lot less of it these days and only include it in my daily calories if it’s feasible. Making meal planning to reduce spoiling and shopping on a monthly basis have also changed my purchasing habits significantly. In my healthy budget shopping list for adults, I provide an example of all the goods I regularly buy.

Note: These are merely MY ideas on what constitutes a nutritious lunch. I don’t consider food groupings, macronutrients, or recognized dietary recommendations. They are, nonetheless, considerably healthier than prefabricated meals and fast food, in my opinion. 

Despite the fact that my meals and shopping list have changed significantly as a result of living abroad and attempting to eat less meat, I’ll continue to showcase diverse meals during my adventures.

Healthy meals in photo grid Healthy meals in photo grid

Please note that this article may include affiliate links, but you will not be charged more if you use them. Click here to see my full disclosure policy.

Meal Plan For 1,200 Calories Per Week

A weekly food plan is an excellent method to save costs. I don’t know about you, but whenever I go grocery shopping without a list, I find myself purchasing items that I don’t need and may even spoil. Even if you consume more calories than this, establishing a budget can help you avoid overspending.

You may plan certain meals for each day of the week, or you can plan specific meals and eat them whenever you choose. I also like making large amounts and freezing them for later use.

Note: I’ll provide what I know, but I’m not sure how many calories each of these meals has. They are, however, all under 500 calories.

Water kefir jarsWater kefir jars

To begin with, I made a significant shift by switching to water and preparing water kefir (probiotic drink). It ferments and becomes fizzy, similar to soda. Juice and Coke have a lot of calories in them!

Related Reading: Here’s an example of a day’s worth of food for around $5.


Breakfast, coupled with a huge cup of tea, is generally my shortest meal of the day.

Oatmeal with blueberriesOatmeal with blueberries

Almond milk oatmeal with blueberries and cinnamon sprinkled on top. 220 calories

Banana Yogurt and chia seedsBanana Yogurt and chia seeds

Yogurt with chia seeds and bananas, topped with cinnamon. 167 calories

Strawberry, Banana Yogurt and chia seedsStrawberry, Banana Yogurt and chia seeds

Yogurt with chia seeds with strawberries, bananas, and granola on top. Approximately 242 calories

Avocado on toast with eggAvocado on toast with egg

Avocado and egg whites on toast 179 calories

Spinach wraps with eggs, spinach, and turkey baconSpinach wraps with eggs, spinach, and turkey bacon

Scrambled eggs, turkey bacon, spinach, and bell peppers in a spinach wrap.

Egg cup with turkey bacon and veggiesEgg cup with turkey bacon and veggies

Baked egg muffins with a hash brown crust. It’s got turkey bacon and vegetables in it. Yum!

Eggs, turkey bacon and waffleEggs, turkey bacon and waffle

Egg whites, turkey bacon, and maple syrup on a waffle Approximately 242 calories

Breakfast wrap with eggs and turkey baconBreakfast wrap with eggs and turkey bacon

Egg whites with turkey bacon in a breakfast wrap. 177 calories

English muffin egg sandwich and teaEnglish muffin egg sandwich and tea

Tea with an English muffin egg sandwich A turkey patty and egg whites are used in this sandwich. Cal. 218 (without tea).


Many of my lunches are foods that I also eat for evening.

Chicken tortilla soup and lunch bagChicken tortilla soup and lunch bag

Soup with chicken tortillas and scallions on top. Isn’t that a nice lunch bag? This is a picture of my lunch at work. I like how the snap lid containers keep the soup from leaking. I prepare this in huge amounts in the crock pot and freeze it for quick lunches. The average calorie count per dish is roughly 275.

Inside a freezer with meal prepped soup and guacamoleInside a freezer with meal prepped soup and guacamole

My spouse regularly prepares and freezes a large quantity of guacamole for me.

Cheap homemade burritoCheap homemade burrito

I prepare a big batch of these homemade burritos and freeze them. They’re tasty and only have approximately 192 calories apiece.

BLT Sandwich and saladBLT Sandwich and salad

With a salad on the side, it’s a BLT.

Chicken pita wrapChicken pita wrap

Shredded chicken, baby spinach, and tomatoes in a pita bread.

Avocado veggie wrapAvocado veggie wrap

Avocado, mayonnaise, mustard, baby spinach, onions, and tomatoes in a veggie wrap.


These are some of my favorite budget-friendly nutritious recipes for weight reduction.

Burger with guac and water kefirBurger with guac and water kefir

Burger with turkey bacon, guacamole (the one I freeze), onions, and bell peppers on low-calorie bread. There’s also some lovely blueberry water kefir on the side.

Pizza with cheese on one sidePizza with cheese on one side

Bell peppers, onions, turkey pepperoni, and cheese on a pizza. My half is the one that isn’t cheese-free. Costco had a prepared crust that I purchased.

Vegetarian chilli Vegetarian chilli

Kidney beans, chopped tomatoes, and corn are used in this vegetarian chili. Sour cream and onion are among the toppings. Before the toppings, this had 297 calories.

Thai red curryThai red curry

This Thai red curry with mixed veggies, bamboo shoots, and rice is one of my favorites. It’s created using this red curry paste and has been altered to make it even better! This meal has a calorie count of 340.

Inside a freezer with meal prepped red curryInside a freezer with meal prepped red curry

I made a few red curry plates ahead of time and put them in the freezer for days when I don’t feel like cooking.

Vegetable sushi rollVegetable sushi roll

Avocado, carrots, bell pepper, and celery make up this vegetable sushi roll. There are around 322 calories in two rolls.

Sushi bowlSushi bowl

When I don’t feel to rolling them, I combine all of the ingredients in a mixing dish. It’s also excellent to eat!

Meatloaf with vegetablesMeatloaf with vegetables

Broccoli and carrots in meatloaf

Pasta saladPasta salad

Carrots, tomatoes, onions, and cucumbers in a pasta salad. Because I utilize whatever vegetables I have in the fridge, every pasta salad I prepare is unique. The spaghetti and salad dressing alone have roughly 260 calories in them.


As I previously said, I still like my occasional indulgences. I believe that including these activities where I can helps me to maintain a healthy diet and achieve a long-term transformation.

  • Popcorn with 100 calories
  • 45 calories in rice krispies snacks (small squares)
  • Cups of fruit
  • Pretzels
  • Bags of little chips (the 50 cent ones)
  • I fell in love with these popped chips from the dollar shop.
  • Candy (Warning: this is a dangerous one!)

What are your thoughts on these low-cost weight-loss meals? Do you have any that you’d like to share?

The “simple 1200 calorie meal plan pdf” is a guide that provides healthy meals for people who want to lose weight. The article will teach you how to create a diet with 1200 calories.

  • simple meal plan to lose weight free
  • 7-day diet plan for weight loss
  • 1,200 calorie meal plan on a budget
  • simple meal plan to lose weight pdf
  • 7-day diet plan for weight loss free
You May Also Like

5 of the Most Common Expensive Habits That Are Hard To Break

As the old saying goes, “You can’t control what you can’t measure.”…

What to Do Before Student Loan Payments Restart

Student loans start this month and you will need to make new…

How To Budget A Money Windfall

Many people would be over the moon if they suddenly found themselves…

The Role Of The Swiss National Bank (SNB)

The Swiss National Bank (SNB) is one of the largest and most…