Healthy Meal Prep On A Budget

Are you tired of circling the Whole Foods hot bar on your lunch break? More notably, isn't your wallet tired? There's one key way to help ease this stress: meal prepping.

Yes, pre-packaging meals can be very difficult, however as soon as it's done and you have the rest of your Sunday to relax, you're going to be glad you planned ahead. In addition to feeling accomplished, you're going to save yourself money on food throughout the week if you meal prep on a budget.

The below dishes all entail ingredients that you currently have in your kitchen, are super economical, or that you can easily get wholesale. Each meal is also optimal for your lunch break (except one breakfast dish that is absolutely worth few minutes of your time it'll take to construct).

Here's the 5 best meal preps on a budget:

1. Spanish Rice

spanish rice

The best thing about Spanish rice is that it can be prepared in a million different ways. With this meal, you can create variations so you won't get tired of eating it after 5 days. You can cook it in an omelet, cover it up in a burrito, or eat it on its own. Also, don't forget the protein; the protein can be in whatever form you like, whether that's ground turkey, poultry, or beans or hamburger. No matter how you cook it, you're guaranteed to have a low-cost, healthy meal prep that won't bore you towards the end of the week.

2. Frittatas


Eggs are your bff when talking about meal prepping on a budget, and frittatas are a great way to fill your protein requirements in the process. You can toss practically anything that you have in the refrigerator into this dish. So heat up the cast iron skillet and get excited about this affordable meal prep option. * Tip: Use your remaining egg mix (if you have some) and pour it right into muffin tins for a morning meal on the move.

3. Poultry, Veggies & Rice

Meal Prep On A Budget

This traditional recipe is straightforward, yet always a reliable go-to when it comes to an economical, well-rounded dish. When prepping for this meal, chicken breasts or thighs are a great pick. Season your chicken however you want, or season it multiple ways to keep the meal prep exciting. Along with the poultry, you can add your grain of choice (quinoa, rice, etc.) and a nice helping of veggies (broccoli is a terrific pairing with chicken, however, any array of vegetables will do).

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4. Tuna/Egg Salad

Tuna salad

These couple of delicious salads can be made in bulk and also prepped at the same time, which is why they are coupled under one category. What makes these salads terrific for meal prep is the fact that you can put it on bread, lettuce, or eat it with vegetable sticks or crackers-- simple! If you won't want to make two separate dishes, you can combine the two for a nutritious, delicious meal prep.

5. Overnight Oats

overnight oats

They say that breakfast is the most important meal of the day, so it makes sense for you to prep beforehand to make sure you're good to go when you wake up. This option will undoubtedly have you addicted to oats, seasonal fruit and feeling full early in the morning-- a rarity in the majority of people's daily work. A good recipe for this uses blueberries and bananas, but what makes overnight oats so satisfying is the large selection of fruits you can add to mix things up. * Tip: Always include cinnamon for an added deepness of flavor.


Meal prepping definitely doesn't have to be boring, and it doesn't have to be expensive. In fact, there are a variety of ways to meal prep on a budget that doesn't require hours of prep or exceptional skills in the kitchen.

What's your favorite meal prep recipe? Let us know in the comments section below.

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