Here's a budget-friendly, no-cook healthy diet chart for one day — using low-cost, easily available supermarket items that require zero cooking, no fancy packaging, and are available worldwide.
🥗 Budget-Friendly No-Cook Diet Plan (1-Day)
| Meal | What to Eat | Why It's Healthy |
|---|---|---|
| Morning (7–8 AM) | Oats soaked overnight in water/milk + banana | Cheap, filling, high in fiber and energy. Add a pinch of salt or cinnamon if needed. |
| Mid-Morning (10–11 AM) | Peanuts or roasted chickpeas (30g) | Inexpensive source of protein and good fats. |
| Lunch (1–2 PM) | Whole wheat bread + Peanut butter + Raw cucumber or carrot slices | Easy, balanced meal: carbs, protein, fiber, and healthy fat. |
| Afternoon Snack (4 PM) | Boiled egg (store-bought) or plain yogurt cup | Affordable protein. Choose whichever is cheaper in your region. |
| Dinner (7–8 PM) | Canned beans + Tomato + Onion + Lemon juice (simple bean salad) | Budget meal full of fiber, protein, and nutrients. No cooking — just mixing. |
| Hydration | Water + optional lemon slice | Skip bottled drinks. Just hydrate well. |
| Optional Treat | 1–2 dates or a piece of dark chocolate | Natural sweetener — skip if you’re tight on budget. |
🧺 Grocery Tips for Budget & Availability
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Use store-brand oats, yogurt, and bread — cheaper and just as good.
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Bananas, carrots, and cucumbers are among the most affordable produce globally.
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Canned or dried legumes (chickpeas, kidney beans) are protein powerhouses on a budget.