Broke But Want To Lose Weight? Here’s What To Eat

The 10 Best Cheap Foods For Weight Loss


Think eating healthy means spending a fortune? Think again. With the right affordable foods, you can lose weight on a budget, too. We all know how to eat healthy but don’t want to go over budget.

“While healthier diets did cost more, the difference was smaller than many people might have expected. Over the course of a year, $150 [per] day more for eating a healthy diet would increase food costs for one person by about $550 per year. This would represent a real burden for some families, and we need policies to help offset these costs,” according to Dariush Mozaffarian, an associate professor at HSRH and Harvard Medical School. This amount of money might not be all that much for some, but for the vast majority of people, $550 is a huge difference.

The belief that eating healthier foods is always more expensive has contributed to the continued rise of strictly eating processed. Most of us know by now that eating too much meat & refined grains contribute greatly. “People often say the healthier foods are more expensive, and that such costs strongly limit better diet habits. But, until now, the scientific evidence for this idea has not been systematically evaluated, nor have the actual differences in cost been characterised,” says Mayuree Rao from Harvard University.

Eating healthy in a society that glorifies fast food can be tricky. Just driving on any highway in America and just count have many McDonalds, Subway or Dunkin Donuts billboards you’ll see, especially near any gas stations or truckstops. It’s expected for you to fall off the wagon and backslide because for most, it’s just too hard not too.


Maintaining a healthy diet does not need to be financially burdensome. These cost-effective nutrient-rich foods will help you feel satisfied, energized, and aligned with your weight loss objectives, all while adhering to a budget.

Here are ten budget-friendly foods for weight loss that are not only healthy for you but are easy to prepare with little to no prep time.

Top 10 Budget-Friendly Foods For Weight Loss

1. Eggs 🥚 – The Protein Powerhouse
Why they’re great: Packed with high-quality protein and healthy fats, eggs help control hunger and support muscle growth.
Budget tip: Buy in bulk—cheaper by the dozen!
💡 How to Eat Them: Hard-boiled for a quick snack, scrambled for breakfast, or mixed into stir-fries for an easy protein boost

2. Oats 🌾 – The Ultimate Cheap & Healthy Carb
Why they’re great: Oats are high in fiber, keeping you full longer and reducing cravings.
Budget tip: Buy plain rolled or steel-cut oats instead of instant packs to save money.
💡 How to Eat Them: Overnight oats, oatmeal bowls, or blended into protein smoothies.

3. Brown Rice 🍚 – Energy That Lasts
Why they’re great: A slow-digesting carbohydrate that fuels your workouts and keeps hunger at bay.
Budget tip: Buy in large bags instead of pre-cooked packets to save even more.
💡 How to Eat It: Serve with veggies and lean protein, use it in stir-fries, or add to soups for extra bulk.

4. Canned Tuna 🐟 – Cheap & High in Protein
Why it’s great: Low in calories but packed with protein and omega-3s for fat-burning and muscle maintenance.
Budget tip: Opt for tuna in water instead of oil to cut unnecessary calories.
💡 How to Eat It: Mix with mustard and avocado for a healthy tuna salad, make tuna patties, or add to whole-wheat pasta.

5. Frozen Vegetables 🥦 – Just as Good as Fresh
Why they’re great: Flash-frozen at peak ripeness, meaning they retain nutrients without the high cost of fresh produce.
Budget tip: Buy store-brand frozen veggies—they’re often just as good as name brands but cheaper.
💡 How to Eat Them: Steam, roast, or stir-fry with lean protein for a balanced meal.

6. Beans & Lentils 🥫 – The Budget Superfoods
Why they’re great: High in protein, fiber, and slow-digesting carbs, making them super filling and heart-healthy.
Budget tip: Buy dry beans in bulk or canned varieties with no added salt.
💡 How to Eat Them: Add to soups, stews, burrito bowls, or make veggie burgers.

7. Greek Yogurt 🍦 – The Creamy, Protein-Packed Snack
Why it’s great: High in protein and probiotics, Greek yogurt supports digestion and helps with appetite control.
Budget tip: Buy plain Greek yogurt in larger tubs instead of single-serve containers.
💡 How to Eat It: Mix with fruit and honey, use as a base for smoothies, or swap it for sour cream in recipes.

8. Sweet Potatoes 🍠 – The Super Cheap Superfood
Why they’re great: Rich in fiber, vitamins, and slow-digesting carbs, sweet potatoes keep energy levels stable.
Budget tip: Buy in bulk and store in a cool, dry place to make them last longer.
💡 How to Eat Them: Bake, mash, or roast with a little cinnamon and olive oil.

9. Cabbage 🥬 – The Underrated Weight-Loss Veggie
Why it’s great: Low in calories but high in fiber, cabbage fills you up for almost no cost.
Budget tip: Cabbage lasts weeks in the fridge, making it a smart, budget-friendly buy.
💡 How to Eat It: Add to soups, use in slaws, or stir-fry with garlic and soy sauce for a quick side dish.

10. Apples 🍏 – The Perfect Grab-and-Go Snack
Why they’re great: High in fiber and natural sweetness, apples help curb cravings and keep you full.
Budget tip: Buy in bulk bags instead of individual apples to save money.
💡 How to Eat Them: Eat whole, slice and dip in peanut butter, or bake with cinnamon for a guilt-free dessert.

Healthy eating on a budget is possible, and these foods prove that you don’t need expensive ingredients to lose weight and stay healthy.