BU D GET FAT LO S S ME AL PL AN BUI LT WITH S C I E N C E

Welcome to the budget

fat loss meal plan!
The whole meal plan costs just $5/day and Now that we know where to get the most bang
consists of 4 delicious, high protein, easy to for your buck, it’s time to now look closer at what
make meals. to buy for the most bang for your buck. These are
some of the cheapest options I’ve found and are
The total calories and macros for this plan are what we’ll use to create the meal plan.
around 2,000 and 150 grams of protein. For
most people, this is the right amount of calories PROTEIN CARBS FATS VEGETABLES
and protein to lose fat. But we suggest using Lentils Banana Peanuts Spinach
our calculator to determine if you need to make
Ground Beef Pinto Beans Peanut Butter Bell Peppers
adjustments to your recipes (this is discussed later (85/15)
on in the FAQ section). Oats Olive Oil Celery
Greek Yogurt
Rice Onions
Now before we dive into the recipes themselves, Eggs
Russet Potatoes Cabbage
it’s crucial that you buy the cheapest ingredients Canned Tuna
Flour Carrots
possible. And this starts by choosing the right 2% Milk
grocery store.
Protein Power
(Bulk)
Take a look at the 5 most popular grocery stores,
ranked from most to least expensive. Chicken Breast
(Bulk)

$88.02
And lastly, for a full video breakdown of how to
$66.06 make each of these meals, be sure to check out
$50.79 the full YouTube video!
$43.11
$38.88

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4 Daily Cost Breakdown

5 Grocery List

6 Recipes

7 Breakfast Oats

Table of 8 Freezer Lunch Burrito

Contents 9 Shortcut Your Transformation

10 Egg Fried Rice

11 Dessert Smoothie

12 Meal Plan Add-Ins

13 FAQs

15 Disclaimer

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TOTAL
BREAKFAST OATS
($1.49)
$0.10 for oats

DAILY
$0.50 for 1/2 scoop protein
$0.64 for greek yogurt
$0.09 for peanut butter

COST
$0.16 for banana
Free 125mL water (½ cup)

BEAK-
FREEZER LUNCH BURRITO
($1.55)
$0.54 for chicken

DOWN
$0.11 for pinto beans
$0.17 for tortilla
$0.20 for onion
$0.30 for 1/2 green pepper
$0.23 for cheddar cheese
TOTAL: $5.60
Daily Total Nutrition:
1,999 calories SNACK
151g protein (premium option)
231g carbs $0.77 for 1 apple
55g fat

EGG FRIED RICE

($1.31)
$0.52 for 3 eggs
$0.30 for white rice
$0.41 for peas
$0.08 for carrots

DESSERT SMOOTHIE
($1.25)
$1 for 1 scoop protein
$0.16 for 1 banana
$0.09 for peanut butter
5-10 ice cubes (free)
3/4 cup water (free)

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All of these ingredients are listed out

GROCERY LIST
in a single quantity. If you would like to
prepare these recipes for multiple meals,
simply multiply the ingredients by the
number of meals you’d like to prepare
them for (e.g. x4 to each ingredient if you
want to prep 4 days worth of food)!

Produce: Canned & Boxed:

2 bananas 1/3 cup (60g) pinto beans

1/2 onion

1/2 bell pepper Seeds, Nuts & Spices:

2 carrots 2 tbsp (30g) peanut butter

Dairy & Meat: Condiments,

110g (4 oz) boneless, skinless Seasonings & Spices:
chicken breast
Salt
3 whole eggs
Pepper
3/4 cup (150g) plain, 0% Greek
Garlic Powder
yogurt
Soy sauce
1 oz (28g) cheddar cheese
Cooking spray

Sugar free maple syrup

Frozen: (premium option)
½ cup green peas Honey (premium option)

Salsa (premium option)

Bread & Grains: Hot sauce (premium option)
2/3 cup (60g) oats Sriracha (premium option)
1 large white flour tortilla Chili garlic sauce (premium option)
1 1/2 cups (160g) cooked white
rice OR 1 packet instant rice
Other:
1 ½ scoops (45g) protein powder

5
RECIPES

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BREAKFAST
OATS
INGREDIENTS DIRECTIONS

2/3 cup (60g) oats

Pinch of salt Add the oats, plain fat free Greek yogurt,
1/2 scoop (15g) protein powder and protein powder into a mason jar, bowl,
3/4 cup (150g) plain fat free greek or Tupperware container.
yogurt
1/2 cup (125 mL) water
1 banana
1 tbsp (15g) peanut butter Next, add in about ½ cup of water and mix
the ingredients together until everything
is well combined.
Calories & Protein: Place in the fridge for at least 8 hours or
582 calories | 40g protein overnight.

Total Meal Cost: $1.49

Right before you’re ready to eat, top it
with sliced banana, peanut butter, and a
pinch of salt. Enjoy!
FOOD SWAPS
Protein Powder: switch up the flavor
(e.g. vanilla, chocolate, strawberry, etc.)

Banana: swap for 1 whole apple, 1

whole peach, OR 175 grams (1.25 cup) Premium Option:
of mixed berries For a little extra sweetness, you can top it with
Peanut butter: swap for 15 grams of
sugar free maple syrup or a bit of honey!
dark chocolate chips OR chopped nuts
(walnuts, cashews, almonds, etc.)

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 FREEZER
BU D GET FAT LO S S ME AL PL AN BUI LT WITH S C I E N C E

LUNCH
BURRITO
INGREDIENTS DIRECTIONS
Heat a skillet over medium to medium high heat and spray with
1 large white flour tortilla non-stick spray. Dice the chicken breast and add to the skillet.
4oz (110g) chicken breast Season with salt and pepper to taste, as well as any other
additional seasonings of choice.
1/2 onion
1/2 bell pepper Once the chicken is cooked, add the canned pinto beans. Mix
ingredients together until cooked and warmed all the way
1/3 cup (60g) canned pinto beans through. Drain any liquid from the chicken and pinto beans and
1oz (28g) cheddar cheese let sit for 5-10 minutes or until cooled.

Salt, pepper, garlic powder,

While the chicken and pinto beans are cooling, place the skillet
soy sauce for seasoning
back onto the stove and spray with non-stick cooking spray.

Calories & Protein: Dice the onion and peppers, and once the skillet is hot, add
497 calories | 41g protein the onions first and allow to soften, about 1-2 minutes. Then
add the diced peppers and season with salt and pepper to
taste. Once the peppers have softened in texture, remove from
heat and allow to cool.
Total Meal Cost: $1.55

Place the tortilla on a plate and toss into the microwave for
5-10 seconds to soften up.
FOOD SWAPS
Next, place the tortilla flat on a plate. Add the vegetables and
Chicken breast: use half the cheddar chicken & bean mixture to the middle lower third of the tortilla.
cheese and swap the chicken for 142 Next, top with cheddar cheese.
grams (5 oz) raw extra lean ground beef
OR steak
To wrap the tortilla, fold the two sides in on each other. Then
take the lower half of the tortilla and fold it in on itself and
Cheddar cheese: swap for any other finish with rolling the burrito up.
cheese OR 15g (1tbsp) of tahini

Place the finished burrito in either aluminum foil or saran wrap

Pinto beans: swap for any other bean and toss into the freezer until you’re ready to eat it.
(black beans, chickpeas, kidney beans)
Once you’re ready to eat, heat it up in the microwave for
Spices: experiment with fajita roughly 5 minutes. Flip it over at least once, and continue
seasoning, taco seasoning, etc. cooking until desired temperature is reached. Enjoy!

Premium Option:
For extra toppings, you can add salsa or hot sauce!

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SHORTCUT YOUR
TRANSFORMATION
Want faster results?
Each of our step-by-step programs come equipped with a powerful software that will determine
7

exactly what your specific body should be eating to see the best results. We then pair this with a
workout plan (plus tons more fat loss meal recipes) to help speed up your transformation.

Let us takeIt’scare of the guesswork for you.

the “secret” behind the incredible results our members get:

While this meal plan is a great start, for the best results you’ll want a full
nutrition plan that’s personalized to your body, your lifestyle, and your goals.
Each of our step-by-step programs come equipped with a
powerful software that will determine exactly what your specific 7
body should be eating to see the best results. 7 We then pair this
Each of our step-by-step programs come equipped with a powerful software that will determine
programs with
come
exactly a workout
equipped
what your with plan
body (plus
a powerful
specific tons
software
should bethat more
will
eating fattheloss
determine
to see best meal
[Link]) tothis
We then pair helpwith a
speed
body should
workoutbeplanup
eating toyour
(plussee thetransformation.
best
tons more results. We then pair this with a
fat loss meal recipes) to help speed up your transformation.
ore fat loss meal recipes) to help speed up your transformation.
It’s the “secret” behind the incredible results our members get:
incredibleIt’s theour“secret”
results behind
members get: the incredible results
our members get:

MONTH 1 MONTH 3 MONTH 6

To start today, click the button below to discover the best program for you and your body:

CLICK HERE TO FIND THE BEST PROGRAM FOR YOU

Click here to discover

the best program for you
and your body!
JOIN TODAY
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BU D GET FAT LO S S ME AL PL AN BUI LT WITH S C I E N C E

EGG
FRIED
RICE
INGREDIENTS DIRECTIONS

3 whole eggs Heat a skillet over medium heat with non-stick

1.5 cups (~200g) cooked white rice cooking spray. Add the eggs and scramble
(can use 1 pack of instant rice) together, seasoning with salt and pepper and
any other desired seasonings.
1/2 cup green peas (frozen)
2 carrots (diced) Once the eggs are fully cooked, set aside on a
Salt, pepper, garlic powder, soy plate and place the skillet back on the heat.
sauce for seasoning

Dice the carrots and place them in the skillet,

Calories & Protein: along with the frozen peas. Season with garlic
587 calories | 35g protein powder, salt and pepper.

Once the vegetables are cooked and softened,

Total Meal Cost: $1.31 add the cooked rice. Add soy sauce to your
liking and stir together.

FOOD SWAPS Add in the scrambled eggs and allow to heat

3 whole eggs: swap for 110 grams (4
through once more. Place on a plate and enjoy!
oz) of raw extra lean ground turkey, raw
extra lean ground beef, or 110 (4 oz)
grams canned salmon

Premium Option:
For extra spice, you can top it with sriracha or chili
garlic sauce. You can also add an extra side of steamed
broccoli or any vegetables to increase the volume of
your meal and increase your vegetable intake!

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DESSERT
SMOOTHIE
INGREDIENTS DIRECTIONS

1 scoop (30g) protein powder In a blender, add the frozen banana, scoop
of protein powder, peanut butter, water, and
1 banana (frozen)
about 5-10 ice cubes, depending on how
1 tbsp (15g) peanut butter thick you like your smoothies.
5-10 ice cubes (use 5 since you like it
more liquidy)
3/4 cup (175mL) water

Calories & Protein:

333 calories | 35g protein

Total Meal Cost: $1.25

FOOD SWAPS Blend together and enjoy!

Protein Powder: switch up the flavor
(e.g. vanilla, chocolate, strawberry, etc.)
OR swap for 200 grams (~1 cup) of plain
0% Greek Yogurt

1 Banana: swap for 1 whole apple, 1

whole peach, OR 175 grams (1 ¼ cup) Premium Option:
of mixed berries To make it extra creamy, you can purchase
Peanut butter: swap for 15 grams of
a Ninja Creami!
dark chocolate chips OR chopped nuts If you swap out the protein powder for Greek
(walnuts, cashews, almonds, etc.) yogurt, add sugar free maple syrup or a pinch of
stevia to add a bit of extra sweetness to the recipe.

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MEAL PLAN ADD-INS

One of the aspects of dieting and losing fat is that you may Another way you can go about your diet is by including high-
experience a small degree of hunger. This is completely satiety enhancing foods from what we know from this 1995
normal because you’re feeding your body less calories than study by Holt et al
what it wants to maintain its weight. However, you shouldn’t
feel ravenously hungry, as this may be a sign that your Satiety Index Score (%)—PMID:7498104
calorie deficit is too large and won’t support the long-term
Snacks & Mars Bar
sustainability of your diet.
Confectionery
Peanuts
There are some additions that you can make to your diet Yogurt
to both increase the flavor profile (without adding a huge
Potato Chips
amount of calories), as well as add more volume to your
food and add higher-satiety food items. Ice Cream
Jellybeans
Here is a list of sauces, condiments, and seasonings that
Popcorn
you can add to your meals to boost the flavor profile, but
not break the dietary budget, as well as a list of high-
volume foods that you can add to your meals. Breakfast Museli
Cereals Sustain
Sauces: Sweeteners:
Special K
– Lemon or lime juice – Vanilla extract
– Salsa – Stevia Cornflakes
– Hot sauce – Monk fruit Honeysmacks
– Ketchup – 0-calorie sugar free All-Bran
(ideally sugar free) sweeteners
– Mustard Oatmeal
– Sriracha Vegetables:
– Soy sauce – Steamed vegetables Carbohydrate- French Fries
– A1/HP Sauce (broccoli, cauliflower, Rich Foods White Pasta
– Worcestershire sauce asparagus, etc.)
Brown Rice
– Liquid soy aminos – Raw carrots, tomatoes, bell
peppers, cucumbers, etc. White Rice
Seasonings: – Side salad with low calorie Grain Bread
– Cinnamon dressing
Brown Pasta
– Nutmeg
– Herbs (basil, rosemary, Potatoes
thyme, etc.)
– Dry seasonings (pepper,
Fruits Bananas
paprika, dried basil, etc.)
Grapes
Apples
This list is by no means exhaustive, and if you find a spice
or seasoning that is low or zero calorie, feel free to still Oranges
incorporate it! You can also include options that do have
more calories with them, but be sure to account for it with As you can see, some of the more filling food items are
whichever tracking method you are following. popcorn, oatmeal/porridge, boiled potatoes, and oranges.
We’re not saying that you need to have these food items all
Now as mentioned, a small degree of hunger is possible the time, but if you enjoy them, it could be a great addition to
during a dieting phase. Typically, the more volume you incorporate into your regular day to day eating!
can add to your meals, the more you’re able to eat and the
more this will help with satiety. One of the easiest ways to In addition to these food items, any food with a higher fiber
add more bulk to your meals is by adding vegetables or content will be more satiating. This includes whole grain
even incorporating fruit with a higher water content (like products (whole grain pasta & bread, quinoa, brown rice, etc.),
watermelon, berries, etc.). vegetables, fruit, and the like.

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FAQS FREQUENTLY ASKED QUESTIONS

1. Can I prepare any of these meals ahead of 3. How do I know if the calories and protein for
time and for multiple days? this meal plan are right for me?
Yes! All of these meals can be meal prepped ahead of time. First off, if you don’t know your calories and macros specific
Since you can freeze the burritos, you can make more of to your body, activity type, and goals, then you have two
those and store them in the freezer for a full week (or several options.
weeks!). However, for the other meals, it’d be best to limit
those to 3-4 days just to keep them fresh and for food safety 1. You can head over to [Link]/calculator
purposes. The smoothie, though, is the only meal that will and fill out the information and receive your individualized
taste the absolute best prepared fresh, so we recommend calories and macros.
you save that one for preparation right before you’re ready to 2. If you’re already a Built With Science member, then you
eat it! will receive your individualized calories and macros from
your Pocket Coach, so follow those recommendations.
2. How do I get started with meal prepping if I
Luckily, it’s easy to make adjustments to this plan. If you need
haven’t done it before?
more calories, simply increase the serving of some carbs like
the rice or some fats like the peanut butter and vice versa if
No worries if you haven’t meal prepped before, as the
you need less. If you need more protein, then you can do the
process is relatively simple! It may take you a bit longer the
same by increasing or reducing the protein servings to suit
first time you do it, but like with any skill, the more practice
your needs.
you get with it, the more efficient it’ll become.

The first thing we recommend is that you only select 1 meal

to prepare ahead of time. You’ll have time to get to the other 4. What if I get bored of eating the same thing
meals, but to make the process less overwhelming to start, everyday?
it’ll be best if you just stick to one.
Don’t be afraid to switch things up! One of the things our
For this one meal, try to make it the one that’s going to have dietitians notice with their clients is that their clients become
the biggest impact on your day. For example, if you typically anxious to switch things up from what they’re currently doing
order out for dinner because you don’t want to prepare a because they see that it’s been working for them. As long as
meal at the end of a long work day, then start with preparing you’re still in a calorie deficit (by following those calorie and
dinner ahead of time so that you can consistently eat a home- protein recommendations), then you will continue to lose fat.
cooked meal! Swapping out food items to give yourself some more variety
and make your diet less monotonous will actually be more
Once you’ve selected your meal, decide how many day(s) you helpful to keeping you on track rather than being harmful.
want to prepare it for. Typically we recommend sticking to 3-4 That’s why each recipe also comes with some “food swap”
days total to keep the food as fresh as possible. Next, you’ll recommendations, so that you can switch things up every
multiple all the ingredients in that recipe by the number of once in a while!
days you want to meal prep for. Now you have your grocery
list ready to go! Also, don’t be afraid to deviate from this plan once you’ve
figured out how this works. Being flexible and inclusive with
Once you have all the ingredients, simply follow the same your diet will have positive effects on sustainability of your
exact instructions as if you were preparing a single serving. diet and results.
After you’ve prepared the meal, if it’s a mixed dish, then you
can simply divide the final prepared dish into those individual
portions. You can measure out the weight of each portion
if you’d like, but it’ll be just as effective if you eyeball the
portions out.

Once you nail this process down and as you feel more
comfortable, feel free to increase the amount of dishes that
you’re preparing!

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FREQUENTLY ASKED QUESTIONS

continued

5. How long should I follow this meal plan for? 7. When is the best time to work out while
following this plan?
However long you follow this meal plan is completely up to
you and whether or not you get bored easily from the same The best time to work out is going to be the time that you
meals or if you can eat similar meals every day. If you do get can consistently work out, whether that is in the morning,
bored and want to switch it up, we recommend trying out afternoon, or evening for you! We’ll just want to work on
some of the food swaps in each of the recipes that we’ve timing with your nutrition to ensure you’re well fueled for your
listed out for you! You can also try adding some different session.
condiments and seasonings to your meals like we referenced
underneath the “Meal Plan Add-Ins” section. Typically, we want to consume a meal 1-2 hours before your
training session, and this meal should predominantly be
With regards, though, to how long you should follow the carbohydrates, but can have some protein and little to no fat.
calories and macros for and when you might need to switch Fat and protein take longer to digest, so it depends on you in
things up, you have a couple of options: terms of how far ahead of your workout you can have these
macros.
1. If you’re already a Built With Science member, the Pocket
Coach will do all the work for you! After you’ve reached If you are someone that works out fasted, then that is
the 3 weeks of calorie and weight data entry, it will completely okay as long as you still feel like you have enough
automatically start updating your calories week-by-week energy for your training session. You’ll just want to ensure
depending on the progress you’re making. that you have something with protein within an hour after
2. If you are using the calculator and following your own finishing your session, as the timing of protein is a bit more
calories and macros, then you can remain consistent important when you’re fasted. The timing becomes less
with those until you are no longer making progress. You’ll important if you’ve eaten something before, so having a post-
know you aren’t making progress if you haven’t reached a workout meal within a couple of hours after your session is
new low weigh-in with your weight, if your circumference perfectly fine.
measurements and/or progress pictures aren’t changing,
or your clothes aren’t fitting any different. If this does If you want more meal and snack ideas, be sure to check out
happen to you, we recommend either increasing your step this Instagram post that our Built With Science dietitians put
count by 1-2K steps or light intensity activity by 10 minutes together!
OR you can decrease your calories by 100 calories to start
with.
8. What times should I eat each meal at?
However, if you’re continuing to make progress, don’t feel like
This will all depend on you and your schedule, but ideally,
you need to switch up anything with your calories, and don’t
you’ll space your meals out 3-5 hours apart, depending on
switch up your meals if you’re still enjoying everything!
the meal size. This helps to ensure that your hunger levels
stay consistent throughout the day and that you also have
6. What if I want to build muscle? Will this meal a constant energy source throughout the day (since food is
plan still work for me? fuel!).

If you want to build muscle, then we recommend checking For example, an average day could look something like this:
out this past YouTube video that covers how to build muscle – Wake up at 7:00am
while on a budget! The video covers similar concepts as the – Breakfast at 7:30am
fat loss version, but it comes with a separate muscle building – Lunch between 11:30 and 12:00pm
meal plan. Enjoy! – *Premium option* Snack at 3:30pm
– Dinner between 5:30 and 6:30pm
– Dessert anytime after dinner

You can customize this to however you like and for what
works best for your schedule. Finding a consistent meal
frequency that works for you is very helpful for ensuring
that you are consistently eating and not having huge gaps in
between meals!

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Disclaimer
The content provided in this PDF is for informational against it. If you experience faintness, dizziness, pain,
and educational purposes only. Jeremy Ethier is not shortness of breath or any other form of discomfort at
a medical doctor, psychologist, therapist, nutritionist, any time while exercising or while following any meal
or registered dietitian. The contents of this document plan/dietary regimen, you should stop immediately. If
should not be construed as medical, psychological, you are in Canada and think you are having a medical or
dietary, nutritional, or healthcare advice of any kind. The health emergency, call your health care provider, or 911,
contents of this document are not intended to diagnose, immediately.
treat, cure, or prevent any health conditions, nor are they
intended to replace a physician, dietitian, nutritionist, Please note the following:
or other qualified healthcare professional’s advice.
You should always consult your physician, dietitian, or • any and all exercise that you do as a result of what
other qualified healthcare professional on any atters you read in this PDF shall be performed solely at
regarding your health, engagement in physical activity, your own risk;
and/or diet before starting any fitness program or meal • any and all meal plans that you follow or adhere to
plan to determine if it is suitable for your needs. This as a result of what you read in this PDF shall be used
is especially important if you (or your family members) solely at your own risk; and
have a history of high blood pressure or heart disease, if
• any and all foods or beverages that you consume
you have ever experienced chest pain while exercising,
as a result of what you read in this PDF shall be
or if you have experienced chest pain in the past month
consumed solely at your own risk.
when not engaged in physical activity. You should also
consult your physician, dietitian, or other qualified No part of this report may be reproduced or transmitted
healthcare professional before starting any fitness in any form whatsoever, electronic or
program, meal plan, or dietary regimen if you smoke, mechanical, including photocopying, recording, or by
have high cholesterol, are obese, or have a bone or any informational storage or retrieval system without
joint problem that could be made worse by a change the express written, dated, and signed permission from
in physical activity or diet. Do not start or continue any the author (Jeremy Ethier). All copyrights are reserved.
fitness program, meal plan, or dietary regimen if your Built With Science™ may not be copied or used for any
physician, dietitian, or health care provider advises purpose without express written consent.

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We hope this PDF is useful for you!

We put in a lot of effort into providing this meal plan

for you free of charge. All we ask in return is that you
show your support for our work and connecting with
us on our social media platforms where we share
more informative content on a regular basis.

ENJOY!
@JEREMYETHIER

JEREMY ETHIER FIT

JEREMY ETHIER

@JEREMYETHIER

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