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20+ Budget friendly meal prep ideas to keep your taste buds happy, your belly full, and your budget on track…
Apr 6, 2019 - 80+ Budget friendly meal prep ideas to keep your taste buds happy, your belly full, and your budget on track! Plan, prep, and save.
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20+ Budget Friendly Meal Prep Ideas20+ Budget friendly meal prep ideas to keep your taste buds happy, your belly full, and your budget on track! #mealplan #mealplanning #mealprep #easyrecipe #easydinner #easylunc…
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This budget meal prep shows that healthy eating doesn't have to break the bank. Turn 11 ingredients into 7 meals that cost less than $3!
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BUDGET MEAL PREPby Downshiftology — May 14, 2022 45 Comments
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This budget meal prep highlights that healthy eating doesn’t have to break the bank. I’ll show you how to prep 11 (high quality) ingredients, and then transform those ingredients into 7 exciting mix-and-match meals that cost less than $3.00!
WATCH HOW I MEAL PREP FOR THE WEEK
Follow along in the video below to see how easy this budget meal prep comes together.
@[email protected]#=img=#As always… multi-tasking is key during meal prep. In the video above I show you what items you can cook in the oven while simultaneously using the stovetop or counter to prep other items.
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But remember, you don’t need to do everything you see on this meal prep. Pick and choose ingredients you love or combine ideas from this video with ideas from the other meal prep videos. It’s all about making meal prep work best for you!
TIPS FOR MEAL PREPPING ON A BUDGETWhat’s in season? Not only is in-season produce extra fresh and tasty, but it’s usually cheaper and on sale! Hint – you’ll usually find these items in abundance at the front of the produce section.Don’t be afraid to buy organic items. Organic items tend to be a smidge pricier than non-organic items. But there’s a reason for that – they’re higher quality! Nonetheless, the $2 to $3 difference doesn’t mean you can’t eat healthy on a budget (which I show you in this meal prep).Look for in-house brands. See if your local market carries their own house brand of products. These tend to be a lot more affordable than other name brands. For example – Whole Foods has their own brand called “365 Organic“.Buy in bulk. Warehouse stores like Costco are carrying more high-quality and organic items than ever before. You can find major savings by purchasing items in bulk, particularly for pantry staples.
BUDGET-FRIENDLY INGREDIENTS I’VE MEAL PREPPED
This meal prep features high-quality and organic items, yet remains economical with meals that cost less than $3.00. Think budget-friendly proteins such as canned tuna, eggs, and chickpeas, combined with a rainbow of fresh vegetables.
Baked Sweet Potatoes
Roasted Broccoli Gluten-Free Crepes
Mashed Sweet Potatoes
Roasted Chickpeas Hard Boiled Eggs Chia Seed Jam Tuna Salad Pickled Red Onions
Maple Mustard Tahini Dressing
WAYS TO TRANSFORM THESE INGREDIENTS INTO BUDGET MEALS
There’s quite a few combinations you can make with these 11 prepped ingredients. But here’s some starter ideas that include protein-heavy bowls, a pretty sweet breakfast, refreshing wraps, stuffed sweet potatoes, and more!
Once you’ve made a batch of these soft and chewy gluten-free crepes, there’s endless options for breakfast. But today, I’m putting a strawberry twist on them. Slather a layer of chia seed jam on a flat crepe and fold it up into a triangle. Then add a dollop of yogurt, some fresh strawberry slices and sliced almonds for the final touch.
1 gluten-free crepe: $0.46
3 tablespoons chia seed jam: $1.08
2 tablespoons yogurt: $0.18
2 strawberries: $0.38
Sliced almonds: $0.07Total = $2.17
TUNA SALAD WRAP
Oh yes, you can also use crepes to make a wrap! Just be careful when you roll it up since it’s softer and thinner than a tortilla. Otherwise, all you need to do is lightly pile it with a layer of mashed sweet potato, baby spinach, sliced roasted red peppers, sliced cucumbers, and spoonfuls of tuna salad. Roll it all up, slice in half, and enjoy.
1 gluten-free crepe: $0.46
¼ cup mashed sweet potato: $0.21
¼ cup baby spinach: $0.17
6 slices cucumber: $0.19
½ roasted red pepper: $0.48
¼ cup tuna salad: $1.09Total = $2.60
ROASTED RED PEPPER CHICKPEA SALAD
Quick, throw-together salads are my specialty. For this version, add ½ a cup of chickpeas, 1 cup of diced cucumbers, 1 roasted red pepper (thinly sliced), and roughly chopped pickled red onions. Drizzle with balsamic vinaigrette and toss everything together. Then sprinkle on crumbled goat cheese and chopped parsley.
1 cup diced cucumber: $0.45
½ cup roasted chickpeas: $0.61
1 roasted red pepper: $0.96
1 tablespoon chopped pickled red onions: $0.17
2 tablespoons chopped parsley: $0.16
1 tablespoon balsamic vinaigrette: $0.15
½ ounce goat cheese: $0.35Total = $2.85
CHICKPEA STUFFED SWEET POTATO
Stuffed sweet potatoes are my jam. They’re super filling and fun to load up with a variety of ingredients. First, chop up ¼ cup of roasted broccoli and toss it with ¼ cup roasted chickpeas, then warm that up. Slice an opening in the warmed baked sweet potato and stuff it with the broccoli mixture. Then top it off with a few pickled red onions, chopped parsley, and a drizzle of creamy mustard tahini.
15 Best Healthy Meal Prep Recipes for Beginners on a Budget
Looking for a great collection of healthy Meal Prep recipes for beginners on a budget? Cook your lunch for the entire week with these meal prep recipes and lose weight! From chicken fajita, to zucchini noodles. Meal prepping is probably one of the best lifesavers, especially in today’s fast-paced society. If you’re
15 Best Healthy Meal Prep Recipes for Beginners on a Budget
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Looking for a great collection of healthy Meal Prep recipes for beginners on a budget? Cook your lunch for the entire week with these meal prep recipes and lose weight! From chicken fajita, to zucchini noodles.
Meal prepping is probably one of the best lifesavers, especially in today’s fast-paced society. If you’re someone who goes to work bright and early and goes home late at night, then you might not have enough time to cook yourself a meal or two. This is where meal prepping comes beneficial.
To give you a quick definition, meal prepping is dedicating a bit of time to batch-cook ingredients ahead of time and prepare meals for the week. This means that you just need to reheat these and you’re all good to go. You just need to find the perfect food containers!
What Are Some Healthy Meal Prep Ideas?
Eating healthy can require a bit of work. And if you’re someone who just doesn’t have enough time, then meal prepping is your answer. It also helps that meal prepping will help you eat healthier because it will prevent you from making impulsive food choices when you’re hungry.
Don’t worry, you don’t need to do anything fancy when meal prepping—it can be as simple as chopping and mixing a bunch of vegetables or cooking some bits of chicken ahead of time.
I have here a list of easy meal prep ideas that you can cook and prepare in less than 30 minutes on your free day:Smoothies. But make it healthy! Fruits are essential here.Overnight oats. Add some chia seeds and healthy toppings such as fruits.Fruit Parfait. Fruit, granola, and a little bit of yogurt.
You can never go wrong with this!Veggie Sandwich. Really easy to make. You can add some lettuce, carrots, tomato, and anything you want!
Planning and preparing your meals ahead of time is one of the most effective ways to keep your meal budget in check. But there is one tiny struggle: thinking of the kind of meals to prepare per day for an entire week or whatever timeframe you chose for the meal prepping. So, in this article, I am going to fill you in on some of my favorite cheap meal prep ideas along with several meal ideas that I’ve come up with all on my own.
Cheap Meal Prep Ideas for the Week
We don’t have enough hours in a day. This is most especially true for me. I have a lot going on for me every day in both my personal and professional life. Even just spending a few hours in the kitchen to make breakfast, lunch, and dinner takes a lot from my day. Not that I don’t love doing it. I really love to cook. But there was a time when I wished that there was a way to save time. The solution that I thought of was preparing my meals in advance.
What I did was I would prep my meals for an entire week during Sundays. That said, I was able to take advantage of my entire day from Mondays thru Saturdays. It saved me a lot of time. I only had to think of meals that I could stock up in the fridge and wouldn’t go bad. Here are some of my cheap meal prep ideas for the week that you, too, can emulate.
Cottage Cheese Crab Bowl
These things cost me under $2. I can make them in about 10 minutes. It’s yummy and relatively easy to make.
I really love portioned meals that I can just grab, reheat, and go. I love eating these for breakfast but these are also fine quick-to-make meals for dinner.
Roasted Sausage and Vegetables
I do make these a lot. It’s an excellent breaker for the week if you’ve eaten all light meals the entire time.
Healthy Cheap Meal Prep Ideas
Living a healthy life + living a busy life means you need to prep the right kind of meals and serve them in proportions. Before I give out some of my best healthy cheap meal prep ideas, I just want to give you some pointers.
First, I highly recommend that you put your meals in a mason jar. It’s absolutely the best way to keep proportions in check. Plus, it makes it easy for you to microwave them if need be.
Also, be conscious of how many meals you need for the week. Be careful not to prep too many meals. This will totally ruin your plan to eat healthily as well as your goal to budget your meals.
This could be one of my simplest meal ideas but they just never get old. It’s the perfect easy-prep meal if you are vegetarian, or even if you aren’t.
Fruit and Yogurt Parfait
I make this almost every day. I could be eating them for breakfast today, for dinner tomorrow, and then as a snack the day after. I can’t help it. I really love yogurt.
Spicy Chicken with Rice and Beans
This is great if you are looking to eat something a little heavy but still leaning on the healthy side. Now, if you aren’t comfortable with spicy food, you can go with regular chicken, but as for me, I like the spicy ones since it makes the meal more appetizing.
Cheap Meal Prep Ideas for College Students
You can consider this a bonus. Maybe you’re still a college student maybe you have a sibling or kid who is studying college. Here are some of my cheap meal prep ideas for college students that might help.
Low Carb Pizza Meal
College kids love pizza. Adults do too but when you’re in college, there is a higher propensity to order pizza. How is it low-carb? Well, you get to add all the ingredients, just without the carbs.