Budget 20-day weight loss plan from cheap everyday foods
2026-11-05 · 6 min read · Get Lean Today
Fewest ingredients, most value: grains, eggs, cabbage, legumes. A 20-day menu (~1600 kcal/day) with a 300 kcal deficit from cheap foods available everywhere. Breakfast, lunch, dinner, snack and a shopping list.
To lose 2 kg (4.4 lb) in a month: skip the snack and trim the side dish — the deficit becomes about 500 kcal.
20-day menu
Day 1 · ~1570 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Lentil soup with bread · Dinner: Beans in tomato with bread · Snack: Kefir
Day 2 · ~1600 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Rice with beans and an egg · Dinner: Braised cabbage with egg · Snack: Banana and a carrot
Day 3 · ~1590 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Buckwheat with chicken and cabbage · Dinner: Potatoes with tuna and onion · Snack: Kefir
Day 4 · ~1590 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Lentil soup with bread · Dinner: Beans in tomato with bread · Snack: Banana and a carrot
Day 5 · ~1580 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Rice with beans and an egg · Dinner: Braised cabbage with egg · Snack: Kefir
Day 6 · ~1610 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Buckwheat with chicken and cabbage · Dinner: Potatoes with tuna and onion · Snack: Banana and a carrot
Day 7 · ~1570 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Lentil soup with bread · Dinner: Beans in tomato with bread · Snack: Kefir
Day 8 · ~1600 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Rice with beans and an egg · Dinner: Braised cabbage with egg · Snack: Banana and a carrot
Day 9 · ~1590 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Buckwheat with chicken and cabbage · Dinner: Potatoes with tuna and onion · Snack: Kefir
Day 10 · ~1590 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Lentil soup with bread · Dinner: Beans in tomato with bread · Snack: Banana and a carrot
Day 11 · ~1580 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Rice with beans and an egg · Dinner: Braised cabbage with egg · Snack: Kefir
Day 12 · ~1610 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Buckwheat with chicken and cabbage · Dinner: Potatoes with tuna and onion · Snack: Banana and a carrot
Day 13 · ~1570 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Lentil soup with bread · Dinner: Beans in tomato with bread · Snack: Kefir
Day 14 · ~1600 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Rice with beans and an egg · Dinner: Braised cabbage with egg · Snack: Banana and a carrot
Day 15 · ~1590 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Buckwheat with chicken and cabbage · Dinner: Potatoes with tuna and onion · Snack: Kefir
Day 16 · ~1590 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Lentil soup with bread · Dinner: Beans in tomato with bread · Snack: Banana and a carrot
Day 17 · ~1580 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Rice with beans and an egg · Dinner: Braised cabbage with egg · Snack: Kefir
Day 18 · ~1610 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Buckwheat with chicken and cabbage · Dinner: Potatoes with tuna and onion · Snack: Banana and a carrot
Day 19 · ~1570 kcal
Breakfast: Oats with banana and a splash of milk · Lunch: Lentil soup with bread · Dinner: Beans in tomato with bread · Snack: Kefir
Day 20 · ~1600 kcal
Breakfast: 2 eggs, bread, carrot · Lunch: Rice with beans and an egg · Dinner: Braised cabbage with egg · Snack: Banana and a carrot
Shopping list
- Oats, buckwheat, rice
- Eggs, chicken thighs, canned tuna
- Cabbage, carrots, onions, potatoes
- Lentils, beans
- Bananas, kefir, milk
FAQ
- How much can I lose with a 300 kcal deficit?
- Roughly 1–1.5 kg (2–3 lb) of fat a month plus some water weight early on. To lose 2 kg in a month you need about 500 kcal a day — drop the snack and trim the side dish.
- Is 1600 kcal right for me?
- It is an example for someone who burns about 1900 kcal. Calculate your own number and scale portions up or down.
- Can I swap days?
- Yes. The daily calorie total matters, not the order.