Meal Prep For Weight Loss On A Budget (A Comprehensive Guide)

Hello, are you starting your day on your weight loss journey?

As someone who has experienced weight loss difficulty on a tight budget, I understand how difficult it can be to find affordable and healthy meal options.

Wake up early to go to the workout area or gym, but you’re tired of preparing it in the morning.

Well, me too! That’s why I created this to help myself and you. 

That’s why I’m excited to share my comprehensive guide to meal planner printable prepping for weight loss on a budget. 

In this guide, I’ll share tips and tricks for preparing healthy meals that won’t break the bank.

When this guide is finished, you’ll have all the tools to make meal-prepping a habit and reach your weight loss goals. 

So let’s get started prepping your meal!

Four Benefits Of Meal Prepping For Weight Loss

a notebook and ballpen

Meal prepping is an essential tool in my weight loss journey. 

Also, you can incorporate meal planning in your bullet journal to stay organized.

Here are some of the benefits that I have experienced and that you can too:

It Saves Time And Money

a blue piggy bank and coins

Planning and prepping meals will save time on cooking and grocery shopping. 

Plus, buying ingredients in bulk and using them across multiple meals can help you save money in the long run when buying groceries.

At the same time, you can save more if your local store has promos on those selected products when you buy them in bulk.

That is a great and wise choice, right?

Helps With Portion Control

a fruits on top of bread and oats with fruits and juice

When you meal prep, you can control the portions of each meal to ensure that you’re not overeating or consuming more calories than you need.

Provides A More Nutritious Diet 

bread and egg on top of the dish

Meal prepping allows you to choose healthier ingredients and create balanced meals with essential nutrients.

With essential nutrients, you can stay active during the day without noticing that tiredness when you used to.

It Helps To Avoid Unhealthy Choices 

a bowl of chips and soda

When you have prepared meals, you’re less likely to opt for unhealthy fast food or other convenient but unhealthy choices.

Remember to stay disciple to achieve your desired weight loss goals.

(Stay the course, you can do it!)

Tips For Meal Prepping On A Budget

a 5 dollar bill and brown wallet being shown by a person

Meal prepping on a budget can be challenging but possible. 

Here are some suggestions to assist you when prepping healthy meals:

Plan Your Meals And Snacks 

Before going to the supermarket, plan your weekly meals and snacks. This will enable you to prevent impulsive purchases and ensure you only buy what you need.

So you won’t buy from time to time. At the same time, you’re avoiding yourself to go on a cheat day.

Buy In Bulk

In the long term, buying materials in bulk may be more economical. Look for deals on staples like rice, beans, and frozen vegetables, which can be used in various meals.

Remember to store the goods that you will bug at the store. Chances are it going to rot if you mishandle it.

Use Seasonal And Local Produce

Seasonal and local produce is often cheaper than out-of-season or imported produce. Check out your local farmers’ market or grocery store for the best deals.

Come on, get your favorite seasonal fruits!

Grab the opportunity at the same time, and stay healthy.

Opt For Cheaper Protein Sources 

Protein can be expensive, but there are plenty of affordable options, such as eggs, canned tuna, and frozen chicken. 

Be creative with your protein sources, and try incorporating plant-based proteins like lentils or tofu.

Repurpose Leftovers

Don’t let leftovers go to waste! Repurpose them into new meals by adding them to salads, wraps, or stir-fries.


You don’t throw the leftovers every time. You may be throwing your money away too. 

(You can still make an excellent dish beyond it!)

For example, You still have an apple, orange, or other fruit. And it’s pretty near to overripe. You can transform it into your favorite smoothies that help with weight loss.

Ideas For Breakfast, Lunch, And Dinner Meal Prepping

Preparing meals ahead of time can be a game-changer for weight loss and overall health. 

Here are some meal prep ideas for breakfast, lunch, and dinner:


a tower of pancake with butter on top and maple syrup laid on top of a table with white cloth
  • Make-ahead breakfast burritos: Scramble eggs, beans, and veggies, and wrap in a whole-wheat tortilla. Freeze and reheat in the microwave for a quick and satisfying breakfast.
  • Overnight oats: Combine oats, milk, and your favorite toppings in a mason jar and refrigerate overnight. Top with fresh fruit in the morning for a delicious and filling breakfast.
  • Smoothie packs: Pre-pack your smoothie ingredients in freezer bags for an easy and nutritious breakfast on the go.


a healthy dish with eggs, potato and some greens
  • Mason jar salads: In a mason jar, layer your preferred vegetables, proteins, and dressing for a portable and healthy lunch.
  • Soups: Batch cook and freeze in individual containers for an easy and comforting lunch.
  • Wraps: Fill a whole-wheat tortilla with protein, veggies, and hummus or avocado for a satisfying and nutritious lunch.


a fish dish beside the candle
  • One-pan meals: Combine protein, veggies, and whole grains in one sheet pan for an easy and delicious dinner.
  • Sheet pan dinners: Roast your favorite veggies and protein on a sheet pan for a quick and easy dinner.
  • Stir-fry dishes: Stir-fry your favorite veggies and protein in a wok or skillet for a healthy and flavorful dinner.

You can eat one heavy meal daily, and the rest is light. But it will depend on the diet program that you are following.

(But the important thing, for now, is you start to act.)

So enjoy your journey as always!

Tips For Successful And Sustainable Meal Prepping

a rice dish with boiled egg and greens

Now that you have some meal prep ideas in mind, let’s talk about how to make meal-prepping a successful and sustainable habit:

Invest In Quality Storage Containers 

Investing in quality storage containers will help keep your meals fresh and organized. 

Look for microwave and dishwasher-safe containers and stackable for easy storage.

You might get containers you can use in the long run and for future household necessities inside your home.

Mix And Match Your Meals 

Mix and match your meal components (such as proteins, veggies, and grains) to create weekly meals. 

This will help prevent boredom and ensure that you’re getting a balanced diet.

If you avoid mixing and matching your meal, you may feel sated over time. 

Don’t worry! This easy meal prep for a week can help you!

Get Creative With Seasonings And Spices

Experiment with different seasonings and spices to keep your meals flavorful and exciting. 

Add fresh herbs, citrus, or hot sauce to boost your meals.

Make It A Habit

Meal prepping can take time and effort, but it’s worth it in the long run.

Make it a weekly habit by setting aside a specific day and time for meal prep, and ask family or friends for assistance to make it more fun.

You can list the things you need in your favorite habit tracker.

How Can Bullet Journal Help You For Weight Even On A Budget?

It’s time to take action now! 

Work on your ass and get started on your weight loss journey.

But wait before you go.

I want to share my meal planner printable templates to keep you focused and organized track with your meal-prepping goals.

Incorporating these pages into your bullet journal lets you maintain a schedule and are organized with your meal-prepping goals. 

And with the money you save from meal prepping on a budget, you can even invest in some high-quality pens and markers to make your bullet journal even more fun and personalized!

In conclusion, meal prepping for weight loss on a budget is an innovative and effective way to achieve your health goals. 

So what are you waiting for? 

Let’s get meal prepping!

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