Inexpensive Food for Weightloss

jamie_rael

Hey there!

I want to improve the contents of what I put in my body, but I'm on a budget.

For some backstory; I lost 35 lbs on a 1200-1400 calorie budget over the course of a year. At the beginning of October, I hit a plateau and haven't budged since.

Here's what has changed:
I started working out in October (I know this causes temporary weight gain)
I started drinking when I turned 21 -- I know that I need to cut back on this!
I'm COLD all the time and HUNGRY all the time -- a combination that leads me to want to opt for warm pizza and hot soup instead of colder, healthier options.

Can anyone recommend some snacks geared toward weight loss that hopefully will help me feel full? I'm on an incredibly tight budget (college kid), so inexpensive options would be much appreciated!

janejellyroll

There are no snacks specifically "geared towards weight loss."

Some people find that certain snacks may help them feel fuller for longer. For some people, satiety is driven by protein, others find that it is fat or even carbohydrates. Or it may be something else like fiber or the total volume of food eaten.

There are snacks that may make it easier for you to meet your calorie goal overall and that can help with weight loss.

If hot snacks make you feel better, then have hot snacks! Colder isn't inherently better. For hot snacks, I like to have miso soup packets (just add hot water). My husband frequently snacks on microwaved frozen vegetables.

If you're hungry all the time, are you sure that 1,200-1,400 is a realistic goal for you?

cathipa

Agree with @janejellyroll. Maybe if you have been on a deficit for this long and haven't seen the scale move in over a month its time for a diet break for a week or reverse dieting?

quiksylver296

cathipa wrote: »

Agree with @janejellyroll. Maybe if you have been on a deficit for this long and haven't seen the scale move in over a month its time for a diet break for a week or reverse dieting?

Or a food scale. Check out @sarahlucindac 's comment on page 13. It spun off into it's own thread, too.

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

https://community.myfitnesspal.com/en/discussion/10697068/how-i-stopped-kidding-myself/p1

cathipa

quiksylver296 wrote: »

cathipa wrote: »

Agree with @janejellyroll. Maybe if you have been on a deficit for this long and haven't seen the scale move in over a month its time for a diet break for a week or reverse dieting?

Or a food scale. Check out @sarahlucindac 's comment on page 13.

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

Yes that too

kopeterson00

What is reverse dieting?

lemurcat2

Agree with janejellyroll too, but will just ask what's wrong with hot soup. I love hot soup this time of year, and it can be a great low cal side (mostly non starchy vegetables, maybe tomato base) and a full meal (add in some beans and/or meat, some starchier veg, maybe some rice or pasta or other grain). Stew is a staple for me in the winter, and can be very cheap. Bean-based dishes. The hardest thing is that vegetables may be more expensive this time of year, but if you are doing soup or stew you can probably use frozen veg without a taste issue.

Chilis can be made without being high cal too, and are also great in the winter. And on the whole bean-based dishes are both cheap and work well for me in the winter, same with dishes including roasted potatoes or sweet potatoes, and root veg/winter squash (which are both cheap where I am).

Do you have access to a kitchen or is that a problem?

jamie_rael

kopeterson00 wrote: »

What is reverse dieting?

Same, girl. I would love to know what reverse dieting is! I'll look it up.

And I'm sorry for not clarifying; my issue with soup is that it's so high in sodium.

Everyone makes good points! I guess I was mostly looking for low-calorie food that helps you feel fuller longer.

Also; I don't like beans but I try to eat them just because I know they're good for you and aid in digestion.

Any higher fiber snack tips?

janejellyroll

Do you have access to a kitchen? If you make your own soup, you can control the sodium level. You can even make it in big batches and freeze what you don't want to eat within a few days.

There's also a pretty good variety of lower sodium soups on the market, might be worth checking out.

ghudson92

If you make the soup yourself you can control the sodium level, it's super easy. Lentils are a filling and cheap option.

jamie_rael

Thank you for your help! I do have access to a kitchen; I'm just on a tight budget so I'm still learning what I can and can't do in terms of cooking meals for myself now that I'm living on my own.

urloved33

eggs. bacon. I love me some breakfast food.

lemurcat2

jamie_rael wrote: »

kopeterson00 wrote: »

What is reverse dieting?

Same, girl. I would love to know what reverse dieting is! I'll look it up.

And I'm sorry for not clarifying; my issue with soup is that it's so high in sodium.

As others mentioned, I was assuming access to a kitchen and homemade soup (which is also why I asked it you had that -- glad you do!).

WaterBunnie

Tinned sardines are very cheap and high protein. I eat soup a lot and generally prefer cooked veg to raw, all fairly cheap. Tinned beans are good too.

nowine4me

I’d get an instant pot and batch cook dried rice, beans, lentils, potatoes, oatmeal, grains like quinoa and use those as a base for meal then add steamed veg like broccoli, cauliflower, brussel sprouts, squash, peppers - anything fresh or frozen that’s on sale. Seasonal fruits like apples, oranges, bananas are cheap. And if you’re near a Trader Joe’s, they sell produce by the item, not pound. So a massive butternut is the same price as a tiny one.

apullum

I can't believe no one has posted the discussion on cheap protein sources yet! Y'all are slacking

Here you go, OP. This link tells you which foods are highest in protein, and protein is usually an expensive part of most people's grocery budgets: https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

Lounmoun

If you are not losing the thing to do first is be more accurate with your logging. Log everything including drinks. Check that the entries you use are correct. Use a food scale.
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
If you are confident about your logging accuracy, then look at adjusting your calorie intake or exercise.
Make sure you are getting enough protein, fats, fiber. If you are very low fat or low carb you might increase those and see if it helps you feel less hungry.

Meal planning is a good idea if you have a tight budget.
Low budget friendly foods where I live are things like oatmeal, tuna, whole chicken or chicken thighs, dry beans, lentils, rice, pasta, bread, peanut butter, eggs, potatoes, carrots, apples, ground turkey, cabbage, onions, canned beans, canned vegetables and fruits, frozen vegetables, powdered milk.
Buy generic store brands to save money.

Snacks- eggs, popcorn, pretzels, yogurt, carrots, celery, apples, peanut butter, refried beans, tortillas, homemade hummus, salsa, cottage cheese, canned tuna, oatmeal

You could drink unsweetened teas or broth for a low calorie warm drink.

If you want hot food you can make that fit your calorie goal. You don't have to eat raw cold vegetables. Pizza and soup have nutrients so are not unhealthy. If you have a very low budget and want to eat healthier regular alcohol is probably something to limit or eliminate vs. avoiding normal foods that might help you feel more full.

Low budget menu planning and recipes:
http://www.hillbillyhousewife.com/40dollarmenu.htm
http://www.hillbillyhousewife.com/70dollarmenu.htm
http://www.budgetbytes.com
http://www.sixsistersstuff.com/2013/03/35-meatless-meals.html
http://www.meatlessmonday.com/favorite-recipes/
http://www.lentils.org/recipes-cooking/recipes/

Some MFP threads you may find useful:
http://community.myfitnesspal.com/en/discussion/10518784/healthy-food-choice-on-a-budget/p1
http://community.myfitnesspal.com/en/discussion/10500423/costing-a-lot-more-money-to-eat-healthier/p1
http://community.myfitnesspal.com/en/discussion/10490067/most-healthy-food-options-are-very-expensive-and-im-on-a-very-poor-budget-what-to-do/p1
http://community.myfitnesspal.com/en/discussion/10614805/need-quick-cheap-nutritious-food#latest
https://community.myfitnesspal.com/en/discussion/10666103/only-have-150-a-month-for-food-help/p2
http://community.myfitnesspal.com/en/discussion/10020804/looking-for-vegetarian-recipes#latest
https://community.myfitnesspal.com/en/discussion/10563959/volume-eaters-thread/p1
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1


I find food ideas on Pinterest a lot. Some other good sources of recipes:
http://www.skinnytaste.com
http://www.allrecipes.com
http://www.kalynskitchen.com/

kshama2001

Except for soups with heavy cream or coconut milk, I find home made soups quite filling for the calories. Yay soup season!

When it's cold out, I drink hot tea that is very lightly sweetened all day long.

pierinifitness

jamie_rael wrote: »

Thank you for your help! I do have access to a kitchen; I'm just on a tight budget so I'm still learning what I can and can't do in terms of cooking meals for myself now that I'm living on my own.

I read twice that you’re on a tight budget. Elsewhere I read you drink. Ditch the alcohol and your budget will improve.

Second tip - eat avocados.

Good luck.

lemurcat2

Avocados are really expensive right now, at least where I live.

amy19355

jamie_rael wrote: »

Hey there!

I want to improve the contents of what I put in my body, but I'm on a budget.

For some backstory; I lost 35 lbs on a 1200-1400 calorie budget over the course of a year. At the beginning of October, I hit a plateau and haven't budged since.

Here's what has changed:
I started working out in October (I know this causes temporary weight gain)
I started drinking when I turned 21 -- I know that I need to cut back on this!
I'm COLD all the time and HUNGRY all the time -- a combination that leads me to want to opt for warm pizza and hot soup instead of colder, healthier options.

Can anyone recommend some snacks geared toward weight loss that hopefully will help me feel full? I'm on an incredibly tight budget (college kid), so inexpensive options would be much appreciated!

Did you redo the goals section in MFP to see if the calorie goals changed with your current stats.

wilson10102018

Popcorn is the bomb. Forget about sodium. The Guidelines are BS.

jamie_rael

Lounmoun wrote: »

If you are not losing the thing to do first is be more accurate with your logging. Log everything including drinks. Check that the entries you use are correct. Use a food scale.
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
If you are confident about your logging accuracy, then look at adjusting your calorie intake or exercise.
Make sure you are getting enough protein, fats, fiber. If you are very low fat or low carb you might increase those and see if it helps you feel less hungry.

Meal planning is a good idea if you have a tight budget.
Low budget friendly foods where I live are things like oatmeal, tuna, whole chicken or chicken thighs, dry beans, lentils, rice, pasta, bread, peanut butter, eggs, potatoes, carrots, apples, ground turkey, cabbage, onions, canned beans, canned vegetables and fruits, frozen vegetables, powdered milk.
Buy generic store brands to save money.

Snacks- eggs, popcorn, pretzels, yogurt, carrots, celery, apples, peanut butter, refried beans, tortillas, homemade hummus, salsa, cottage cheese, canned tuna, oatmeal

You could drink unsweetened teas or broth for a low calorie warm drink.

If you want hot food you can make that fit your calorie goal. You don't have to eat raw cold vegetables. Pizza and soup have nutrients so are not unhealthy. If you have a very low budget and want to eat healthier regular alcohol is probably something to limit or eliminate vs. avoiding normal foods that might help you feel more full.

Low budget menu planning and recipes:
http://www.hillbillyhousewife.com/40dollarmenu.htm
http://www.hillbillyhousewife.com/70dollarmenu.htm
http://www.budgetbytes.com
http://www.sixsistersstuff.com/2013/03/35-meatless-meals.html
http://www.meatlessmonday.com/favorite-recipes/
http://www.lentils.org/recipes-cooking/recipes/

Some MFP threads you may find useful:
http://community.myfitnesspal.com/en/discussion/10518784/healthy-food-choice-on-a-budget/p1
http://community.myfitnesspal.com/en/discussion/10500423/costing-a-lot-more-money-to-eat-healthier/p1
http://community.myfitnesspal.com/en/discussion/10490067/most-healthy-food-options-are-very-expensive-and-im-on-a-very-poor-budget-what-to-do/p1
http://community.myfitnesspal.com/en/discussion/10614805/need-quick-cheap-nutritious-food#latest
https://community.myfitnesspal.com/en/discussion/10666103/only-have-150-a-month-for-food-help/p2
http://community.myfitnesspal.com/en/discussion/10020804/looking-for-vegetarian-recipes#latest
https://community.myfitnesspal.com/en/discussion/10563959/volume-eaters-thread/p1
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1


I find food ideas on Pinterest a lot. Some other good sources of recipes:
http://www.skinnytaste.com
http://www.allrecipes.com
http://www.kalynskitchen.com/

Thank you all! Especially this commenter for being so thorough lol

AnnPT77

jamie_rael wrote: »

kopeterson00 wrote: »

What is reverse dieting?

Same, girl. I would love to know what reverse dieting is! I'll look it up.

And I'm sorry for not clarifying; my issue with soup is that it's so high in sodium.

Everyone makes good points! I guess I was mostly looking for low-calorie food that helps you feel fuller longer.

Also; I don't like beans but I try to eat them just because I know they're good for you and aid in digestion.

Any higher fiber snack tips?

Unless you have a relevant health condition, sodium affects only water weight. It comes, it goes, it's no big deal - part of how a healthy body functions. And there are low sodium soups, especially if you make your own.

Higher fiber snacks: Veggies, fruits, oatmeal (watch the added sugar and keep it reasonable), some whole grain crackers.

Note: Fiber makes some people feel full. For others, fat, protein, complex carbs (baked potatoes, oatmeal, etc.) do the job. Experiment to see what works for you.

lorrpb

Choose soups with a broth rather than a cream base to save tons of calories. Hot veggies. Oatmeal or other hot cereal (cream of wheat, Wheatena). Hot tea. Popcorn without tons of butter and salt, try other seasonings, even chili powder if you like spicy. Lentils, beans.

jamie_rael

AnnPT77 wrote: »

jamie_rael wrote: »

kopeterson00 wrote: »

What is reverse dieting?

Same, girl. I would love to know what reverse dieting is! I'll look it up.

And I'm sorry for not clarifying; my issue with soup is that it's so high in sodium.

Everyone makes good points! I guess I was mostly looking for low-calorie food that helps you feel fuller longer.

Also; I don't like beans but I try to eat them just because I know they're good for you and aid in digestion.

Any higher fiber snack tips?

Unless you have a relevant health condition, sodium affects only water weight. It comes, it goes, it's no big deal - part of how a healthy body functions. And there are low sodium soups, especially if you make your own.

Higher fiber snacks: Veggies, fruits, oatmeal (watch the added sugar and keep it reasonable), some whole grain crackers.

Note: Fiber makes some people feel full. For others, fat, protein, complex carbs (baked potatoes, oatmeal, etc.) do the job. Experiment to see what works for you.

Thank you for the information.

funjen1972

My most affordable, convenient lower calorie foods are:

Oatmeal - buy the big tub and flavor it yourself (sweet or savory)
Tuna
Canned broth-based soups
Pickles
Any clearance or sale fresh fruit or vegetables
A giant bag of potatoes or instant mashed
Jarred pasta sauce
Frozen or canned veggies
Eggs
Chicken sausages
Beans or lentils

In general, buy larger quantities and divide into individual portions.