This budget meal prep proves that eating well doesn’t have to be expensive. Here I outline how to prep 11 high-quality ingredients and use them to create 7 satisfying mix-and-match meals that cost under $3.00 each.
Watch How I Meal Prep For The Week
Watch the video to see how this budget-friendly meal prep comes together. It demonstrates simple steps and efficient multitasking to get everything ready for the week.
Multitasking is the secret—you can roast vegetables in the oven while prepping other items on the stovetop or counter. You don’t have to make everything shown here; pick the ingredients and meals you enjoy and adapt this plan to fit your preferences and schedule.
Tips For Meal Prepping On A Budget
- Choose in-season produce. Seasonal fruits and vegetables are fresher, tastier, and often discounted—look for displays at the front of the produce section.
- Consider organic options. Organic items can be slightly pricier but often offer better quality. A small price difference doesn’t have to derail a budget plan.
- Try store or house brands. Many retailers offer affordable in-house brands that are comparable in quality to name brands.
- Buy pantry staples in bulk. Warehouse stores can provide cost savings on staples like grains, seeds, and canned goods when purchased in larger quantities.
Budget-Friendly Ingredients I’ve Meal Prepped
This plan uses mostly high-quality and organic items while staying budget-friendly. Think affordable proteins like canned tuna, eggs, and chickpeas, paired with a variety of roasted and 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
With these 11 components you can assemble many different meals. Below are several examples that showcase breakfasts, wraps, bowls, and stuffed sweet potatoes—each designed to be filling, flavorful, and inexpensive.
Strawberry Crepes
Soft gluten-free crepes make a versatile breakfast. Spread a layer of chia seed jam on a crepe, fold it, and top with a dollop of yogurt, fresh strawberry slices, and sliced almonds for crunch.
- 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
Use a crepe as a delicate wrap. Spread mashed sweet potato across the crepe, top with spinach, roasted red pepper slices, cucumber, and tuna salad. Roll carefully, 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
For a quick salad, combine roasted chickpeas with diced cucumber, sliced roasted red pepper, and chopped pickled red onions. Drizzle with balsamic vinaigrette and finish with crumbled goat cheese and 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 hearty and versatile. Mix roasted broccoli with roasted chickpeas, warm briefly, and spoon into a split baked sweet potato. Top with pickled red onions, parsley, and a drizzle of maple 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
Build a bowl with a generous scoop of mashed sweet potato, roasted broccoli, sliced hard boiled egg, and a sprinkle of pumpkin seeds and chives. Season with salt and pepper for a comforting, protein-rich meal.
- 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
Pack a simple bento with spinach and tuna salad in one compartment and sliced cucumber, a hard boiled egg, and fresh strawberries in the other. It’s kid-friendly and easy to take on the go.
- 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
A hard boiled egg is a simple, high-protein snack. Slice it in half and sprinkle everything bagel seasoning or your favorite spice blend for extra flavor.
- 1 hard boiled egg: $0.67
- ¼ teaspoon everything bagel seasoning: $0.04
- Total = $0.70
Downloadable Budget Meal Prep Guide
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My Healthy Meal Prep Cookbook!
The “Healthy Meal Prep” cookbook is available for pre-order and contains more meal plans, recipes, and tips to simplify weekly cooking and planning.
More Meal Prep Ideas
If you want additional inspiration, check previous meal prep posts and videos for seasonal menus, big-batch strategies, and freezer-friendly recipes.
- Meal Prep Ideas: 9 Ideas to Save Time in the Kitchen
- Spring Meal Prep: Healthy Meal Prep Ideas
- Summer Meal Prep: Light and Fresh Meal Prep Recipes
- Winter Meal Prep: Hearty and Nourishing Meal Prep Recipes
- Meal Prep Containers: Options that aren’t plastic
- Chia Pudding Meal Prep: Freeze and enjoy
- 6 Simple Chicken Marinades
I hope this budget meal prep inspires you to simplify your week and enjoy delicious, affordable meals. Share how it worked for you in the comments below!