Flexible dieting, known to many as “if it fits your macros” (IIFYM), allows you to enjoy a variety of foods while still achieving your health and fitness goals. The concept is not to restrict specific foods but to monitor the amounts of macronutrients—protein, fat, and carbohydrates. While many find this approach expensive because it often requires special foods and supplements, it can be successful for weight management, muscle building, and overall health. With some foresight and smart purchasing, however, flexible eating can be accomplished on a budget. Here’s how to maintain a flexible diet without breaking the bank.
1. Embrace Whole, Affordable Foods
The foundation of a low-cost flexible diet is strictly whole, unprocessed foods. Whole foods like grains, legumes, oats, eggs, and lean meats provide a wealth of nutrients at a low price, although prepackaged or specialty foods like protein bars or organic foods can be expensive. Buying these staples in bulk can further reduce costs over time. Buying in bulk means you always have staples on hand and can stretch your food budget, which will help you meet your macronutrient goals.
Whole grains like rice and oats are not only affordable, but they’re also flexible and provide a healthy source of carbohydrates. Protein-rich foods that are affordable and easy to prepare include chicken, ground turkey, eggs, and canned tuna. Likewise, legumes like beans and lentils, while inexpensive, are high in protein and fiber. Sticking to whole foods can help you build a balanced diet that meets your nutritional needs without breaking the bank.
2. Track Your Macros and Plan Your Meals
Meal planning ahead is one of the best strategies for staying flexible with your budget. Meal planning helps you ensure that all components fit into your macro goals and reduces the likelihood of buying irrelevant or impulsive items. By monitoring your macronutrient intake and developing a good plan, you can eat a balanced diet and avoid overspending.
Another great strategy for saving money and being flexible with your diet is meal planning. Spend some time each week mass-producing meals, i.e. cooking lots of rice, chicken, and vegetables. Divide them into individual portions and store them in containers so you can easily eat them throughout the week. Meal planning not only saves time, it also helps you avoid wasting food or paying for expensive takeout when you’re hungry and short on time.
3. Find Sales and Shop Smart
Depending on where you shop and your strategy, your flexible food spending will vary greatly. Meat, vegetable, and staple food discounts are common offerings at grocery stores. Look for discounts and stock up on your favorite foods when they’re cheap. Many retailers offer special digital coupons or loyalty programs to help keep food prices down.
Visit your local farmers market, discount grocery store, or department store like Costco, where you can often find fresh produce, bulk grains, and other staples at lower prices. These stores tend to stock larger quantities of items, which can save you money over time. For example, buying a 10-pound bag of rice or a large package of chicken breasts can save you money over time.
4. Emphasize Affordable Protein Sources
Protein is an important macronutrient for anyone with flexible eating habits. However, it can also be more expensive. Fortunately, there are plenty of affordable protein sources that allow you to live within your means. Affordable protein sources that can fit into a variety of meals include eggs, canned tuna, chicken thighs, and ground beef.
Greek yogurt, cottage cheese, and protein powder are other inexpensive protein options. While protein powder may seem like an added expense, buying it in bulk can lower the cost per serving and is a convenient way to measure your protein intake. Affordable and versatile alternatives to animal proteins include plant proteins such as lentils, chickpeas, and tofu.
5. Make Use of Leftovers
Making the most of leftovers is another way to follow a flexible diet within certain limits. Preparing more food not only saves you time but also teaches you to buy fresh ingredients for every meal. You may need leftover chicken, rice, or vegetables for multiple meals a week. For example, you might have chicken and rice one night; the leftovers can be used the next day in salads, sandwiches, or stir-fries.
One of the best ways to avoid food waste and maximize your grocery shopping is to repurpose leftovers. If you find yourself unable to finish a meal, freeze the leftovers for another time. This provides quick, ready-to-eat meals when you need them most and helps reduce food waste.
6. Maximize Carbohydrate Intake
A healthy diet should include carbohydrates, which are inexpensive but essential. Instead of relying on expensive bread, pasta, or prepackaged snacks, focus on inexpensive, healthy carbohydrate sources, including sweet potatoes, oats, rice, and beans. These nutrient-rich carbohydrate sources contain minerals, vitamins, and fiber to promote overall health.
One of the cheaper and more flexible sources of carbohydrates is sweet potatoes. They are perfect for adding to savory and sweet dishes and can be mashed, roasted, or broiled. Another inexpensive and filling carbohydrate is rice, especially brown or whole-grain rice, which pairs well with a variety of proteins and vegetables.
Conclusion
Flexible dieting doesn’t have to be an expensive or difficult way to eat. By consistently eating affordable, whole foods, meal planning, and shopping strategically, you can maintain good eating habits within your means. To further stretch your food budget, prioritize inexpensive protein sources; buy in bulk, and use leftovers. These ideas will help you achieve your health and fitness goals without blowing your budget and experience the freedom of IIFYM without the hassle.
FAQs
1. Can I still do a flexible diet if I’m on a budget?
Exactly! Flexible dieting is possible on a budget. By planning your meals and focusing on affordable, whole foods, including rice, beans, eggs, and ground beef, you can maintain a balanced diet without blowing your budget. You can also stretch your food budget by buying and using leftovers in bulk.
2. Where can people find affordable protein sources for a flexible diet?
Affordable protein sources include eggs, canned tuna, chicken thighs, ground turkey, Greek yogurt, lentils, and chickpeas. These low-cost, customizable options make it easier to meet your protein needs without spending a lot of money.
3. How can you diet on a flexible budget using a meal plan?
Meal planning is also a great way to save money while being flexible with your diet. By planning your meals, you can avoid impulse buys and ensure that your purchases are used wisely. Batch meal prep allows you to make large quantities of food and divide them into smaller portions, minimizing food waste and ensuring that you stay on track with your macros.
4. How to Finance Flexible Dieting Smartly?
Look for deals, use coupons, shop smart, and buy in bulk. Many grocery stores offer discounts on basic items, so buying more cereals, proteins, and other basic items can save you money. Finding fresh, basic foods at affordable prices can also be achieved by shopping at farmers’ markets or bargain stores.
5. Should You Follow a Flexible Diet and Cut Out Processed Foods on a Budget?
While flexible dieting allows you to make food choices however you want, it is still recommended that you eat as many whole, unprocessed foods as possible. You can add some processed foods (low-fat cheese, canned tuna, or frozen vegetables) as long as they meet your macronutrient goals. The key is balance, so try to reduce your processed food intake.
