Diet Plan on a Budget

Eating healthy can be expensive, especially if you follow popular fad diets; most of the time, simply following the United States Department of Agriculture (USDA) nutritional pyramid will not only help you lose weight, but save you money as well. But there are ways to diet in a healthy manner while on a tight budget by taking advantage of seasonal produce, buying and cooking in bulk, discovering lean sources of cheap protein and knowing when and where to buy those indulgent once-in-a-while snacks.

Fresh Produce

• Fruits and vegetables are important to any diet, and they're easy to get, whether you grow your own produce, shop at the grocery store, frequent a farmer's market or rely on a neighbor with a green thumb. Stick to fresh veggies in season, especially from local growers; they're cheaper and they taste better. Some items can be bought in large quantities and canned or frozen; blueberries and pitted cherries freeze well. For other items like spinach, use it up by cooking a large, waist-friendly casserole, then bag and freeze individual portions for later use. Once fresh veggies go out of season, buy them from the freezer section of the store, because frozen veggies usually retain more nutrients than canned, and out-of-season produce is more expensive. Stock up when the store runs an irresistible sale, because those frozen bags of broccoli can keep you healthy through the winter.

Protein and Fiber

• While high-fiber carbs like brown rice and seven-grain bread may be slightly more expensive in the store, you can stretch your dollar by buying these products while they're on sale, and storing them in the freezer. Oatmeal, however, is an excellent value at any time; add some almonds and frozen blueberries, and you have a quick breakfast with protein, flavor and fiber to make you feel full. While chicken breast and turkey are great protein choices, supplement them with other, cheaper sources in meals throughout the week: eggs, beans and lentils are a bargain, and can be fixed in a variety of healthy ways, from spinach and mushroom frittata to vegetarian chili. Don't forget the cheap diet staple of beans and rice, fixed up with your favorite peppers and spices. Avoid protein sources like canned ham and regular hot dogs; they may be cheap, but the fat and sodium content can derail your diet.

Treats

• Soda, chips and desserts should be special treats, not everyday items in your diet. Also, these items eat up valuable dollars in your budget without giving back any nutrition. But if you want to treat yourself and stay on track, visit discount overstock stores like Big Lots or Dollar Tree. Often, these stores will have sugar-free and low-fat convenience foods at an amazing price; you won't feel guilty around the waist or in the pocketbook after a splurge.