By Suman Regmi, CFEC | Fit World Lifestyle
Eating healthy doesn’t have to be expensive. As a middle-class fitness trainer in Nepal, I prepare all my meals myself—balancing budget and nutrition. My rule? Eat real, unprocessed foods (both animal and plant-based) to stay strong without wasting money.
Here’s how you can do it too.
1. Why Unprocessed Foods?
Processed foods (packaged snacks, instant noodles) are cheap but unhealthy. They lack nutrients and cause weight gain.
Eat these instead:
- Vegetables (spinach, carrots, tomatoes)
- Fruits (bananas, apples, seasonal)
- Whole grains (brown rice, oats)
- Animal proteins (eggs, chicken, fish)
- Plant proteins (lentils, beans, chickpeas)
2. Cheap Animal-Based Foods
Meat can be affordable:
- Eggs – Cheap and packed with protein.
- Chicken (thighs/whole) – Cheaper than boneless.
- Local fish – Sardines, mackerel.
- Organ meats (liver) – Nutritious and cheap.
Tip: Buy in bulk and freeze.
3. Cheap Plant-Based Foods
Nepal has great options:
- Dal (lentils) – Filling and protein-rich.
- Kidney beans/Rajma – Good for curries.
- Chickpeas – Boil for salads or snacks.
- Soybeans/Tofu – Cheaper than meat.
Tip: Soak and cook in bulk.
4. Simple Meal Ideas
No fancy recipes needed:
- Breakfast: Eggs + roti + fruit.
- Lunch: Rice + dal + greens + chicken/fish.
- Dinner: Lentil soup + veggies + egg.
- Snacks: Peanuts, yogurt, boiled chickpeas.
Avoid: Packaged chips, sugary drinks.
5. Start Small
You don’t need perfection:
✔ Eat less processed food.
✔ Cook at home more.
✔ Buy local—it’s fresher and cheaper!
Small steps make a big difference. As someone who packs homemade meals daily, I promise—it’s possible!
What’s your biggest struggle with eating healthy? Comment below!
Suman Regmi, CFEC
Founder, Fit World Lifestyle
