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5-Day Weight Loss Meal Plan for $21

This meal prep is easy, cheap, and delicious.
FACT CHECKED BY Christopher Roback

Can you really eat for five days for just $21? TikTok influencer Benji Xavier (@Benji Xavier) is showing how he does it—and his chicken and cauliflower meal prep looks both nutritious and delicious. With just a handful of ingredients and lots of quality protein, Xavier's recipe provides five meals for less than a lot of fast food drive-thru options. "This meal prep is packed with flavor, easy to make, and most importantly an affordable option for 5 meals. Total came out to be $21.31," he captioned the post. Here's a breakdown of Xavier's food, and how healthy the main ingredients are. 

1. Protein-Packed Chicken Breast

@benjixavierThis meal prep is packed with flavor, easy to make and most importantly an affordable option for 5 meals. Total came out to be $21.31 I bought everything from Walmart. Ingredients: 4 lb chicken breast – $13.47 1 lime – $0.38 4 tb chipotle sauce – $0.98 1 onion – $0.98 1 tb paprika 1 tb garlic powder 1 tb onion powder 1 tb cumin 1 tb chili powder 1 tb Salt 1 tb pepper 2 packs of 12 oz Cauliflower rice – $2.17x 2 =$4.34 1 pack or frozen broccoli – $1.16 1 tsp garlic powder 1 tsp paprika 1 tsp salt 1 tsp pepper 1 tsp cumin 1 tomato bouillon cube♬ original sound – Benji Xavier

Chicken breast is the main protein of Xavier's meal prep. "Often thought to be the backbone of many healthy meal plans, chicken breast is a great source of lean protein that can be your blank canvas to soak up flavor in the kitchen all while helping you feel nourished and satisfied," says Kaytee Hadley, MS, RDN, IFMCP, CPT, functional medicine dietitian and founder of Holistic Health and Wellness.

2. Delicious Limes

Backgrounds. Close up shot of wet limes. Focus on the central part of sliced lime.

Xavier uses lime to give chicken a nice citrusy acidic kick. "Best known for their whopping vitamin C benefits which help support immunity, limes are also great for adding flavor," Hadley says. "One adjustment I would make to this meal preparation is adding the lime juice to the chicken after cooking instead of before, because heat destroys vitamin C so you'll be missing out on some of the nutritional benefits."

Related: 12 Powerful Ways to Transform Your Body at Any Age

3. Yummy Spices

Bowl with aromatic paprika powder on wooden table, closeup

Xavier uses lots of spices including cumin, paprika, garlic powder, and onion powder. The right spices can make even the most simple meal delicious and satisfying. "All spices are made from plants which contain phytonutrients that may provide extra health benefits to your food!" Hadley says. "For example, garlic powder contains antioxidants that may have an antimicrobial and antiviral impact."

3. Cauliflower Rice

Freshly grated raw cauliflower rice in wooden bowl

Xavier bulks up his dish with lots of healthy cauliflower rice, which is a common low-carb alternative to regular white rice. "Cauliflower rice is a great way to add in antioxidants, vitamin C, folate and vitamin K, as well as potassium which is well known for its role in regulating blood pressure," Hadley says. 

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

5. The Final Product


Xavier's meal prep is a great option for anyone looking to make simple, nutritious meals ahead of time. "This meal contains a good balance of lean protein with fiber," says NJ-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. "Although this dish can be used to recreate multiple meals throughout the week, you will want to add additional fiber-rich carbohydrates for sustained energy throughout the day. This meal contains a good source of antioxidants thanks to the variety of vegetables. You can also add additional vegetables throughout the week for more nutrient variety."

💪🔥Body Booster: Lean protein and vegetables are always a great choice for meal prep.

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more