Eating for Weight Loss on a Budget

Quick update: I’m now down 28 pounds. A quarter of the way to my goal!

I mentioned when I talked about losing weight on a budget that I am not spending more on food than I was previously. It’s a little early to tell, but I actually think I might end up spending less.

I’m sharing this today not because I think that everyone can follow what I do, but hopefully to give you some ideas of what you might be able to do yourself.

I don’t buy diet foods. Almost everything I eat, I make from scratch. This is absolutely how I can control the ingredients and keep the calories within the range I need to eat.

I no longer am eating for pleasure (though I do enjoy what I eat). I’m eating for fuel, and I believe that these are the choices that are not only going to help me lose weight, but also stay healthy.

Might be eating healthier if all but one thing from today’s grocery shop needs fridge/freezer.

A photo posted by Ronnica Rothe (@ronnicaz) on

Breakfast

I work evenings, so my “breakfast” is at noon. As it is my only meal at home, I make a smoothie with my Nutribullet.

Ronnica’s smoothie recipe
1 cup no-fat Greek yogurt
3/4 cup frozen fruit
1 cup spinach
1 small piece of kale
1/3 medium carrot
1/4 cup oat bran
1 tablespoon chia seed
1 tablespoon flax seed
1/2 cup water

I’ve had these every day (travel excluded) for the past 6 weeks, and I’ve not gotten bored. I vary the fruit according to my fancy. I will probably also start varying the veggies some, too.

To keep costs down, I’ll be shopping around for good deals on fruit this summer and freeze them.

To keep the spinach and kale fresh for a few weeks, I wash it, dry it, then place it in paper towel lined plastic containers. (I really need to invest in tea towels!).

Lunch

My 4:00 “lunch” at work is always muffins. I make my own, usually with a fruit or veggie in it. I make a week’s worth of muffins on my cooking day (currently Saturday). This has my only added sugar for the day: 1 tablespoon of sugar per day.

Dinner

Dinner varies from week to week, but it is the same every day in any given week, as I make a batch of it on my cooking day. I’ve made carrot-infused turkey meatloaf, mini quiches and stews with various spices. My favorite has been Mexican-flavored stew with a little bit of chicken and a lot of veggies. At one large chicken breast per week, this is all the meat I usually eat.

Snacks

If I have not reached my calorie count for the day, I’ll end my day with a snack. So far, I’ve been eating up the snacks I already had, but I’ll probably lean towards snacks of nuts or cheeses.

I’ll also be adding in more fresh veggies as the growing season allows. The great thing about veggies is that they allow you to feel full without adding in a lot of calories.

Weekends

Weekends I start my day with a smoothie, but tend to vary my evening meal. Lately, I’ve  gotten on a cheese bread kick (made with homemade, whole-wheat dough which I freeze). Though this is more calories than I eat in one meal any other time in the week, I usually replace both lunch and dinner with it.

What healthy, from-scratch meals do you make?

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