Have a limited food budget? Planning your meals is probably overwhelming. Well, that’s where this round-up of cheap meal prep recipes steps in.
You don’t need to spend big bucks to eat tasty meals. All you need for tasty and healthy meals on a budget is a bit of planning and preparation.
Here are the best cheap meal-prep dishes to try!
1. Teriyaki Chicken Meal Prep
Source: allnutritious.com
If you spend your days busy at the office, you need something nutritious to pick you up. Like this lovely chicken dish.
Sweet, garlicky, and sticky, these chicken cubes are paired with rice and broccoli. That makes them healthy, delicious, and perfectly filling.
If you want to, you can save a bit of the Teriyaki sauce and drizzle over the rice.
Per Serving:
• Calories: 653
• Fats: 20g
• Protein: 51g
• Carbs: 68g
• Fiber: 2.4g
• Sugar: 23g
2. Healthy Orange Chicken
Source: allnutritious.com
Citrusy chicken for a sweet, fruity, and Asian-inspired dish.
This meal-prep bowl also includes broccoli and rice. But it’s also topped with sesame for a bit more texture.
The recipe is made in 35 minutes. And it is just the thing you need in the middle of the week. Is it not?
Per Serving:
• Calories: 662
• Fats: 15g
• Protein: 62g
• Carbs: 71g
• Fiber: 6.1g
• Sugar: 21g
3. Sheet Pan Chicken Fajitas
Source: allnutritious.com
Regularly craving Mexican food? Then, having these meal-prep containers in the fridge is a true life-saver.
Peppers, chicken, onions, and your favorite Mexican flavors. All roasted on a single sheet. And ready in 35 minutes.
This dish is best served in corn shells, with sour cream and salsa or guacamole.
Per Serving:
• Calories: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g
4. Sheet Pan Chicken Thighs
Source: allnutritious.com
Another sheet pan recipe for chicken. Only this one uses bone and skin-on chicken thighs. It is paired with carrots, peppers, Brussels sprouts, and onions.
The chicken is seasoned with garlic and honey. And it is sprinkled with chili powder for a lovely kick.
The dish is rich in protein and free of gluten and dairy.
Per Serving:
• Calories: 478
• Fats: 33g
• Protein: 18g
• Carbs: 31g
• Fiber: 6.3g
• Sugar: 17g
5. Healthy Egg Salad Bowls
Source: allnutritious.com
Egg salads are the perfect energizing dish when you don’t feel like eating meat. And this creamy bowl packs 27 grams of protein. So you can say it’s the perfect pick-me-up.
It is paired with avocados, onions, and tomatoes. But it is the creamy yogurt and Dijon dressing that makes it so tasty.
Per Serving:
• Calories: 469
• Fats: 31g
• Protein: 27g
• Carbs: 23g
• Fiber: 10g
• Sugar: 9.5g
6. Keto Egg Bites
Source: allnutritious.com
Perfect as a breakfast on the go, these egg muffins are very convenient to both make and eat.
Besides eggs, they also pack ham, cheese, and onions. And they’re soft, cheesy, and super satisfying.
You need half an hour to make them. And they’re Keto-approved and very low in carbs.
Per Serving:
• Calories: 43g
• Fats: 3g
• Protein: 3.4g
• Carbs: 0.5g
• Fiber: 0g
• Sugar: 0.2g
7. Egg Muffin Cups
Source: allnutritious.com
Another egg muffin recipe. But this one is a bit more colorful and nutritious.
It is packed with broccoli, peppers, onions, and spinach. But feel free to add some shredded or crumbled cheese if you want to make it cheesy.
This low-calorie and protein-rich breakfast is ready in 40 minutes, and it is suited for a vegetarian diet.
Per Serving:
• Calories: 81
• Fats: 3.7g
• Protein: 6g
• Carbs: 6.1g
• Fiber: 1.6g
• Sugar: 2.9g
8. Overnight Oats
Source: allnutritious.com
Don’t have time for cooking in the morning? Make this oatmeal the night before!
A very detailed method for making overnight oats. Filled with tips, tricks, and handy substitutes to know of.
The recipe uses yogurt, almond milk, and seeds. And it is as sweet as it is nutritious.
Per Serving:
• Calories: 461
• Fats: 15g
• Protein: 29g
• Carbs: 57g
• Fiber: 10g
• Sugar: 16g
9. Stir-Fried Pork Meal Prep
Source: allnutritious.com
Tired of chicken? These pork stir-fry containers will be the perfect thing to pack in your lunchbox.
They are paired with peppers, green beans, and snow peas. And are rich in garlicky and gingery flavors.
This dish takes only 25 minutes to make and will provide 400 calories.
Per Serving:
• Calories: 409
• Fats: 19g
• Protein: 32g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 8g
10. Blueberry Oatmeal Muffins
Source: allnutritious.com
Soft, fruity, and incredibly moist. These blueberry-dotted muffins make a sweet and wholesome breakfast or snack.
They are made with almond flour and rolled oats. And also use coconut sugar.
A gluten and dairy-free recipe that everyone will absolutely enjoy!
Per Serving:
• Calories: 199
• Fats: 10g
• Protein: 6.5g
• Carbs: 22g
• Fiber: 2.9g
• Sugar: 10g
11. Healthy Chicken Burrito Bowls
Source: allnutritious.com
Are you craving Mexican takeout? Have my Healthy Chicken Burrito Bowls instead.
They’re full of yummy Mexican flavors. You’ve got spicy Mexican rice, creamy black beans, sweet corn, fresh arugula, and juicy tomatoes.
If you don’t have it yet, this is your sign to get this Instant Pot. Check out more chicken and rice meal prep ideas here!
Per Serving:
- Calories: 520
- Fats: 13g
- Protein: 37g
- Carbs: 64g
- Fiber: 9.5g
- Sugar: 4.2g
12. Greek Chickpea Salad
Source: kristineskitchenblog.com
This Greek Chickpea salad is packed with dreamy Greek flavors. There’s fluffy couscous, sweet cherry tomatoes, chickpeas, fresh cucumbers, salty olives, and creamy feta cheese.
Besides being delicious, this salad is also good for you. It contains almost 50% of your daily fiber needs. So, it’s good for your digestion.
Per Serving:
- Calories: 688
- Fats: 27g
- Protein: 22g
- Carbs: 91g
- Fiber: 12g
- Sugar: 11g
13. Meal Prep Shrimp Taco Bowls
Source: gimmedelicious.com
You’ve got Mexican-seasoned shrimp combined with black beans. So, you have just enough shrimp to satisfy yourself – without breaking your budget. And that’s not all.
There’s corn, tomatoes, brown rice, and cheddar cheese. So, you’ll definitely feel full after eating this dish. Besides being tasty, shrimp is also good for you.
Per Serving:
- Calories: 335
- Fats: 10g
- Protein: 17g
- Carbs: 45g
- Fiber: 7g
- Sugar: 3g
14. Crock Pot Teriyaki Chicken
Source: fitfoodiefinds.com
On the menu is shredded chicken Japanese-style. It’s been simmered in a slow cooker. If you don’t have one, here’s a budget crockpot I recommend.
Cook on low for 4-6 hours. Once ready, shred with a meat shredder like this.
It’s best to cook it in a programmable slow cooker. That way, the slow cooker will turn off by itself – and the chicken won’t dry out.
Per Serving:
- Calories: 534
- Fats: 14g
- Protein: 43g
- Carbs: 63g
- Fiber: 4g
- Sugar: 22g
15. Spicy Pineapple Chicken Meal Prep
Source: allnutritious.com
this Spicy Pineapple Chicken Meal Prep is full of Island flavors. And it’s easy on your wallet because you’re using chicken thighs instead of chicken breasts.
You can cut down on the sodium by using a reduced-sodium soy sauce.This one here contains close to 40% less sodium than traditional soy sauce.
Or, to cut the sodium even more, you can use coconut aminos. you can get some here
Per Serving:
- Calories: 324
- Fats: 10g
- Protein: 31g
- Carbs: 29g
- Fiber: 1.8g
- Sugar: 23g
16. Mediterranean Hummus Bowls
Source: budgetbytes.com
These Mediterranean Hummus Bowls are full of delicious flavors and textures. There’s Greek-seasoned ground beef, creamy hummus, refreshing cucumbers, grape tomatoes, salty olives, and tasty feta cheese.
What’s more, these bowls take only 25 minutes to make. So, they’re great when you don’t have much time for meal prep.
Per Serving:
- Calories: 644.3
- Fats: 31.88g
- Protein: 20.93g
- Carbs: 64g
- Fiber: 7.3g
- Sugar:
17. Meal Prep Whole30 Sweet Potato Hash
Source: thegirlonbloor.com
This Sweet Potato Hash provides a healthy way to satisfy your sweet tooth. That’s because it contains sweet veggies like sweet potatoes, bell peppers, and red onions.
And the homemade sausage is pretty easy to make. Brown some ground chicken and turkey in a skillet. And you season your meat with breakfast sausage spices.
Check out more low fat meals here.
Per Serving:
- Calories: 352
- Fats: 7g
- Protein: 27g
- Carbs: 26g
- Fiber: 5g
- Sugar: 9g
18. Crispy Sesame Tofu with Zucchini Noodles
Source: myfoodstory.com
You’ve got crispy, sesame-topped tofu, flavorful sesame peanut sauce, and zucchini noodles.
Making zucchini noodles is relatively easy. Simply place your zucchini in a spiralizer. Don’t have a spiralizer? I recommend this one here.
It is up to 35% stronger than other spiralizers on the market. So, you’re definitely getting your money’s worth.
Per Serving:
- Calories: 397
- Fats: 31g
- Protein: 18g
- Carbs: 16g
- Fiber: 3g
- Sugar: 10g
19. Honey Garlic Chicken Meal Prep
Source: allnutritious.com
Honey Garlic Chicken Meal Prep has tons of protein. In fact, it contains a whopping 65 grams of protein. The chicken thighs are nicely browned on the outside. And they’re juicy on the inside.
And the honey adds sweetness, while the soy sauce adds umami notes. Meanwhile, the garlic adds savory, and the black pepper adds a hint of heat.
Per Serving:
- Calories: 879
- Fats: 26g
- Protein: 65g
- Carbs: 97g
- Fiber: 3.8g
- Sugar: 18g
20. Meal Prep Cottage Cheese Tuna Salad
Source: skinnyfitalicious.com
Now time for some Cottage Cheese Tuna Salad. Instead of using mayo, you’re using cottage cheese. So you get the creaminess of tuna salad – with fewer calories.
The cottage cheese also adds an extra boost of protein. Check out more pescatarian meal prep ideas here.
Per Serving:
- Calories: 337
- Fats: 11g
- Protein: 43g
- Carbs: 14g
- Fiber: 3g
- Sugar: 7g
21. Instant Pot Chicken Fried Rice Meal Prep Bowls
Source: thegirlonbloor.com
Instant Pot Chicken Fried Rice. You get all the yummy taste of traditional Chicken Fried Rice – without the stir-fry.
Making it is so easy. Just add the ingredients to your Instant Pot. In the market for an Instant Pot? You can get one at a budget-friendly price here.
Per Serving:
- Calories: 325
- Fats: 11g
- Protein: 22g
- Carbs: 35g
- Fiber: 3g
- Sugar: 2g
22. Taco Lettuce Wraps Meal Prep
Source: kirbiecravings.com
Looking for a healthier alternative to tacos? These Taco Lettuce Wraps are flavorful and satisfying. Since you’re using lettuce as your tortilla, they contain fewer calories.
To add flavor, you’ll be using several spices. So, get out those measuring spoons.
I recommend these measuring spoons here.
Per Serving:
- Calories: 325
- Fats: 11.6g
- Protein: 26.4g
- Carbs: 33.2g
- Fiber: 9.9g
- Sugar: 6.9g
23. Mexican Red Bean Quinoa Casserole Meal Prep
Source: allnutritious.com
Casseroles are a great way to simplify meal prep. Dump your ingredients in a casserole dish, and place it in the oven.
You’re using quinoa instead of pasta or rice here. Quinoa is a good source of plant-based protein. If you’d like to give it a try, you can get some here.
Per Serving:
- Calories: 560
- Fats: 18g
- Protein: 27g
- Carbs: 77g
- Fiber: 14g
- Sugar: 15g
24. Tofu Burrito Bowl Meal Prep
Source: thefitchen.com
A lot of us are adding more plant-based dishes to our menu. Plant-based foods reduce inflammation. They also contain nutrients that support your immune system.
This dish provides an excellent plant-based alternative to traditional Burrito Bowls. That’s because you’re using crumbled, pan-fried tofu instead of ground beef.
Check out more low calorie meal prep ideas here.
Per Serving:
- Calories: 210
- Fats: 18.6g
- Protein: 10g
- Carbs: 40g
- Fiber: 12.1g
- Sugar: 0.1g
25. Ground Beef Zucchini Sweet Potato Skillet Meal Prep
Source: primaverakitchen.com
Meal prepping has so many benefits. But all those pots and pans can be a pain to clean. That’s where this Skillet Meal Prep comes in handy.
Cast iron skillets are great for distributing heat evenly. This ensures that your food cooks evenly. This cast-iron skillet comes with a heat-resistant handle.
Per Serving:
- Calories: 373
- Fats: 8g
- Protein: 30g
- Carbs: 41g
- Fiber: 8g
- Sugar: 16g
26. Roasted Vegetable Salad Meal Prep
Source: budgetbytes.com
This Meal Prep will make you a veggie lover! It’s filled with colorful veggies. There are grape tomatoes, zucchini, yellow squash, red onions, and mushrooms.
They’re beautifully caramelized. So they taste sweet rather than bitter. They’re served with hummus and a homemade Lemon Dill Tahini dressing. These add creaminess and extra depths of flavor.
Per Serving:
- Calories: 395.3g
- Fats: 20.02g
- Protein: 16g
- Carbs: 52.28g
- Fiber: 12.08g
- Sugar:
27. One-Pan Chicken Legs with Chickpeas & Quinoa
Source: allnutritious.com
With this dish, you’ve got protein from the chickpeas, chicken legs, and quinoa.
It’s full of flavor. The coriander, turmeric, and cinnamon add a pleasant warmth and the cherry tomatoes add a sweetness that is complemented by the tartness of the dried cranberries.
Find more macro-friendly meal prep recipes here.
Per Serving:
- Calories: 932
- Fats: 46g
- Protein: 54g
- Carbs: 79g
- Fiber: 14g
- Sugar: 19g
28. Meal Prep Cranberry Walnut Chicken Salad
Source: skinnyfitalicious.com
It’s filled with unexpected tastes and flavors. You’re getting crunchiness from walnuts and sweetness and tartness from the dried cranberries.
The Greek yogurt adds creaminess and extra protein. Meanwhile, the tarragon adds minty and peppery notes.
After eating this Chicken Salad, you may never go back to regular Chicken Salad…just saying.
Per Serving:
- Calories: 292
- Fats: 13g
- Protein: 31g
- Carbs: 11g
- Fiber: 0g
- Sugar: 5g
29. Tuna Salad Meal Prep
Source: damndelicious.net
This Tuna Salad is the bomb. Red onions and pickle relish lend sweetness, and Dijon mustard adds a pleasant heat.
And the crunchiness of the celery offsets the creaminess of the Greek yogurt. Meanwhile, the touch of lemon juice makes the Tuna Salad taste fresh.
Per Serving:
- Calories: 227
- Fats: 11g
- Protein: 13g
- Carbs: 16g
- Fiber:
- Sugar: 10g
30. Low-Carb Sheet Pan Sausage & Veggies
Source: primaverakitchen.com
Want to eat low carb on a budget? This Sheet Pan dish is the way to go.
Juicy seasoned sausages are cooked with a medley of low-carb veggies. These include yellow bell peppers, zucchinis, and butternut squash.
So, you have a nice balance of savory and sweet. Check out more sheet pan dinners.
Per Serving:
- Calories: 404
- Fats: 29g
- Protein: 14g
- Carbs: 21g
- Fiber: 5g
- Sugar: 8g
31. Baked Herb Chicken Breasts with Couscous Meal Prep
Source: allnutritious.com
Are you trying to lose weight? Chicken breasts are going to be your new best friend. They’re full of protein which fills you up. It also boosts your metabolism.
These herb chicken breasts are full of flavor from the Mediterranean spices. And the red onions, zucchini, and vegetable-broth infuse couscous add more Mediterranean flavors.
Per Serving:
- Calories: 633
- Fats: 17g
- Protein: 61g
- Carbs: 56g
- Fiber: 7.5g
- Sugar: 9.7g
32. Autumn Kale & Sweet Potato Salad
Source: budgetbytes.com
This Kale & Sweet Potato Salad is a great way to enjoy fall produce. The sweetness of the sweet potatoes complements the bitterness of the kale.
And the pepitas and pecan add crunch, while the dried cranberries add tartness. The homemade Maple Tahini dressing is amazing. It’s a delightful mixture of sweet, acid, savory, salty, and spicy.
Per Serving:
- Calories: 629.05
- Fats: 31.13g
- Protein: 9.48g
- Carbs: 85.83g
- Fiber: 13.35g
- Sugar:
33. Salmon Patties with Coleslaw Meal-Prep Bowls
Source: primaverakitchen.com
You’ve got pan-fried salmon patties, fresh coleslaw, and a creamy homemade coleslaw dressing.
Your tastebuds will be so delighted – and so will your wallet. That’s because you’re used canned salmon.
Now the drawback of canned salmon is all the sodium it contains. So, if you can, try and choose one with no salt added like this one here.
Per Serving:
- Calories: 186
- Fats: 9g
- Protein: 24g
- Carbs: 3g
- Fiber: 1g
- Sugar: 1g
34. Chicken Burrito Bowls
Source: cleananddelicious.com
Taco seasoned ground chicken is tossed with black beans, corn, cherry tomatoes, and cauliflower rice. It is Mmm, mmm good.
Are you running short on time? You can simply use pre-packaged cauliflower rice, which you can find here.
Per Serving:
- Calories: 517
- Fats: 17g
- Protein: 42g
- Carbs: 57g
- Fiber: 15g
- Sugar: 8g
35. Garlic Herb Chicken & Asparagus Meal Prep
Source: getinspiredeveryday.com
This Garlic Herb Chicken & Asparagus Meal Prep definitely pops out. That’s because of the garlic herb mixture that you add to your chicken and asparagus.
It gives the chicken and asparagus tasty Italian flavors. And the cauliflower rice tastes good as well.
Per Serving:
- Calories: 363
- Fats: 17.4g
- Protein: 36.8g
- Carbs: 19g
- Fiber: 7.6g
- Sugar: 7g
36. Teriyaki Chicken Meatball Meal Prep
Source: unboundwellness.com
Are you looking for a Paleo-friendly Meatball Meal Prep? This one is a great option. The meatballs are juicy and flavorful.
To keep your Meatballs Paleo, you’ll be using coconut flour to bind your meatballs. If you need to stock up on some coconut flour, you can get some here.
Per Serving:
- Calories: 595
- Fats: 15.2g
- Protein: 42.2g
- Carbs: 71.6g
- Fiber: 4.9g
- Sugar: 0g
37. Big Mac in a Bowl
Source: wholelottayum.com
It has all your favorite Big Mac flavors. There’s well-seasoned ground beef, cheddar cheese, lettuce, sesame seeds, onions, and dill pickles.
And we can’t forget about MacD’s special sauce. It’s creamy, delicious and even low carb – Perfect if you’re watching your carbs.
Per Serving:
- Calories: 530
- Fats: 44g
- Protein: 39g
- Carbs: 6g
- Fiber: 3g
- Sugar: 9g
38. Whole30 Buffalo Chicken Casserole
Source: beautyandthebenchpress.com
This Buffalo Chicken Casserole hits all the right notes. It’s creamy, cheesy, savory, sweet, and spicy.
To get the cheesy taste, you’ll be using nutritional yeast. Besides being tasty, nutritional yeast is quite nutritious too. If you’d like to stock up on some nutritional yeast, you can get some here.
Per Serving:
- Calories: 402
- Fats: 22.6g
- Protein: 35.6g
- Carbs: 14g
- Fiber: 5.8g
- Sugar: 0g
39. Chickpea Salad
Source: chelseasmessyapron.com
This Chickpea Salad provides a welcome change. It’s colorful, flavorful, refreshing, and satisfying.
You’ll really love the roasted chickpeas. They’re crispy, smoky, and have some heat – you can think of them as healthy croutons!
Besides being tasty, this salad is packed with protein and fiber to keep you full.
Per Serving:
- Calories: 417
- Fats: 23g
- Protein: 11g
- Carbs: 45g
- Fiber: 10g
- Sugar: 17g
40. Honey Garlic Shrimp Meal Prep
Source: asweetpeachef.com
Looking for a lunch idea that will impress your co-workers? Make this Honey Garlic Shrimp Meal Prep.
Succulent, juicy shrimp are tossed in a honey garlic sauce and pan-fried. So it has sweet, savory, spicy, and umami notes.
And it is accompanied by crisp fresh sugar snap peas and brown rice. It’s definitely a winner!
Per Serving:
- Calories: 345
- Fats: 6g
- Protein: 29g
- Carbs: 27g
- Fiber: 4g
- Sugar: 2g
41. Korean Beef Bowl
Source: asweetpeachef.com
Craving Korean takeout? This Korean Beef Bowl is sure to satisfy your cravings.
It’s full of yummy goodness. There’s Korean-seasoned beef, crunchy carrot salad, refreshing cucumber slice, brown rice, and a medium-boiled egg.
So you’re getting a lot of bang for your buck.
Per Serving:
- Calories: 590
- Fats: 19.2g
- Protein: 44.7g
- Carbs: 58.2g
- Fiber: 4.8g
- Sugar: 13.9g
41 Cheap Meal Prep Recipes You'll Love
These healthy and Cheap Meal Prep Recipes will give you a whole new appreciation for food. Eating healthy shouldn't be expensive!
Ingredients
- a choice of protein (chicken, pork, beef, fish, halloumi, legumes)
- veggies
- rice or quinoa or couscous
- salad
- seasoning
- dressing
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all the ingredients.
- Get cooking and make your next Cheap Meal Prep recipe!
Notes
Which one of these meal preps was your favorite? Let me know in the comment section or on Pinterest!