How to Build a Budget‑Friendly Protein‑Rich Menu for Gradual Weight Loss

A budget-friendly, protein-rich menu can help you lose weight gradually without sacrificing flavor or convenience. The playbook is simple: anchor each meal around affordable proteins, fill the plate with seasonal or frozen produce, and plan once for multiple meals. Protein supports fullness and helps maintain lean mass, which is useful when you’re in a modest calorie deficit for slow, sustainable results. Below you’ll find practical protein picks, a planning template, smart shopping and meal-prep tactics, plus a sample day to get started—built for busy schedules and real-life budgets.