Last Updated on November 7, 2022 by

Preparing your meals ahead of time can be extremely beneficial in a number of different ways. You will be able to save money and avoid the temptation foods that will ruin your diet. Cooking your meals at home gives you more control over the ingredients and is a lot healthier than eating out regularly.

Meal prep is a great way to save time and money while improving your health. Unfortunately, it’s easy to fall into the trap of unhealthy ready meal snacks, which are usually overpriced and full of unnecessary additives. With a little preparation and budgeting, healthy meal prepping can become part of your weekly routine without costing you a fortune. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Prep For Weight Loss On A Budget, make sure you read this article.

Meal Prep For Weight Loss On A Budget

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.

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 BUDGET

• What’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
• Balsamic Vinaigrette

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!

STRAWBERRY CREPES

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: $0.07
• Total = $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: $1.09
• Total = $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: $0.35
• Total = $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.

• 1 baked sweet potato: $0.60
• ¼ cup roasted chickpeas: $0.30
• ¼ cup roasted broccoli: $0.51
• 1 teaspoon chopped parsley: $0.03
• 3 sliced red onion: $0.17
• 2 tablespoons maple mustard tahini: $0.48
• Total = $2.09

MASHED SWEET POTATO BOWL

Think of this as a classic hummus bowl, but with a sweet potato twist! Add a large schmear of mashed sweet potato on one side of the bowl, then add ½ cup of roasted broccoli on the other. Slice up one hard boiled egg into quarters and add that on top. Sprinkle chopped pumpkin seeds, chives, salt, pepper, and that’s it! 

• ½ cup mashed sweet potato: $0.42
• ½ cup roasted broccoli: $1.02
• 1 hard boiled egg: $0.67
• 2 teaspoons chopped pumpkin seeds: $0.03
• 1 teaspoon chopped chives: $0.01
• Total = $2.15

TUNA SALAD BENTO BOX

This one’s great for the kiddos, or whenever you need a lunch on-the-go! I’m using my all-time favorite Monbento Box here (which you can also see in my bento box lunch ideas video). In one container, you’ll add a handful of spinach leaves and dollop 2 scoops of tuna salad on top. In the other container, you’ll add sliced cucumbers, one boiled egg (cut in half with salt and pepper), and fresh strawberries. 

• ½ cup baby spinach: $0.34
• ¼ cup tuna salad: $1.09
• 10 cucumber slices: $0.28
• 1 hard boiled egg: $0.67
• 3 strawberries: $0.57
• Total = $2.95

BOILED EGG SNACK

We sometimes forget that a hard boiled egg makes for the perfect high-protein healthy snack! And to give it a flavor boost, just slice it in half and sprinkle everything bagel seasoning on top.

• 1 hard boiled egg: $0.67
• ¼ teaspoon everything bagel seasoning: $0.04
• Total= $0.70

10 Tips for Budget-Friendly Meal Prepping (That’s Still Healthy)

A guide to grocery shopping for efficient, nutritious and inexpensive meals.

It’s not hard to prepare healthy meals at home — it just takes a little planning.

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In an effort to save money and eat healthier, I challenged myself not to eat out for two weeks. (Full disclosure: I lasted eight days cooking all of my meals before I splurged on a burrito bowl at Chipotle.) For those of you looking to increase your at-home cooking but not your spending — who are stronger-willed than I am — I’ve got 10 tips for how to plan out your healthy budget meal prepping, before going to the store, at the store and once you’re home.

For this challenge, I focused on affordable, nutritious, filling foods. As a college student on a shoestring budget with limited cooking supplies, I hope these tips will be helpful for anyone looking to save money on balanced, simple home-cooked meals. (You can also check out our stories on whether it’s cheaper to buy groceries online or in the store, and if meal kits are worth the money compared to regular groceries.) 

Before going to the store

1. Figure out your nutritional goals 

Everyone is different, so think about what you need to fuel your lifestyle. Are you active? Do you have dietary restrictions? Do you have an allergy that makes getting the right nutrients more difficult? 

For the best bang for your buck, the base of your meal should aim to have all three macronutrients: a carbohydrate, a protein and a fat. To make a fully balanced meal, include fruits and vegetables wherever possible. According to the Centers for Disease Control and Prevention, only one in 10 adults in the US eats enough vegetables and fruits (2-3 cups of veggies and 1.5-2 cups of fruit per day). 

To help you plan, check out our story on which fruits and veggies are most affordable right now. 

2. Set a budget

So how do you set a budget for groceries? The US Department of Agriculture recommends that men aged 19 to 50 on a low-cost to moderate budget should spend about $66 to $82 per week, based on dietary intake recommendations. For women in the same age group, that weekly budget is $57-$70. This will also vary depending on the price of groceries where you live, but will help as a general guideline if you’re not sure where to start. 

For basics such as bread, milk and butter, I recommend a store like Aldi or Trader Joe’s, which have business models that keep prices lower than many other supermarkets. For example, at Aldi, I recently bought almond milk for $1.45, almost $2 cheaper than the generic Whole Foods brand. So, check out these options if you have one near you for most basic items before heading to another store.

3. Find recipes and make a grocery store list 

This seems self-explanatory, but many people end up impulse-buying goods they don’t need. The grocery store is designed so we do! Before you go, look up easy recipes online, open up a cookbook or plan to double up on recipes you can already make. There are plenty of websites, YouTube channels and TikTok videos dedicated to healthy meal-planning.

If you’re meal prepping, write down the ingredients for each meal, and how much of each are needed. By making a grocery list, you can focus on exactly what you need and stick to it.

If you don’t know where to start, I generally aim to buy:

1 lean meat item 

• Chicken
• Ground turkey 

2 non-meat protein items

• Beans
• Tofu
• Edamame

3 starches, preferably whole grain

• Brown rice
• Pasta
• Bread
• Oatmeal

2-3 different servings of fruits (frozen or fresh)

• Bananas
• Strawberries
• Blueberries
• Pineapple

2-3 different servings of vegetables (frozen or fresh)

• Carrots
• Broccoli
• Green beans
• Cauliflower
• Spinach

1-2 fat sources 

• Avocado
• Olive oil
• Nuts

If you need some meal inspiration, here are a few of my go-to recipes and ingredients for different meals:

Breakfast

• Smoothie (frozen fruit, milk, spinach, Greek yogurt)
• Oatmeal (and fruit)

Lunch

• Flatbread wraps (whole grain wrap, chicken, beans, cheese, lettuce, corn, chipotle mayo, avocado) 

Dinner

• Taco bowl (rice, beans, meat (optional), red onion, lettuce, fajita vegetables, cilantro, avocado) 
• Stir fry (rice, frozen stir fry veggies, meat (optional), soy sauce, peanut butter, honey, red pepper flakes)

At the store

4. Read the nutrition labels

Get down on the bottom row and take the time to read the nutrition label to see if what you’re buying is actually providing the nutrients you’re looking for, whether that’s fiber, vitamins, or protein. Check out our guide on what to look for and avoid on nutrition labels. 

5. Do the math 

I know you want to get in and get out of the store as fast as possible, but a couple extra minutes could save you money. Many companies have reduced their food portion sizes while keeping prices the same. Cross-check between brands and different sizes for the best deal by dividing the total price by the total weight. While you have your calculator out, try totaling as you shop. You will start to remember item prices, and you won’t be startled at the register. 

6. Buy store brands

Everyone knows store brands are usually cheaper than premium brands, but the margin is higher than you’d think. Buying store brands wherever you shop can save you as much as 40%, say expert grocery shoppers.

7. Shop grocery store sales in-store and online

Pay attention to the sales at the store. Many grocery stores release a weekly ad that you can scan beforehand. Pick out the items you want to use and try to plan your meals for the week around discounted items. If you know you buy an item often and it’s on sale, stock up on it. (Lots of in-season fruits are less expensive, too.)

Many large stores have apps or websites, so lookout for online-specific discounts and deals. Coupon websites such as Coupons.com have a section entirely for grocery stores. Selecting the items you’d like to buy beforehand also helps you diversify your meals as you incorporate new on-sale items.

8. Prioritize versatility

The key to buying groceries is not to get fancy — you don’t need that pricey truffle oil that you’re only going to use in one recipe ever. Keep it simple with the ingredients you know you’ll use and use a lot. Save the experimenting for when you have more money. Ingredient-prepping is less daunting than meal-prepping, so if you have similar bases while varying the spices and sauces, you’ll be able to stretch a handful of ingredients into different meals.

9. Buy frozen or canned

Frozen and canned fruits and vegetables aren’t the enemy. A 2017 study showed that not only are frozen vegetables and fruit nutritionally comparable to fresh ones, but frozen produce may actually retain vitamins more efficiently than fresh produce stored in the fridge for five days or more. Canned items are processed more than frozen produce, but they are both harvested and preserved at peak ripeness. Regardless, eating frozen and canned foods are a great way to add essential vitamins and minerals into your diet easily and affordably.

After the store

10. Make your food last

The steps you take after grocery shopping are crucial to efficiently using the food you just bought. Take steps to preserve your food in the fridge longer, including your fruits and veggies, and organize your kitchen to save money and stay motivated to eat the good food you just bought. 

Happy meal prepping! For more tips on healthy meal preparation, check out expert picks on the best fish to grill, and the best air fryers.