easy meal prep cheap

Outline of the Article:

  1. Introduction to Easy Meal Prep on a Budget
  2. Benefits of Easy Meal Prep
  3. Essential Tools and Supplies for Easy Meal Prep
  4. Planning and Preparing for Easy Meal Prep
  5. Budget-Friendly Ingredients for Easy Meal Prep
  6. Easy Meal Prep Recipes for Breakfast
    • Recipe 1: Overnight Oats
    • Recipe 2: Egg Muffins
    • Recipe 3: Smoothie Packs
  7. Easy Meal Prep Recipes for Lunch
    • Recipe 1: Mason Jar Salads
    • Recipe 2: Quinoa Bowls
    • Recipe 3: Wraps and Sandwiches
  8. Easy Meal Prep Recipes for Dinner
    • Recipe 1: One-Pan Chicken and Vegetables
    • Recipe 2: Sheet Pan Fajitas
    • Recipe 3: Stir-Fry with Rice
  9. Snacks and Desserts for Easy Meal Prep
    • Recipe 1: Energy Balls
    • Recipe 2: Baked Sweet Potato Chips
    • Recipe 3: Fruit Salad
  10. Tips for Storing and Reheating Meal Prep
  11. Saving Money with Easy Meal Prep
  12. Creating Variety in Easy Meal Prep
  13. Frequently Asked Questions (FAQs)
  14. Conclusion
  15. Custom Message

Easy Meal Prep Cheap

Meal prepping is a convenient and cost-effective way to ensure you have healthy and delicious meals ready to enjoy throughout the week. By planning and preparing your meals in advance, you can save time, money, and reduce food waste. In this article, we will explore easy meal prep ideas that are budget-friendly, helping you eat well without breaking the bank.

Introduction to Easy Meal Prep on a Budget

Meal prepping involves preparing and portioning meals in advance, often for an entire week. It allows you to have ready-made meals that can be quickly reheated or assembled when you’re ready to eat. Easy meal prep on a budget focuses on using affordable ingredients and simple recipes that are easy to make in large quantities.

Benefits of Easy Meal Prep

  1. Time-saving: By dedicating a few hours to meal prep, you can save time throughout the week by eliminating the need to cook every day.
  2. Cost-effective: Buying ingredients in bulk and preparing meals at home can significantly reduce your food expenses.
  3. Healthier choices: With meal prepping, you have control over the ingredients used, making it easier to incorporate nutritious options into your diet.
  4. Portion control: Preparing meals in advance allows you to portion them correctly, helping you maintain a balanced diet and avoid overeating.

Essential Tools and Supplies for Easy Meal Prep

Before diving into meal prepping, it’s important to have the right tools and supplies. Here are some essentials:

  1. Food storage containers: Invest in a variety of containers in different sizes to store your prepped meals.
  2. Meal prep containers: These containers have dividers to keep different components of your meal separate.
  3. Mason jars: Ideal for salads, overnight oats, and other layered recipes.
  4. Freezer bags: Perfect for storing individual portions of prepped meals in the freezer.
  5. Meal prep bag or cooler: Helps to keep your meals fresh and easily transportable.
  6. Basic kitchen utensils: Knives, cutting boards, mixing bowls, measuring cups, and spoons.
  7. Slow cooker or Instant Pot: Useful for preparing large batches of soups, stews, and other slow-cooked meals.

Planning and Preparing for Easy Meal Prep

  1. Choose your meal prep day: Select a day when you have a few hours to dedicate to meal prep, such as a Sunday.
  2. Plan your meals: Decide on the meals you want to prepare for the week and make a shopping list accordingly.
  3. Grocery shopping: Purchase all the ingredients needed for your meal prep recipes, focusing on budget-friendly options.
  4. Batch cooking: Cook large quantities of staples like rice, quinoa, or roasted vegetables to use in different meals throughout the week.
  5. Prepping ingredients: Wash, chop, and portion your ingredients, making it easier to assemble your meals quickly.

Budget-Friendly Ingredients for Easy Meal Prep

When meal prepping on a budget, it’s essential to choose ingredients that are affordable and versatile. Here are some budget-friendly options:

  1. Rice and pasta: These staples are inexpensive and can be used in various dishes.
  2. Beans and legumes: High in protein and fiber, beans and legumes are an excellent affordable option.
  3. Frozen fruits and vegetables: These are often cheaper than fresh produce and retain their nutritional value.
  4. Canned goods: Items like canned tuna, beans, and vegetables are affordable and have a long shelf life.
  5. Eggs: A versatile and affordable source of protein.
  6. Chicken thighs: Cheaper than chicken breasts but still a great source of protein.
  7. Seasonal produce: Buying fruits and vegetables in season can help reduce costs.

Easy Meal Prep Recipes for Breakfast

Recipe 1: Overnight Oats


  • Rolled oats
  • Milk or yogurt
  • Chia seeds
  • Honey or maple syrup
  • Fresh or frozen fruits


  1. In a jar or container, combine rolled oats, milk or yogurt, chia seeds, and sweetener.
  2. Add your choice of fresh or frozen fruits.
  3. Stir well, cover, and refrigerate overnight.
  4. In the morning, give it a good stir and enjoy cold or heated.

Recipe 2: Egg Muffins


  • Eggs
  • Vegetables (spinach, bell peppers, onions, etc.)
  • Cheese (optional)
  • Salt and pepper to taste


  1. Preheat the oven to 350°F (175°C) and grease a muffin tin.
  2. In a bowl, whisk eggs and season with salt and pepper.
  3. Add chopped vegetables and cheese (if using) to each muffin cup.
  4. Pour the egg mixture into each cup, filling it about ¾ full.
  5. Bake for 15-20 minutes or until the egg muffins are set and lightly golden.
  6. Allow them to cool before storing in the refrigerator.

Recipe 3: Smoothie Packs


  • Frozen fruits (berries, bananas, etc.)
  • Spinach or kale
  • Yogurt or milk
  • Protein powder (optional)
  • Nut butter (optional)


  1. In individual freezer bags, add a combination of frozen fruits, spinach or kale.
  2. If desired, add protein powder or nut butter to each bag.
  3. Seal the bags and store them in the freezer.
  4. When ready to make a smoothie, empty the contents of a bag into a blender.
  5. Add yogurt or milk and blend until smooth and creamy.

Easy Meal Prep Recipes for Lunch

Recipe 1: Mason Jar Salads


  • Lettuce or salad greens
  • Protein (chicken, tofu, chickpeas, etc.)
  • Vegetables (cucumbers, cherry tomatoes, bell peppers, etc.)
  • Dressing of your choice


  1. Layer the ingredients in a mason jar, starting with the dressing at the bottom.
  2. Add the protein, followed by the vegetables, and finally the lettuce or salad greens on top.
  3. Seal the jar and store it in the refrigerator.
  4. When ready to eat, shake the jar to distribute the dressing and empty the contents into a bowl.

Recipe 2: Quinoa Bowls


  • Cooked quinoa
  • Roasted vegetables (broccoli, sweet potatoes, zucchini, etc.)
  • Protein (grilled chicken, shrimp, tofu, etc.)
  • Sauce or dressing of your choice


  1. Divide cooked quinoa into meal prep containers.
  2. Add roasted vegetables and protein on top.
  3. Drizzle with your choice of sauce or dressing.
  4. Store in the refrigerator and reheat when ready to eat.

Recipe 3: Wraps and Sandwiches


  • Whole-grain wraps or bread
  • Protein (turkey, chicken, ham, etc.)
  • Vegetables (lettuce, tomatoes, onions, etc.)
  • Condiments of your choice


  1. Assemble your wraps or sandwiches with your choice of protein, vegetables, and condiments.
  2. Wrap each individually in plastic wrap or store them in sandwich bags.
  3. Keep them refrigerated and grab one whenever you’re ready for lunch.

Easy Meal Prep Recipes for Dinner

Recipe 1: One-Pan Chicken and Vegetables


  • Chicken breasts or thighs
  • Assorted vegetables (broccoli, carrots, bell peppers, etc.)
  • Olive oil
  • Seasoning of your choice


  1. Preheat the oven to 400°F (200°C).
  2. Place the chicken and vegetables on a baking sheet.
  3. Drizzle with olive oil and season with your choice of seasoning.
  4. Toss to coat everything evenly and spread them out in a single layer.
  5. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

Recipe 2: Sheet Pan Fajitas


  • Chicken or beef strips
  • Bell peppers
  • Onion
  • Fajita seasoning
  • Olive oil


  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix together the fajita seasoning and olive oil.
  3. Add the chicken or beef strips, bell peppers, and onion to the bowl and toss to coat everything evenly.
  4. Spread the mixture on the prepared baking sheet.
  5. Bake for 15-20 minutes, or until the meat is cooked through and the vegetables are tender.

Recipe 3: Stir

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