Meal Prep For Cheap (Eat Healthily Without Breaking the Bank)

As someone who has struggled to maintain a healthy diet on a budget, I understand the challenges of trying to eat healthy while also saving money.

That’s why I want to share with you some tips and tricks that I’ve discovered to make healthy meal prepping more affordable and accessible.

In this article, we’ll explore budget-friendly meal-prepping options and recipes that are easy to make, store and serve, so you can save money and eat healthy at the same time.

So let’s get started!

5 Important Tips for Affordable Meal Prepping

Meal prepping is a game-changer when it comes to eating healthy on a budget.

Personally, I found that meal prepping has helped me to save money by reducing my need to eat out, and it also helps me to eat healthier by having control over my portion sizes and ingredients.

Here are some budget-friendly meal-prepping tips to help you get started:

1. Plan Ahead

Healthy eating: woman hands holding a green apple and writing a list of healthy green vegetables on a notepad. Green fruits, vegetables and seeds like artichoke, broccoli, green apple, tomatoes, asparagus, spinach, green beans, pumpkin seeds, grape, avocado are on the table around the note pad.

Planning is key when it comes to meal prepping. Take some time to plan your meals for the week ahead, and make a grocery list of the ingredients you’ll need.

By doing this, you can ensure that you’re only buying what you need and avoid any unnecessary expenses.

2. Buy in Bulk

Healthy Fruit and vegetables in Grocery shop cart in supermarket filled with food products as seen from the customers point of view

Buying in bulk is a great way to save money on groceries.

Look for deals on staple items like rice, beans, and frozen vegetables, and stock up on these items when they’re on sale.

3. Cook in Bulk

Cook taking ready fried baked chicken with vegetables from the oven. Healthy cooking concept.

Cooking in bulk saves time and money. When you’re prepping meals, try to make large batches that can be frozen and reheated later.

This will save you time and money in the long run.

4. Use Cheaper Proteins

Different products rich in protein on light blue background, flat lay

Meat can be expensive, but there are plenty of other affordable protein sources out there. Consider using lentils, beans, eggs, and tofu in your meals to save money.

5. Choose Seasonal Produce

Sales of fresh and organic fruits and vegetables at the green market or farmers market. Citizens buyers choose and buy products for healthy food

Choosing seasonal produce is a great way to save money on groceries. In-season produce is often cheaper and fresher than out-of-season produce.

Usually, I like to make a large batch of rice and beans, and then portion them out into containers for the week.

I’ll also make a big batch of roasted vegetables, like broccoli or sweet potatoes, to add some variety to my meals.

For breakfast, I’ll make a big batch of overnight oats with fruit and nuts. These meals are affordable, healthy, and easy to make in large batches.

Cheap and Easy Meal Prep Recipes

When meal prepping, it can be easy to fall into the trap of thinking that healthy and delicious meals require expensive and exotic ingredients.

However, this couldn’t be further from the truth! Personally, I’ve found that some of my favorite meal prep recipes are also some of the most budget-friendly.

Here are some of my go-to recipes that won’t break the bank:

1. Chicken and Rice Bowls

Delicious Chicken Teriyaki over Rice

This is a classic meal prep recipe that’s both filling and nutritious. To make it, you’ll need:

  • Chicken breasts
  • Brown rice
  • Broccoli
  • Carrots
  • Soy sauce
  • Garlic
  • Salt and pepper

Cook the chicken breasts in a pan until they’re no longer pink. Then, cook the brown rice according to the instructions on the package.

Finally, steam the broccoli and carrots until they’re tender. Combine everything in a bowl, season with soy sauce, garlic, salt, and pepper, and you’re done!

2. Black Bean and Corn Salad

Grilled Corn and Black Bean Salad with Tomatoes, Red Onions, Cucumber and Basil

This is a refreshing and flavorful salad that’s perfect for warm weather. To make it, you’ll need:

  • Black beans
  • Corn
  • Tomatoes
  • Red onion
  • Cilantro
  • Lime juice
  • Salt and pepper

Combine the black beans, corn, tomatoes, and red onion in a large bowl. In a separate bowl, mix together the lime juice, salt, and pepper to make the dressing.

Pour the dressing over the salad and toss to combine. Top with chopped cilantro.

3. Sweet Potato and Black Bean Chili

Black bean quinoa sweet potato bell pepper corn chili in a bowl garnish with parsley

This is a hearty and satisfying chili that’s perfect for meal prep. To make it, you’ll need:

  • Sweet potatoes
  • Black beans
  • Diced tomatoes
  • Onion
  • Garlic
  • Chili powder
  • Cumin
  • Salt and pepper

Start by cooking the onion and garlic in a large pot until they’re soft. Then, add the sweet potatoes and cook until they start to soften.

Add the black beans, diced tomatoes, chili powder, cumin, salt, and pepper, along with enough water to cover everything.

Bring to a boil, then reduce the heat and let simmer until the sweet potatoes are fully cooked.

I hope these recipes give you some inspiration for your next meal prep session! Remember, you don’t have to spend a lot of money to eat healthy and delicious food.

Smart Storage and Serving Strategies for Meal Prepping on a Budget

Personally, I have found that storing and serving my meal preps in the right way is crucial in ensuring they remain fresh and flavorful throughout the week.

Here are some tips I’ve learned along the way that can help you make the most of your meal prep:

  • Use airtight containers: Invest in good quality, airtight containers to store your meal preps.

    This will help prevent moisture and air from getting in and spoiling your food. I like to use glass containers as they are eco-friendly, durable, and easy to clean.
  • Label and date: Make sure to label and date your containers so that you can keep track of what you have and when it was made.

    This will help you to avoid any confusion and ensure that you consume your meals before they expire.
  • Store properly: Store your containers in the refrigerator as soon as possible after preparing them. This will help keep them fresh and safe to eat.

    You can also freeze your meal preps for longer storage, but make sure to defrost them properly before reheating.
  • Reheat with care: When reheating your meal preps, make sure to do so safely.

    Always use microwave-safe containers, and heat your food thoroughly to avoid any risk of foodborne illness.

    You can also reheat your meal prep on the stove or in the oven for a fresher taste.
  • Portion control: Measure out your portions ahead of time to avoid overeating or under-eating.

    You can use a food scale or measuring cups to help you achieve the right portion sizes for your goals.

By following these tips, you can ensure that your meal preps stay fresh, flavorful, and safe to eat throughout the week.

Join Me on My Meal Prep Journey and Get Your Free Meal Prep Plan Today!

Free meal prep plan

Hey there! It’s been an incredible journey for me to discover the joys of meal prepping, and I’d love to take you along with me!

If you’re looking for a way to save money, time, and effort on your meals, then this free meal prep plan is just for you.

With this plan, you’ll get all the tools you need to start meal-prepping like a pro.

You’ll get meal prep recipes that are delicious and budget-friendly, storage and serving tips, and so much more.

Trust me, I’ve been there. I used to be lost in the kitchen, not knowing what to cook, and always wasting food.

But with meal prepping, I’ve found a way to make my life easier, save money, and eat healthier too!

So, if you’re ready to take control of your meals and save time and money, then click the link below to get your free meal prep plan.

Join me on this meal prep journey, and let’s make healthy eating a breeze!


Can meal prep be cheap?

Meal prepping is cheaper than… whatever else you’re doing! If you want to meal prep but feel intimidated by the costs of buying a lot of food up front, remember that those upfront costs work out to be cheaper over time than multiple trips to the grocery store for smaller portions.

Is it cheaper to meal prep or buy meals?

While the average price of grocery costs shot up by about 12% in 2022, most meal kit services bounced between 5% to 8%, making them a better deal than ever.

Not to mention the convenience of having all the ingredients sent and ready to prep a healthy meal.

What is the most inexpensive meal plan?

What is the cheapest meal delivery service? EveryPlate and Dinnerly are the cheapest meal kits with most plans clocking in at under $6 per serving.

HelloFresh and Home Chef are in the next tier with portions for $7 or $8 per serving.

How can I feed my family cheap?

Use Less Meat and Dairy

Meat and dairy are both higher-cost proteins, so using them less and opting for cheaper (and healthier) protein sources such as legumes (beans, lentils, chickpeas, green peas, etc.) and tofu helps with feeding the family on a budget.

What is the cheapest sustainable food?

Beans, Beans, Beans

Beans, or more generally pulses and legumes are incredibly nutritious, cheap, and very easy to store.

They’re a simple way to add protein and nutrients to any of my meals. When buying legumes try and choose the dried variety, they’re so much cheaper.

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