We often consider a healthy diet to be synonymous with expensive, an idea also supported by studies that have seen how a lower income corresponds to a diet poor in nutrients and fresh products. Fish and meat can affect our budget, as can fruit and vegetables. Is it possible to have a healthy but economical weekly diet?

In this article we see an example of a cheap weekly diet to lose weight and eat in a healthy and complete way. And without giving up any category of food.

Indeed, why are obesity, type 2 diabetes and metabolic syndrome conditions that paradoxically affect people with low incomes today? Because often sweet drinks, biscuits and bread do not exceed 50 cents per piece or one euro. In countries such as South America or Korea, the health emergency goes hand in hand with that of healthy food. In Korea, many poor families base their diet on pre-cooked packaged noodles; in some countries like Mexico and Brazil, on rice, white bread, sweet drinks.

So if you think that losing weight or eating healthily is wasteful, now we are going to look at an inexpensive weekly diet for weight loss that can cause you to lose between a pound and a pound a week in health.
Fresh, low-priced options will also be given for meat and fish.

It is then up to you, based on the season and the places where you will go shopping, to choose between the options.

• The Cheap Weekly Diet provides 1350 calories for a woman and 1700 calories for a man on average.
  You can change lunch for dinner, but you cannot skip days.
• For quantities: they are supplied as men and women.
• Finally, for a couple of two men: they will divide the portions of meat and fish in half and add an extra 4 pack of pasta and one pack of eggs to the list. On the other hand, if the couple is of two women: the portions per woman are worth.

ECONOMIC WEEKLY DIET FOR SLIMMING

Weekly shopping list for 2 people

• For weekly savings shopping, the recommended stores are Eurospin, Lidl, MD, In’s, Todis, Esselunga.
  Surely you will have at least one of these stores in your area. Alternatively, choose branded products. (Add if you don’t have at home: salt, olive oil, baking soda, wine vinegar).

• Please note !

  In a supermarket that is not a discount supermarket and not one of those listed, but a normal one, this weekly shopping for two people cost me 52 euros by choosing coffee and products NOT all branded and NOT on offer, without taking the cheaper alternative.

  If you take only branded products, on offer or among the cheaper alternatives, you will spend around 40-45 euros. In both cases we are talking about spending less than one euro per meal, also considering the two snacks.
  For the following week, if you follow this example for two weeks, the expense is reduced a little: the sugar and the cube are eliminated.

  Shopping list

• Tomato puree 2 packs of 700-750 grams
• Meat or vegetable nut a pack
• Carrots a pack of kg
• Beets (red turnips) vacuum packed a pack
• Celery a kilo (alternatively zucchini or fennel depending on the price)
• Spinach in bag or chard a pack of kg
• Wholemeal flour two packs of one kg (alternatively for those who do not tolerate the germ of cereals: 00 or 0)
• Low-fat white yogurt 500 grams 1 pack (or two double packs of 125 grams)
• Bitter cocoa a pack of 75 grams
• Apples 1,5 kg (bag, preferably)
• Pears or bananas or peaches one kg (depending on the price and the season you will choose which ones)
• Oranges 2 kg
• 7 small lemons (better to take loose ones)
• Garlic or onions – one piece or 100 grams.
• A loose strain of salad
• Potatoes net a 2 kg bag
• Semi-skimmed or skimmed milk 4 liters, fresh or long-life
• 1 pack of medium-sized pasta such as thimbles
• Coffee or tea of ​​your choice
• Sugar 1 kg
• Canned or canned beans, no added ingredients: 2 cans. You can vary depending on the offers with chickpeas.
• Canned or canned lentils, 2 jars
• Mackerel in olive oil 2 boxes of 80 grams (or natural if it is on offer: natural salmon is also fine, for example Ondina brand: in this case a pack of 150 grams)
• Cottage cheese 3 packs (cottage cheese from brands such as Alpina, Milk, Naturelle etc. do not exceed 90 cents per piece. Alternatively, light spreadable cheese such as Exquisa, Milk)
• Ricotta one pack of 250 grams
• Eggs a pack of 6
• Brewer’s yeast 1 fresh stick

• From the fish market.

  Fresh fish of your choice between 400 grams of fresh anchovies or 500 grams of dogfish or a small sea bream / sea bass weighing half a kilo (indicative price: 3 euros maximum). As an alternative to the supermarket two packs of 160 grams of tuna only natural (supermarket brand).