You don’t have to go all out with fancy meal prep to make it work for your week. The goal is consistent protein, decent taste, and containers that are simple to wash. These meal prep ideas are also grocery budget friendly and work for post workout meals, lunches, and dinners.
| Group | Dishes |
|---|---|
| Breakfast | Egg Bake, Overnight Oats, Protein Pancakes, Turkey Breakfast Hash |
| Lunches and snack boxes | Turkey Taco Bowls, Tuna Bean Salad Jars, Cottage Cheese Snack Boxes, Greek Yogurt Chicken Salad, Rotisserie Chicken Meal Prep, Chicken Bean Prep Bowls |
| Soups, chili and curry | Lentil Chicken Soup, Beef And Bean Chili, Chicken Chickpea Curry |
| Rice and noodle dinners | Tofu Veggie Stir Fry, Edamame Fried Rice, High Protein Ramen, Skillet Chicken And Rice, Fish Rice Bowls |
| Dinners to portion out | Sheet Pan Chicken And Veggies, Turkey Pasta Marinara, Salsa Chicken, Stuffed Baked Potatoes, Chicken Meatballs, Salmon Patties, BBQ Lentils And Sausage, Bean And Cheese Burritos |
Breakfast
Egg Bake
Eggs are one of the cheapest sources of protein, and an egg bake comes together in one pan. Whisk eggs with thawed frozen spinach, onion, and a bit of cheese if you’ve got it, then bake in a pan and slice into squares. This breakfast is quick to prepare and can be eaten on the go. If you need sustained energy and want some extra carbs, grab a side of toast or potatoes.
Overnight Oats
Grab oats and milk (or a non-dairy option) and Greek yogurt and a spoon of peanut butter, and refrigerate overnight. In the morning, it’s thick and ready to eat with a spoon even if you’re rushing. Instead of purchasing pricey toppings, you can add a banana to increase the sweetness.
Protein Pancakes
These pancakes are a breakfast, not a dessert. Blend some eggs, oats, a banana if you want, a little baking powder, and cook them like any other pancakes.
They are gooey in the middle and exactly like pancakes. You can even make these pancakes in bulk and store them in the fridge, so breakfast is ready for the next few days. You can also add some Greek yogurt on top for a protein boost and some extra creaminess.
Turkey Breakfast Hash
This meal can be eaten as breakfast, but can also be eaten as a recovery meal. To make, cook some diced potatoes until they become crispy, and then add ground turkey and seasoning. If you want, you can have it already packed for a grab and go breakfast, then add fresh eggs on top, or mix them into the hash. Pack it for early mornings when you need a full meal.
Lunches and snack boxes
Turkey Taco Bowls
Turkey taco bowls simplify lunch as they can be prepared without cooking anything. Brown ground turkey with taco seasoning (store brand is fine), then portion over rice with beans and frozen corn. You can help prevent it from becoming too watery by adding salsa or hot sauce just before eating it. It is cheap and has a high protein content.
Taco turkey bowls are flexible. You can change the ingredients based on personal and seasonal preferences.
For example, roasted sweet potatoes or bell peppers add sweetness and different nutrients. If you want to get a little more fiber in your diet, you can use black or kidney beans. This isn’t very expensive and gives you a chance to try new toppings like, avocados, shredded cheese, and fresh cilantro.
Tuna Bean Salad Jars
This lunch comes mostly from cans. All you need is a can of tuna, some drained white beans, a few crunchy drained bean veggies, a bit of olive oil, some lemon juice, a pinch of salt, and some pepper. Keep it in containers and eat it as-is, over greens, or with crackers. If you don’t like tuna, canned salmon is a good option as well.
Cottage Cheese Snack Boxes
Cottage cheese is an excellent food choice for your grocery cart. You can make snack boxes which include cottage cheese, crunchy veggies, fruit and some crackers or nuts.
It’s not a full meal for most people, but it can serve as a bridge between meals or a late-afternoon snack. If you are avoiding dairy, you can substitute the spread for hummus and consider adding a hard-boiled egg on the side (if you eat eggs).
Greek Yogurt Chicken Salad
In this recipe, we will not use as much mayonnaise as other chicken salad recipes do. We will use shredded chicken, plain Greek yogurt, and diced celery with a sprinkle of salt and pepper for seasoning. Also, we will use chopped pickles or grapes for a bit of brightness.
It packs well, and it’s easy to portion into a wrap or onto toast. If you’re unsure what proportion to use, start with a combination of yogurt and mayo in equal amounts. You can tweak it more to your liking for the following batches.
Rotisserie Chicken Meal Prep
A rotisserie chicken does cost a little bit more at first but gives you multiple meals in a short amount of time. You can also pair it with a bagged salad and some microwave rice for a lunch bowl. If you are trying to stretch the bird, save the carcass for broth.
When your family is busy, a rotisserie chicken saves time. You can use the chicken in a number of different meals, so the family won’t get bored of the same thing. You can use it to make chicken sandwiches, stir fry, or throw it in a salad.
For kids, it is a great idea to let them help choose how to use the chicken throughout the week as it will likely make meal prep more fun for them. You can also use the carcass to make homemade stock for soups or stews.
Chicken Bean Prep Bowls
To avoid eating the same bowl of food every day for lunch, it’ll be good to plan out your budget for the week. To make this bowl, you will need to season the chicken with cumin, chili powder, garlic, and some salt and sauté it with peppers and onions. Then, add some beans and rice.
Lastly, you can finish it off with a yogurt (or sour cream) and salsa combination, and a squeeze of lime. It is best to pack the yogurt/sour cream and salsa combo separately from the rest of the ingredients to maintain the best texture after reheating the bowl.
Meal prep saves you time during the week and helps build healthy habits because you have healthy foods available. With meals planned, you won’t turn to unhealthy foods because you won’t have to figure out what to eat. If you meal prep protein, vegetables and whole grain, you will have meals that will give you energy and stamina to get you through the day. This can also help you save money so you can use the savings for better food.
Soups, chili and curry
Lentil Chicken Soup
Lentils are very cheap and cook very quickly. Simmer lentils with onion, carrots, celery, broth, and spices, then stir in shredded rotisserie chicken or leftover cooked chicken. This dish reheats well, so you can portion it out for the week. It holds you over without feeling heavy. If you want something more, I recommend squeezing lemon juice into the pot before serving.
This basic soup can be turned into something better with the addition of more spices. Try some cumin, turmeric, or a little cayenne pepper. You can also control the soup’s consistency, if you want it creamier than I suggest blending some of the soup beforehand and then adding the chicken.
Also, don’t be afraid to experiment with some new vegetables, this soup can take on different ingredients.
Beef And Bean Chili
Chili is one of the best meals to prep for the week because it keeps 3 to 4 days in the fridge and tastes better after a day. You make it using ground beef or turkey, 2 cans of beans (your choice), canned tomatoes, 1 onion, and chili powder. Feel free to add more beans to stretch the meat further. If you need to feed a family, serve the chili over rice to make it even go further.
Chicken Chickpea Curry
Although curry may seem to require a lot of effort, it’s actually the opposite. It can be quite the forgiving meal to prepare. Start by chopping up an onion and some garlic. Sauté the onions and garlic and then combine with curry powder. After, you can add some canned tomatoes or a can of coconut milk.
Let your chicken and chickpeas simmer until everything is soft. It makes a big batch and if you let it sit longer, it makes more curry flavor, so it’s best to prep the night before and let it deepen overnight. Depending on how many guests you have, you may want to keep one portion on the low end and let others add chili at the table.
Rice and noodle dinners
Tofu Veggie Stir Fry
Tofu is usually cheaper than meat and it absorbs sauce well. You can either take the time to press it, or if you’re short on time, just pat it dry, cube it, and crisp it in a pan. Once that’s done, add some frozen stir fry veggies and a simple sauce (soy sauce stir fry, garlic and ginger, a bit of sugar). This meal takes little effort on a weeknight.
Firm tofu lists about 17.3 g of protein per 100 g in USDA FoodData Central.
Edamame Fried Rice
To make this dish, you can use rice that you made yesterday. First, get some edamame and frozen vegetables to sauté. Next, throw in the rice and some scrambled eggs. For seasoning you can use soy sauce and sesame oil if you have some. This is a quick and cheap dish with a good amount of protein.
High Protein Ramen
Use inexpensive noodles, then add protein in the form of sliced cooked chicken and a jammy egg (or two). You can also throw in some frozen spinach or mixed veggies directly into the broth for added nutrition without any fuss. You won’t need to stop at a specialty store.
Ramen is popular because it is versatile. Different broths, such as miso and bone, can be used to customize the flavor of your ramen.
To add nutrition and enhance the visual appeal of the dish, you can also add toppings like seaweed, green onions, and sesame seeds. Ramen is also great for upcycling leftover ingredients. This makes ramen a good option for reducing food waste.
Skillet Chicken And Rice
Cabbage is cheap, can be stored in the fridge for a long time, and is sweet and tender when cooked. Sauté some onions and seasoned cabbage. Afterwards, mix with some precooked chicken and serve over rice. It’s a “my fridge looks empty but dinner happened” kind of meal. Soy sauce or vinegar adds more flavor.
Fish Rice Bowls
Canned fish is an affordable source of protein. For instance, mixing rice and cucumber and adding a few olives, some squeezed lemon, a dash of herbs and topping it with sardines or mackerel makes a full meal. Pairing fish with something fresh and crunchy balances it. If you think canned sardines might be too strong for you, you can try mackerel as it has a milder flavor.
Dinners to portion out
Sheet Pan Chicken And Veggies
Thighs suit a budget and stay juicy even if you don’t watch the oven closely. Toss thighs and whatever vegetables are on sale with salt, pepper, garlic powder, and a little oil, then roast until everything is browned.
You can repeat this by dividing it out with either rice or potatoes. To add more protein without spending more, you can add a side of beans.
Using one sheet for protein and veggies saves time and makes clean-up easy, with no extra pots and pans.
Different herbs and spices will change the flavor of your chicken and veggies. You could add paprika or rosemary for a different taste each time. If you have leftover chicken, consider shredding it and adding it to salads or wraps for lunch.
Turkey Pasta Marinara
Chickpea versus wheat pasta cost difference is relatively small compared to replacing a protein source. Brown ground turkey, add jarred marinara, and let it simmer while the pasta cooks. When separated into portions, you have a high-protein meal. If chickpea pasta isn’t on sale, use regular pasta and a little more turkey.
Salsa Chicken
I enjoy recipes that don’t require me to use every bowl in the house. Put chicken breasts or thighs in a slow cooker with salsa and a little salt, then shred once it’s tender. Use the chicken for tacos and rice. You can even put it in a baked potato. It also saves money because you won’t have to toss leftovers.
Stuffed Baked Potatoes
Potatoes are cheap and filling and can be topped with protein sources. You can cook a tray of seasoned ground turkey and beans or leftover chili and stuff the potatoes. You can add a little extra cheese or Greek yogurt on top.
Chicken Meatballs
Meatballs may seem time-consuming, but the mix has only a few ingredients. All you need to do is mix some ground chicken (or another meat if you want), some oatmeal or breadcrumbs, add garlic, an egg, and some seasoning.
After that, you just bake them until brown. These can be used with subs, pasta, rice bowls, or you can just dip them in some sauce. Freeze half for later.
Freezing meatballs can save you time and give you meals that are filled with protein. To save time preparing meals, you can prepare a bulk amount of meatballs and then freeze them in portions. Last minute meal options are also covered when you have frozen meatballs available.
Don’t be afraid to experiment with different spices to change the flavor of your meatballs, and add some chopped veggies to the mix to improve their nutritional value. Changing the flavors keeps the meals from repeating. Meatballs are also popular with kids, which helps for family dinners.
Salmon Patties
Canned salmon is good protein value and is easier to make salmon cakes than it is to make salmon fillets. To make salmon cakes, you mix together the salmon with an egg, some breadcrumbs, onion (chopped), and your favorite seasonings. Once mixed, you fry it until it is crispy.
This keeps 3 to 4 days in the fridge and can be reheated in the air fryer or on the stovetop. Pair it with some rice and a quick salad.
BBQ Lentils And Sausage
This meal can be prepped on a Sunday. Cook some lentils to tenderness and mix in a little barbecue sauce and your choice of spices. If you want to add more protein, turkey sausage adds a smoky flavor without the steak prices. This meal goes nicely with baked sweet potatoes and perhaps some green veggies on the side.
Bean And Cheese Burritos
Fill some tortillas with beans, cheese, and shredded chicken. Then wrap them and place them in the fridge or freezer. You can reheat them in the skillet or in the microwave, depending on how much time you have. To keep them from getting soggy, add the salsa when you eat.
Ingredient protein figures are based on USDA FoodData Central. How we calculate nutrition.
