Best Frugal Weight Loss Meal Plan (1200-1400 Calories)

The best low calorie and frugal weight loss meal plan. Adjustable meal plan between 1200 and 1400 calories to save money and lose weight fast.

Do you still think losing weight and eating healthy is complicated, time consuming, and expensive?

Healthy eating seems to be an obstacle for many people on their journey to getting fit and healthy. Maybe you can relate when I tell you that eating junk food is a bit of a temptation for me, too.

When recipes call for extraordinary ingredients, take a long time to prepare, or taste too healthy (you know what I mean) we often give up healthy eating all together.

I found what helps people stay on track most with healthy eating habits is meal planning. If you have a set eating plan in place it is much easier to go grocery shopping and stick to a strategy.

Meal planning can also help you save money and time. Plus you are not as tempted to buy junk food or go out to eat. I always enjoy budget friendly recipes and meal plan ideas that can be done on a budget. Using legumes as a protein source can also save you tons of money, while improving your nutrition.

Today I have a 1200-1400 calorie frugal weight loss meal plan for you that is adjustable to your taste and needs. All dinner recipes can be cooked in 30 minutes or under and are perfectly balanced between protein, carbs, and veggies. The meal plan is adjustable to your needs and budget. You can pick the fruits and vegetables according to the season they are on sale.

For new whole food plant based meal plans and recipes every week check out this Health My Lifestyle Meal Planner. Over there you can customize your meal plan with the easy drag and drop function and adjust it to your caloric needs and family size. There are new exciting easy vegan recipes uploaded every week so you never get bored. A shopping list is automatically created after your meal plan adjustments. Improve your health and weight while saving money, time, and sanity! Watch tutorial HERE>

Before you get started with the frugal weight loss meal plan

In the frugal weight loss meal plan below you will see the same breakfast, lunch, and snack for the whole week and 7 healthy dinner recipes between 500 and 700 calories.

Eating the same meals during the day, everyday, will help you save money on groceries but also make meal planning and preparing much easier.

When you meal prep for weight loss I suggest chopping up all the fruits and veggies ahead of time and also cook the lentils/beans to have them ready. If you only cook for 2 you might want to cut the ingredients for the recipes in half or simply eat the dinner over two nights.

Breakfast: Oats with lentils and apple (320 calories)

This mix might sound odd, but it tastes pretty amazing! The lentils don’t have a noticeable taste but will add protein to your breakfast.

You will need:

  • 1/2 cup whole wheat (1-minute) oats
  • 3/4 cup cooked lentils
  • 1 small apple diced
  • 3/4 cup water
  • 1 t cinnamon
  • optional: 1 pack of stevia and 1 T unsweetened cocoa powder

Mix the cinnamon, oats, water, and lentils (cooked) in a bowl and heat in the microwave for 1 minute on high. Stir with a spoon and add the diced apples.

If you have busy mornings you can mix all ingredients in a jar the night before and leave it in the fridge for some overnight oats.

I like to add the cocoa powder and stevia for a chocolate pudding taste. You won’t taste the lentils at all, but the additional protein will help you start the day right.

Tips: If you don’t like the lentils, or it is too much work, you can replace them with flaxseed as an additional protein source.

Lunch: Simple seasonal salad (300 calories)

You will need:

  • 1 cup leafy greens
  • 1 cup chopped veggies
  • 2 T dressing (homemade or bought)
  • 3/4 cup beans, lentils, or chickpeas

To make this salad as frugal as possible you need to buy the seasonal vegetables. I like to use one part leafy greens and one part chopped carrots and cucumber, but if the leafy greens are too expensive go ahead and add other vegetables.

Then drizzle everything with either a store bough dressing (2T) or make your own with salt, pepper, olive oil, and vinegar.

Dinner (500-700 calories)

All recipes serve 4  and you can adjust the ingredients to your needs or eat one dinner twice.

#1 Vegetarian Tortilla Recipe

This recipe is made with fresh salsa, lettuce, black beans, cheese, and tortilla. In 20 minutes, you can enjoy a healthy mexican recipe with 430 calories and 25g of protein per serving. For the vegan version simply leave out the cheese. Get the full recipe here.

#2 Healthy Lentil Vegetable Soup

Great vegan and vegetarian 21 day fix lentil soup recipe that is done in under 25 minutes and contains only 250 calories per serving. A budget friendly and healthy dinner meal idea for weight loss. This meal serves 8, but you can eat 2 serving per dinner to meet your calorie needs. Get the full recipe here.

#3 Curried Chickpeas with Potatoes

Curried Chickpeas with water fried potatoes. A healthy, gluten free, vegan, oil free, and 21 day fix friendly recipe for only $1.50 per serving and done in 25 minutes. Get the full recipe here.

#4 Vegan One Pot Pasta

Vegan One Pot Pasta done in 30 minutes with 565 calories, 30g of protein and only $1.40 per serving. Frugal and healthy plant based dinner recipe that is great for the whole family and 21 day fix friendly. Get the recipe here.

#5 Easy Mushroom Spaghetti with Bean Tomato Sauce

Easy Mushroom Tomato Spaghetti with Bean Tomato Sauce that is plant based, high in protein and low calorie. Done in 20 minutes and also budget friendly (only $1.60 per serving). Get the recipe here.

#6 Mushroom Gravy with Potatoes and Peas

You will need:

  • 8 Potatoes, thinly sliced
  • 4 servings of frozen peas
  • 2 boxes (16 oz) of mushrooms, diced
  • 2-3 T oil (olive or coconut)
  • 2-3 T flour
  • 1t Vegetable stock powder
  • 2 cups water
  • salt, pepper, wine (optional)


Add the oil to a pan and let diced mushrooms cook. Then coat mushrooms with flour and add 2 cups of water slowly to the pot while stirring. You will see the sauce thickening. Add all the seasoning.

In the meantime steam or cook the peas. You can either boil or water-fry the potatoes as described in the curried chickpea recipe. Split everything into 4 portions and serve.