Budget-Friendly 1950 Calorie Meal Plan For Weight Loss

Healthy eating and weight loss often involve expensive meal plans and unique ingredients. Many believe a healthy lifestyle must mean eating only organic, fresh, and costly foods to get the best results, not to mention the supplements and superfoods essential for weight loss.

The truth is that you don’t need to break the bank to lose weight and eat healthily. 

With some planning and wise choices, you can create a budget-friendly meal plan to help you achieve your weight loss goals without draining your wallet.

Here’s how to do it:

What Is A 1950 Calorie Meal Plan?

A 1950 calorie meal plan is a weight loss plan that provides approximately 1950 calories per day. The correct number of calories for you may vary depending on age, sex, height, and activity level. The United States Department of Agriculture (USDA) recommends an average 1950 daily caloric intake for adults (1).

This meal plan is suitable for both men and women, as it falls within the recommended daily calorie intake for most individuals looking to lose or maintain a healthy weight. However, if your calorie target differs, you can adjust serving sizes to provide more or fewer calories as needed.

Per the USDA’s guidelines, a balanced diet should consist of:

• 45-65% calories from carbohydrates
• 10-35% from protein
• 20-35% from fat(1)

This meal plan follows these recommendations, providing your body with all the necessary nutrients while limiting your calorie intake.

What Does A 1950 Calorie Meal Plan Look Like?

Here’s an example of a 1950 calorie meal plan for 5 days.

We designed this meal plan to be budget-friendly using standard, versatile ingredients like oats, eggs, chicken, and seasonal fruits and vegetables. These items are generally affordable and widely available.

However, costs can vary based on location, brand choices, and whether you buy in bulk. 

Make cost-effective recipes part of a 1950 calorie meal plan high protein by using protein sources like beans or lentils and opting for frozen produce.

Day 1

Breakfast

• ¾ cup oatmeal, cooked with water (150 calories)
• 1 medium banana (105 calories)
• 1 tbsp peanut butter (90 calories)

Snack 1

• 1 boiled egg (70 calories)
• 1 medium apple (95 calories)

Lunch

• Grilled chicken salad (150g skinless grilled chicken breast, 2 cups spinach, ½ cup cherry tomatoes, ½ cucumber, 1 tbsp olive oil + balsamic vinegar) (330 calories)
• 1 small whole wheat roll (70 calories)

Snack 2

• 10 almonds (70 calories)
• 100g plain Greek yogurt (60 calories)

Dinner

• Baked salmon (120g) with 1 tsp olive oil (230 calories)
• ¾ cup cooked quinoa (170 calories)
• 1 cup steamed broccoli (55 calories)

Total Calories: ~1950

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Day 2

Breakfast

• 2 scrambled eggs with 1 slice of whole grain toast (150 calories)
• ½ avocado (120 calories)

Snack 1

• 1 orange (62 calories)
• 1 string cheese or 1 slice light cheese (80 calories)

Lunch

• Turkey and avocado wrap (1 medium whole wheat tortilla, 3 slices turkey breast, 2 tbsp sliced avocado, lettuce, and Dijon mustard) (350 calories)
• 1 carrot, sliced (25 calories)

Snack 2

• 1 small handful of mixed nuts (150 calories)

Dinner

• Stir-fry with 100g tofu, 1 cup mixed vegetables (like bell peppers, carrots, and zucchini), 1 tsp sesame oil, and ½ cup cooked brown rice (350 calories)

Total Calories: ~1950

Day 3

Breakfast

• Smoothie (1 cup almond milk, 1 cup spinach, ½ avocado, ½ cup frozen mixed berries, and 1 scoop protein powder) (250 calories)

Snack 1

• 1 boiled egg (70 calories)
• 1 handful (1 cup) cherry tomatoes (30 calories)

Lunch

• Grilled chicken wrap (1 medium whole wheat tortilla, 150g chicken breast, 1 tbsp hummus, lettuce, and tomato) (350 calories)
• 1 small handful of baby carrots (25 calories)

Snack 2

• ½ cup cottage cheese with 1 tbsp honey (120 calories)

Dinner

• Grilled shrimp (120g) with 1 tsp olive oil (170 calories)
• 1 baked sweet potato (150g) (130 calories)
• 1 cup steamed green beans (35 calories)

Total Calories: ~1950

Day 4

Breakfast

• 2 slices of whole grain toast with 2 tsp almond butter (200 calories)
• ½ grapefruit (50 calories)

Snack 1

• 1 small handful pistachios (150 calories)

Lunch

• Lentil salad (½ cup cooked lentils, 1 cup arugula, ¼ diced cucumber, 1 tbsp olive oil + lemon juice) (300 calories)
• 1 small whole wheat roll (70 calories)

Snack 2

• 1 cup plain popcorn (air-popped) and 1 tbsp dark chocolate chips (80 calories)

Dinner

• Grilled chicken breast (120g) (200 calories)
• ¾ cup cooked farro (150 calories)
• 1 cup roasted asparagus (55 calories)

Total Calories: ~1950

Day 5

Breakfast

• Greek yogurt parfait (100g Greek yogurt, ½ cup granola, ½ cup mixed berries) (250 calories)

Snack 1

• 1 hard-boiled egg (70 calories)
• 1 peach (60 calories)

Lunch

• Tuna salad (100g tuna, 1 tbsp mayo, 1 cup arugula, 2 slices cucumber, on 1 slice whole grain bread) (340 calories)

Snack 2

• 1 handful walnuts (approximately 8 halves) (150 calories)

Dinner

• Grilled chicken breast (120g) (200 calories)
• 1 roasted zucchini with olive oil drizzle (80 calories)
• ¾ cup cooked brown rice (190 calories)

Total Calories: ~1950

Read more: Healthy High-Protein Meal Plan | Beginners Guide

How Do I Create A Budget-Friendly 1950 Calorie Meal Plan?

1. Choose Affordable Ingredients

The foundation of a budget-friendly meal plan is selecting cost-effective and versatile ingredients.

Purchase pantry staples like:

• Oats
• Rice
• Beans
• Lentils
• Pasta

These items are inexpensive, shelf-stable, and can form the base of numerous weekly recipes.

Focusing on seasonal produce can save money while providing fresh, nutrient-packed options.

For example, buy:

• Oranges and root vegetables like carrots and potatoes in winter
• Peppers, zucchini, and tomatoes in summer

Don’t overlook frozen vegetables, either. They’re just as nutritious as fresh, often more affordable, and reduce the risk of waste because they won’t spoil quickly.

Budget-friendly and nutritious plant-based protein options include:

• Beans
• Lentils
• Tofu

Look for sales on animal-based protein and economical alternatives to pricier cuts of meat like:

• Chicken thighs
• Canned tuna
• Sardines

Our Calorie Deficit Meals blog offers tasty meal ideas, portion control tips, and strategies to stay satisfied while cutting calories.

2. Plan And Prep Ahead

Planning your meals for the week in advance minimizes waste and helps you stick to your calorie goal without unplanned spending. Start by creating a 7-day menu that incorporates overlapping ingredients. 

For instance, buy a bulk bag of spinach and use it in:

• Breakfast omelets
• Lunchtime wraps
• Dinner salads

Cook large batches in one session:

• At the beginning of the week, prepare large pots of versatile dishes like soups, stews, or roasted vegetables and portion them into individual servings. 
• Cook grains like rice or quinoa, then store them in the fridge for use in stir-fries, bowls, or stuffed peppers over the next few days.

Remember leftovers! 

With some creativity, yesterday’s roasted chicken can fill today’s burrito, and extra lentils can go in patties or salads with minimal effort.

For additional convenience, freeze portions of meals like chili or casseroles for use on busy days when cooking isn’t an option.

3. Stick To Simple, Nutritious Recipes

Your meal plan should focus on easy-to-make recipes using inexpensive, everyday ingredients. 

Oatmeal is a classic budget option for breakfast:

• Cook ¾ cup of oats with water or milk
• Add a sliced banana and a dollop of peanut butter for a wholesome start to the day.
• Alternatively, whip up an egg and sweet potato hash by sautéing diced sweet potatoes and scrambling two eggs.

Lunch doesn’t need to be complicated, either:

• A bean and veggie salad—made by mixing canned black beans with diced cucumber, tomatoes, and lime juice—packs nutrition and flavor.
• Soups are another affordable choice. Lentil soup, for instance, can contain lentils, onions, carrots, and vegetable broth, yielding several days’ worth of hearty meals.

For snacks, you can’t go wrong with simple options: 

• An apple with peanut butter
• A hard-boiled egg paired with carrot sticks

Dinner can feature budget-friendly staples like the following: 

• Stuffed bell peppers filled with quinoa, beans, and tomatoes
• A tofu stir-fry tossed with sautéed vegetables and a side of rice

These meals are adaptable, affordable, and easy to prepare.

4. Balance Macronutrients

Even on a budget, ensuring your meals are well-balanced is essential. 

• Start with protein, which can come from affordable sources like eggs, beans, or canned fish. 
• Incorporate whole grains such as brown rice or oats for energy and fiber.
• Finally, remember healthy fats. Olive oil, a handful of nuts, or even avocado slices are nutrient-dense ways to round out a meal.

The key is portion control, especially with calorie-dense foods like oils, nuts, and peanut butter. Use a food scale or measuring cups to ensure accuracy as you prepare your meals to maintain the targeted intake of 1950 calories per day.

5. Shop Smart To Save Money

Adopt savvy shopping habits to maintain your budget. Always start with a detailed shopping list based on your planned menu. The specifications of your grocery list will help you avoid unnecessary impulse purchases.

Compare prices between items. Buying bulk is often cheaper for non-perishables like rice, oats, and beans. Choose the store-brand options instead of name brands to save even more without compromising quality.

Frozen or canned items can also stretch your dollar further. 

When frozen, vegetables like peas, spinach, and green beans retain most nutrients and cost less than fresh produce.

Similarly, canned beans, diced tomatoes, and tuna are affordable, shelf-stable ingredients that can form the backbone of an economical meal plan. 

If you prefer or are trying to limit sodium intake due to high blood pressure or other health reasons, look for low-sodium canned food versions. 

6. Track Calories For Accuracy

Finally, track your portion sizes closely to ensure your meal plan delivers the intended 1950 calories per day. A kitchen scale or smartphone app can help you measure ingredients precisely. Knowing your calories helps when consuming high-calorie foods such as nuts, oils, or starchy vegetables, where small changes in portions can significantly alter the calorie count.

How Can I Adjust A 1950 Calorie Meal Plan For Weight Loss?

Adjusting the meal plan for weight loss means reducing your daily calorie intake by 250–500 calories. Start by cutting portion sizes of calorie-dense ingredients like oils, nuts, or grains.

Replace higher-calorie items with lower-calorie alternatives, such as swapping rice for cauliflower rice or using more leafy greens.

Focus on lean proteins, fiber-rich vegetables, and low-calorie snacks like cucumbers or celery.

Ensure meals remain balanced by including adequate protein, healthy fats, and complex carbs. Monitor progress and adjust as needed.

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Get your personal plan according to your age and BMI

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How Do I Meal Prep For A 1950 Calorie Diet?

To meal prep for a 1950 calorie diet, plan all meals for the week and create a shopping list based on those recipes.

Cook large batches of staples like proteins, grains, and vegetables and portion them into individual containers labeled for each day.

Focus on meals that share overlapping ingredients to save time and avoid waste, like using a roast chicken for salads, soups, and wraps.

Store meals in the fridge for 3-4 days or in the freezer for longer, and prepare snacks like boiled eggs or chopped fruits in advance to stay on track with your calorie goal.

Read more: Build a Healthy High-Protein Meal Plan That Actually Works

Can You Lose Weight Eating 1950 Calories A Day?

You can lose weight while consuming 1950 calories a day if it results in a calorie deficit for your body. A calorie deficit occurs when you consume fewer calories than your body burns for energy, causing it to turn to stored fat for fuel (2).

The average person requires around 2000-2500 daily calories to maintain weight. 

By creating a deficit of 500-1000 calories per day, you can lose 1-2 pounds of fat per week, which is considered a healthy and sustainable rate of weight loss (3).

Everyone’s body is different, and factors such as metabolism and physical activity level may affect the calories needed to lose weight.

For example, if you are highly active and have a faster metabolism, you may require more than 1950 daily calories to sustain your energy levels and still create a calorie deficit. 

Eating too few calories can impact energy levels and overall health, so listening to your body and adjusting is essential.

To accurately assess your caloric needs, consult a healthcare professional or use an online calculator to determine your daily calorie requirements.

Alternatively, you can quickly calculate your TDEE (Total Daily Energy Expenditure) by multiplying your weight in pounds by 15-16. This number represents the approximate calories you must consume daily to maintain weight.

To achieve your desired weight loss, subtract 500-1000 daily calories from this number. Starting closer to 500 is usually a good idea for most people, especially if their TDEE is less than 2000 calories. You don’t want your calorie intake to fall too low, which can negatively affect metabolic health.

How Long Will It Take Me To Lose Weight If I Eat 1950 Calories A Day?

Creating a daily calorie deficit of 500-1000 calories can result in losing 1-2 pounds weekly. Consuming 1950 daily calories (if it makes a deficit for your body) can lead to losing approximately 4-8 pounds per month.

Focus on long-term lifestyle changes rather than quick fixes to sustain a calorie deficit and stay healthy. 

Some may try a 1950 calorie meal plan low carb, but this diet can be extreme and restrictive since you will be compensating carb calories with high amounts of protein and fats. 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Approach a healthy lifestyle by incorporating the following into your daily routine:

• Balanced meals
• Mindful eating habits
• Regular physical activity (2)

Remember that weight loss is a journey and may take longer or shorter for each individual, depending on their starting weight, body composition, and metabolism. 

Be patient and consistent with your efforts to see results over time.

Can A 1950 Calorie Meal Plan Work For Muscle Gain?

A 1950 calorie meal plan may not be suitable for muscle gain as it may not provide enough calories and nutrients to support muscle growth and repair. 

To build muscle, you must consume a surplus of calories and sufficient protein intake.

Most individuals looking to gain muscle require a higher daily calorie intake, ranging from 2500-3000 calories or more, depending on their body weight and activity level.

The calorie surplus gives the body enough energy and resources to build new muscle tissue.

If you are just starting your fitness journey or have a more petite build and lower calorie needs, a 1950 meal plan may still provide enough calories for muscle gain.

We compiled an easy-to-start Workout Challenge for Beginners that focuses on simple exercises, gradual progression, and building sustainable fitness habits.

Frequently Asked Questions

• What is the calorie goal for each meal?

The calorie goal for each meal in a 1950 calorie meal plan can look like this: 

Breakfast is around 300-400 calories, lunch and dinner at 400-600 calories each, and snacks at 150-200 calories each. 

These calorie amounts ensure balanced energy intake throughout the day. 

However, you can adjust this based on your needs and preferences.

• What is a calorie deficit meal plan?

A calorie deficit meal plan allows you to consume fewer calories than your body needs to maintain weight. This deficit encourages the body to use stored fat for energy, leading to weight loss.

• How can I track my calorie intake effectively?

You can track your calorie intake using smartphone apps or food diaries. 

Accurately measure your portions using a food scale or measuring cups. 

Be consistent and log every meal, snack, and drink to stay within your target calorie range.

• What are some meal ideas for a 1950 calorie meal plan vegetarian?

Here are some ideas for a vegetarian 1950 calorie meal plan:

• Breakfast: Oatmeal topped with banana and almond butter.
• Snack: Greek yogurt with mixed nuts.
• Lunch: Lentil curry with brown rice and a side of steamed broccoli.
• Snack: Hummus with carrot sticks.
• Dinner: Grilled tofu stir-fry with mixed vegetables and quinoa.

The Bottom Line

A 1950 calorie meal plan can be a great starting point for those looking to lose or maintain a healthy weight. A calorie-controlled plan ensures you consume fewer calories than you burn, encouraging fat loss while preserving muscle with adequate protein intake.

Remember that sustainable weight loss and muscle gain require consistency, patience, and a well-rounded approach that includes regular exercise, balanced meals, and mindful eating habits.