Healthy eating doesn't have to be expensive. This 1800-calorie plan is built around the most affordable high-protein foods: eggs, canned tuna, chicken thighs, Greek yogurt, lentils, and frozen vegetables. The average daily food cost is under $8.
Calories
1,800
cal/day
Protein
140g
31% of cals
Carbs
180g
40% of cals
Fat
60g
30% of cals
3 whole eggs scrambled, 1 cup oatmeal with cinnamon and banana
Canned tuna (5 oz) mixed with mustard, whole grain crackers, apple
1 cup Greek yogurt (store brand), 1 tbsp honey, ¼ cup granola
Chicken thighs (5 oz), lentil soup (1 cup), frozen mixed vegetables (1 cup)
Buy protein in bulk: chicken thighs, eggs, and canned tuna are the most affordable high-protein options
Frozen vegetables are nutritionally equivalent to fresh and significantly cheaper
Cook large batches of lentils and beans — they're the most affordable protein source available
Store-brand Greek yogurt and cottage cheese are identical in nutrition to name brands
Not sure if 1800 calories is right for you?
Calculate your TDEE to find your exact calorie target.
Calculate My TDEE →"I was spending $200/week on 'healthy food' that wasn't working. This plan costs $50/week and I've lost 15 pounds."
Amanda C.
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