this is the world's cheapest fat loss meal plan these poor meals come up to just over five dollars a day they're absolutely delicious and dead simple to

这是世界上最便宜的减脂餐计划。这些餐食每天只需5美元多一点。它们绝对美味，而且制作非常简单

make today I'll show you exactly what to buy how to prep it I will also see just how much fat my best friend Jeff can

今天我会向你展示到底要买什么，如何准备。我还将看看我最好的朋友 Jeff 可以

lose following this meal plan for seven days so each meal contains a minimum of 20 grams of protein with a grand total of around 2 000 calories and over 150 grams

在遵循这个餐计划七天后减掉多少脂肪。所以每餐至少含有20克蛋白质，总共约2000卡路里和超过150克

of protein for most of you guys watching this might already be the perfect amount of calories and protein for you to start losing fat but later in the video I'll

蛋白质。对于你们大多数观看这个的人来说，这可能已经是开始减脂的完美卡路里和蛋白质量了。但在视频后面，我会

show you how to tweak the plan more precisely and based on your body weight and gender now before we dive into the first recipe it's crucial that you buy

向你展示如何根据你的体重和性别更精确地调整计划。现在，在我们深入第一个食谱之前，关键是你购买

the cheapest ingredients possible and this starts by shopping at the Right grocery store and to find the best option I created a sample healthy food

最便宜的食材，这从在正确的杂货店购物开始。为了找到最佳选择，我创建了一个样本健康食品

cart across five of the most popular Grocers and then rank them from most to least expensive Whole Foods camo on top no surprise there Trader Joe's was

购物车，在五个最受欢迎的杂货店中，然后按从最贵到最便宜排序。Whole Foods 排在顶部，这并不奇怪。Trader Joe's 是

around 20 bucks cheaper followed by Kroger Walmart and then finally the winner coming in at less than half the price of the exact same cart at Whole

大约便宜20美元，其次是 Kroger、Walmart，然后最后是获胜者，价格不到 Whole Foods 完全相同购物车的一半

Foods all day unfortunately there's no Aldi close to where I live so while I will use their pricing I'll be getting the ingredients from the next best

整天。不幸的是，我住的地方附近没有 Aldi，所以虽然我会使用他们的价格，但我将从下一个最好的

option on the list Walmart speaking of ingredients I now had to find what healthy foods were the cheapest and after a ton of searching and crutch to

列表中的选项 Walmart 购买食材。说到食材，我现在必须找出哪些健康食品最便宜。经过大量搜索和计算

the numbers here's the protein carbs and fat sources I found that give the most bang for your buck and are what I heavily relied on to create today's four

数字，这是我发现的蛋白质、碳水化合物和脂肪来源，它们给你最大的性价比，是我今天创建四

meals let's start with meal number one so overnight oats is when I personally eat every single morning for breakfast before my workout so it's great to see

餐时大量依赖的。让我们从第一餐开始。所以隔夜燕麦是我个人每天早上在锻炼前吃的早餐。所以很高兴看到

that all the ingredients were budget friendly it takes less than five minutes to make and you can make the night before and store it in the fridge simply

所有食材都是预算友好的。制作时间不到五分钟，你可以在前一天晚上制作并储存在冰箱里。简单地

use a mason jar or any container or bowl and first add in the oats zero percent plain Greek yogurt and protein powder whoa whoa German protein powder that is

使用一个梅森罐或任何容器或碗，首先加入燕麦、零脂肪原味希腊酸奶和蛋白质粉。哇，哇，蛋白质粉，那是

expensive so despite its Rising costs if you buy in bulk and calculate the cost per gram of protein it actually comes out cheaper than salmon ground beef and

昂贵的。所以尽管它的成本上升，如果你批量购买并计算每克蛋白质的成本，它实际上比三文鱼、碎牛肉和

Greek yogurt it actually ends up around the same price as eggs milk and canned tuna not to mention it tastes amazing it's convenient and it doesn't come with

希腊酸奶更便宜。它实际上最终与鸡蛋、牛奶和罐装金枪鱼的价格差不多。更不用说它尝起来很棒，它很方便，它不会带来

a ton of extra fat and calories like other protein sources do now I'm using chocolate flavored protein here but you can use any flavor your heart desires

像其他蛋白质来源那样的大量额外脂肪和卡路里。现在我在这里使用巧克力味的蛋白质，但你可以使用任何你喜欢的口味

and if if you really don't want to use protein powder then you can simply add a bit more Greek yogurt instead next add about half a cup of water and then mix

如果你真的不想使用蛋白质粉，那么你可以简单地添加更多的希腊酸奶。接下来加入大约半杯水，然后混合

until everything is well combined pop it in the fridge and in the morning you could top it with a banana a tablespoon of peanut butter and a pinch of salt and

直到一切都很好地结合在一起。把它放进冰箱，早上你可以在上面放一个香蕉、一汤匙花生酱和一小撮盐，

if your ball on and you can afford it feel free to go premium at topple with some sugar-free syrup or a bit of honey so as tasty as these meals are chances

如果你有预算，你可以负担得起，可以随意用一些无糖糖浆或一点蜂蜜来提升。所以这些餐食虽然美味，但机会

are you're gonna get sick and tired of eating the exact same meals every day so this is why for Jeff's opening oats I actually made a few of them with the

是你会厌倦每天吃完全相同的餐食。所以这就是为什么对于 Jeff 的隔夜燕麦，我实际上用

original recipe but for the next few I'd switch it up by using a vanilla protein powder instead of chocolate mixing in a diced Apple instead of the banana and

原始食谱做了几个，但对于接下来的几个，我会通过使用香草蛋白质粉而不是巧克力，混合切碎的苹果而不是香蕉来改变它，

also added in some cinnamon and don't worry later in this video I'll show you guys the exact sweet swabs you can make within all of your meals for the day to

还加入了一些肉桂。别担心，在这个视频的后面，我会向你们展示你可以在一天的所有餐食中做的确切交换，以

keep them interesting but for now let's move on to lunch good so one thing I've always hated about meal prep is the meals are only good for

保持它们有趣。但现在让我们继续午餐。好的，所以我一直讨厌餐食准备的一件事是餐食只能

a few days before they get funky that's why for lunch we're having freezer burritos not only can these bad boys stay good for months but I was honestly

在它们变质之前保存几天。这就是为什么午餐我们吃冷冻卷饼。这些家伙不仅可以保存几个月，但我真的

shocked at how delicious they were even after sitting in the freezer for a week here's the ingredients per burrito and here's how to make them so first you

对它们的美味感到震惊，即使在冰箱里放了一周后也是如此。这是每个卷饼的食材，这是如何制作它们。所以首先你

need the right tortilla normally I'd recommend a whole grain tortilla for some extra fiber but in this case we've got a call from us white flour tortillas

需要正确的玉米饼。通常我会推荐全麦玉米饼以获得一些额外的纤维，但在这种情况下，我们使用白面粉玉米饼

not only tend to be cheaper but they will also be easier to roll and stay intact the one I'm using is a large size and comes in at about 180 calories per

不仅往往更便宜，而且它们也更容易卷起来并保持完整。我使用的是大号的，每个

tortilla now unfortunately our budget couldn't quite cover condiments or spices but I'm assuming you guys have the basics if you don't then please make a quick trip to your parents place and

玉米饼约180卡路里。现在不幸的是，我们的预算无法完全覆盖调味品或香料，但我假设你们有基本的。如果你没有，那么请快速去你父母的地方

snag some salt garlic powder pepper and soy sauce these are key to making pretty much anything taste good oh and don't forget to borrow some cooking spray as

拿一些盐、大蒜粉、胡椒和酱油。这些是让几乎所有东西都好吃的关键。哦，别忘了借一些烹饪喷雾，

well to save you a bunch of calories compared to using oil when you're cooking one once you've got all that dice up your chicken and cook in a pan

同样，与使用油相比，可以为你节省大量卡路里。当你做饭时，一旦你有了所有这些，切碎你的鸡肉并在平底锅中烹饪

with your pinto beans transfer that to a plate after it's done then chop up the onions and peppers and cook them in the same pan until soft and don't forget to

和你的斑豆。完成后转移到盘子上，然后切碎洋葱和辣椒，在同一个平底锅中烹饪直到变软。别忘了

season both the chicken and veggies with salt garlic and a little bit of soy sauce as it's cooking once cooked drain any liquid mix in your chicken and beans

在烹饪时用盐、大蒜和一点酱油给鸡肉和蔬菜调味。一旦煮熟，沥干任何液体，混合你的鸡肉和豆子

and then let it cool for about five to ten minutes this step is crucial to prevent breakage of our beautiful tortillas next toss a tortilla in the

然后让它冷却大约五到十分钟。这一步对于防止我们美丽的玉米饼破裂至关重要。接下来在

microwave for five to ten seconds to soften it up and prepare the stuffer now how much you suffer with depends on how many burritos you're prepping for you

微波炉中加热玉米饼五到十秒以软化它，并准备填料。现在你填多少取决于你准备多少个卷饼。你

can weigh everything out to get exact but I'd recommend just doing your best to divide the portions by the number of burritos or make it for example if

可以称重一切以获得精确，但我建议只是尽力按卷饼数量分配份量，或者例如，如果

you're prepping four burritos cook four portions worth of ingredients and then simply divide the pan into four somewhat even portions then you're gonna add one

你准备四个卷饼，烹饪四份食材，然后简单地将平底锅分成四个大致相等的部分。然后你要添加一个

portion to the middle lower third of the tortilla then top it with a serving of cheddar cheese don't worry the cheese is going to melt real nicely Once you thaw

部分到玉米饼的中间下三分之一。然后在上面放一份切达干酪。别担心，奶酪会很好地融化，一旦你解冻

the burrito now once everything is added it's time for the make or break moment wrap it now I personally I get way too anxious doing this step so my lovely

卷饼。现在一旦一切都添加了，是时候做决定性的时刻了：卷起来。现在我个人，我在做这一步时太焦虑了，所以我可爱的

girlfriend will show you how it's done don't be nervous guys it's actually really simple all you do is fold up the two sides and then roll it down the

女朋友会向你展示如何做。别紧张，伙计们，这实际上真的很简单。你要做的就是折叠两边，然后向下卷

middle and you're good to go once rolled wrap an aluminum foil or Saran Wrap toss in the freezer and then once you're ready to eat simply unwrap and heat it

中间，你就准备好了。一旦卷好，用铝箔或保鲜膜包裹，扔进冰箱，然后一旦你准备好吃，只需解开并在

up in the microwave now in my microwave I took it straight from the freezer I hit the defrost button and after about five minutes it was good to go but this

微波炉中加热。现在在我的微波炉中，我直接从冰箱里拿出来，我按了除霜按钮，大约五分钟后就可以吃了。但这

won't be the same for everyone so I'd recommend just using a low heat setting flip it over at least once and every couple minutes just check to see if it's

对每个人来说不会一样，所以我建议只使用低热设置，至少翻转一次，每隔几分钟检查一下，看看它是否

heated to like it and you can also just take it out of the freezer and bring it to work or school let it naturally thaw

加热到你喜欢的程度。你也可以把它从冰箱里拿出来，带到工作或学校，让它自然解冻

and then quickly heat it up when you're ready to eat and if you have the time feel free to toast on the pan to get it

然后当你准备好吃时快速加热。如果你有时间，可以随意在平底锅上烤一下，让它

nice and crispy and for you Big Spenders who can afford it feel free to make this premium with a side of salsa or hot sauce

变得又好又脆。对于你能负担得起的大消费者，可以随意用莎莎酱或辣酱作为配菜来提升它

all right so we've just eaten lunch and we're waiting for dinner to come around now for many people this is the toughest part of the

好的，所以我们刚刚吃了午餐，我们正在等待晚餐的到来。现在对许多人来说，这是

day you start getting a little peckish and you end up snacking on pretty much whatever food you can find so instead try incorporating a simple healthy snack

一天中最艰难的部分。你开始有点饿了，你最终会吃你能找到的任何食物。所以相反，尝试加入一个简单的健康零食

like an apple it will cost you about 77 cents roughly 80 calories but if you can afford the extra cost it can make a huge

像一个苹果。它会花费你大约77美分，大约80卡路里。但如果你能负担得起额外的费用，它可以产生巨大的

difference to helping you stick with your pot all right it's dinner time and this one's a childhood favorite so growing up with a Filipino Chinese mother fried

差异来帮助你坚持你的计划。好的，是晚餐时间了，这个是童年的最爱。所以与一个菲律宾华人母亲一起长大，炒

scramble three whole eggs then set aside on the plate next dice your carrots and cook them in a pan with the green peas and some garlic and by the way green

炒三个完整的鸡蛋，然后放在盘子上备用。接下来切碎你的胡萝卜，在平底锅中与青豆和一些大蒜一起烹饪。顺便说一下，青

peas are great for fat loss because they contain almost half the calories relative to their volume as rice does so when you're dieting you can easily save

豆对减脂很好，因为它们相对于体积的卡路里几乎是大米的一半。所以当你在节食时，你可以轻松节省

some calories by using less rice and replacing it with more peas like we do in this recipe anyways once the veggies are soft add in your white rice you can

一些卡路里，通过使用更少的大米并用更多的豌豆替换它，就像我们在这个食谱中做的那样。无论如何，一旦蔬菜变软，加入你的白米。你可以

use brown rice if you prefer but regardless for the best fried rice you'll want to use day old leftover rice from the fridge this makes your rice

如果你喜欢，可以使用糙米，但无论如何，为了最好的炒饭，你会想使用从冰箱里放了一天的剩饭。这使你的米饭

firmer and prevents it from getting all clumpy when you cook it instant rice is also a good option next add some soy sauce to your liking and then stir in

更硬，防止它在烹饪时变得结块。速食米饭也是一个不错的选择。接下来根据你的喜好加入一些酱油，然后搅拌

your scrambled eggs and you're done after your premium members who can afford it feel free to top it with some sriracha or chili garlic and add a side

你的炒鸡蛋，你就完成了。对于你能负担得起的优质会员，可以随意在上面放一些是拉差或蒜蓉辣椒，并添加一个配菜

of steamed broccoli to increase your vegetable intake all right now it's time to see what my overly critical Asian mom thinks good yeah it's really good oh my God I think you

蒸西兰花来增加你的蔬菜摄入量。好的，现在是时候看看我过度挑剔的亚洲妈妈怎么想了。好的，是的，真的很好。哦，天哪，我想你

guys realize like how much that means it's just a new recipe for the next video I would eat it yeah so I don't know about you guys but after

们意识到这意味着多少。这只是下一个视频的新食谱。我会吃它。是的，所以我不知道你们，但

dinner once it gets close to bedtime that's when my sweet tooth comes out no matter how good I was with my diet earlier in the day the late night

晚餐后，一旦接近就寝时间，那就是我的甜食欲望出现的时候。无论我在一天早些时候的饮食有多好，深夜

snacking always got the best of me this is why we're throwing in a dessert helps satisfy your sweet tooth in a healthy budget-friendly way the recipe is super

吃零食总是让我无法抗拒。这就是为什么我们要加入一个甜点。以健康、预算友好的方式帮助满足你的甜食欲望。食谱超级

simple but tastes delicious in a blender simply add a frozen banana one scoop of protein powder chocolate usually works best one tablespoon of peanut butter 3 4

简单，但味道美味。在搅拌机中，简单地加入一个冷冻香蕉、一勺蛋白质粉（巧克力通常效果最好）、一汤匙花生酱、3/4

of a cup of water and about five to ten ice cubes depending on how thick you like your smoothies now if you don't want to use protein powder again you

杯水和大约五到十个冰块，取决于你喜欢你的冰沙有多浓。现在如果你不想使用蛋白质粉，你

could just swap it for a serving of Greek yogurt instead but in that case you'll probably also want to add a sugar-free sweetener like Stevia to

可以简单地用一份希腊酸奶替换它。但在那种情况下，你可能还想添加一个无糖甜味剂，如甜菊糖，以

sweeten it up now for this one if you really want to go premium you could snag yourself one of these ninja creamies with it you can use this exact same

让它更甜。现在对于这个，如果你真的想提升，你可以给自己买一个这些 ninja creamies。有了它，你可以使用完全相同的

recipe and in five minutes It'll come out just like ice cream honestly guys they're not sponsored for me at all but this has probably been one of the best

食谱，在五分钟内，它会出来就像冰淇淋。老实说，伙计们，它们完全没有赞助我，但这可能是我一生中最好的

investments of my life I make ice cream with it almost every single night type well worth in my opinion in the description box down below I'll leave a

投资之一。我几乎每天晚上都用它做冰淇淋。在我看来，这很值得。在下面的描述框中，我会留下一个

link to one on Amazon for those who are interested alright so we're gonna check in on Jeff's results shortly but as for how to prep these meals aside from the

链接到亚马逊上的一个，供那些感兴趣的人。好的，所以我们很快就会检查 Jeff 的结果。但至于如何准备这些餐食，除了

burritos which you can make a whole week's worth and just put in the freezer most of the meals you can prep about three to four days worth at a time and

卷饼，你可以做一整周的，然后放在冰箱里。大多数餐食你可以一次准备大约三到四天的，

to do so you just multiply the portions of each ingredient and then store it in the fridge the Smoothie though I would recommend just whipping that up when

这样做，你只需将每种食材的份量相乘，然后储存在冰箱里。不过，冰沙我建议在你

you're ready to eat it but as I mentioned earlier while you can follow the plan as is I highly suggest tweaking the calories and protein based on your

准备好吃的时候再制作。但正如我之前提到的，虽然你可以按照计划进行，但我强烈建议根据你的

body for example Jeff's already pretty lean and he's quite an active guy and after using our build with size calorie calculator which I'll link in the

身体调整卡路里和蛋白质。例如，Jeff 已经很瘦了，他是一个相当活跃的人。在使用我们的 build with size 卡路里计算器后，我会在

description below while the protein intake was on target he actually needed a bit more calories to make sure he wasn't losing way too fast so I

下面的描述中链接，虽然蛋白质摄入量是目标，但他实际上需要更多的卡路里，以确保他不会减得太快。所以我

increased the serving of some of the carbs like the rice in this dinner as well as some of the fats like peanut butter and his breakfast and lastly

增加了一些碳水化合物的份量，比如这顿晚餐中的米饭，以及一些脂肪，比如早餐中的花生酱。最后，

here's a list of some swaps you can make to each of these meals to keep them interested to make things easy for you I put the whole meal plan instructions

这是你可以对每餐做的一些交换列表，以保持它们有趣。为了让事情对你来说更容易，我把整个餐计划说明、

grocery lists food swaps and more into a free pdf you can download over at builtwithsize.com cheap meal pot and I'll leave the link to that in the

购物清单、食物交换等放入一个免费的 PDF，你可以在 builtwithsize.com cheap meal pot 下载。我会在

description box in the comments down below as well but now it's time to check in on Jeff and see if he got any results after following the meal plan for seven

描述框和下面的评论中留下链接。但现在该检查 Jeff 了，看看他在遵循餐计划七

days so from day one to day 7 Jeff lost a total of 1.8 pounds now some of this is probably water weight from just eating

天后是否得到了任何结果。所以从第一天到第7天，Jeff 总共减掉了1.8磅。现在其中一些可能只是从

better but some of that was definitely fat and you can actually see some slight differences in his physique he also didn't follow the meal plan perfectly as

吃得更好而来的水分重量，但其中一些绝对是脂肪。你实际上可以看到他体型的轻微差异。他也没有完美地遵循餐计划，因为

he had a few meals out for family birthdays just goes to show you that this meal plan and the calorie deficit in general clearly works if you stick to

他因为家庭生日在外面吃了几顿饭。这向你表明，这个餐计划和卡路里赤字总体上是有效的，如果你坚持

it and you don't need to be perfect nutrition is key so many people look the same year after year simply because they never prioritize their diet this meal

它，你不需要完美。营养是关键。这么多人年复一年看起来一样，仅仅是因为他们从未优先考虑他们的饮食。这个餐

Pond is definitely a great start but if you want a step-by-step plan with workouts meals and daily Guidance just head over to buildtoothscience.com and take our quiz to find the best

计划绝对是一个很好的开始。但如果你想要一个包含锻炼、餐食和日常指导的逐步计划，只需前往 buildtoothscience.com 并参加我们的测验，找到最好的

step-by-step plan for you I highly recommend giving this video watch next for the easiest exercise you can pair this meal plan with to help speed up

逐步计划给你。我强烈建议接下来观看这个视频，了解你可以与这个餐计划配对的最简单的运动，以帮助加快

that loss or give this video a watch next if you're looking for another budget meal plan but this time focused on building muscle thank you so much for

减脂。或者如果你正在寻找另一个预算餐计划，但这次专注于增肌，请接下来观看这个视频。非常感谢

watching I hope this helps and I'll see you next time

观看。我希望这有帮助，下次见。