34 Insanely Good Meal Prep Ideas For Low Budget

Are you looking for the best meal prep recipes to make for cheap, then take a look down below!

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If you’ve been on the lookout for the best meal prep recipes to make for cheap, then you’ve come to the right place. If you’re wondering what meal prep is, it’s basically a method of planning and preparing meals in advance, typically for several days or a whole week.

When you meal prep in advance, it will save you time and money. It also makes it more convenient to eat more nutritious and balanced meals throughout the week, especially for those with busy schedules and not a lot of time for cooking.

Meal Prep Recipes:

1. Sweet Potato Hash (Whole 30)

Do you love sweet potatoes? Me too!

This sweet potato meal prep idea perfectly balances the sweet and savory flavors. It includes veggies like green bell peppers, yellow bell peppers, and red bell peppers.

You can also substitute the ingredients and mix in other veggies that you’ll like instead such as mushrooms, celery, or onions. This meal is very easy to make for busy days.

NUTRITION:

Calories: 352

Protein: 27g

Fiber: 5g

Carbs: 26g

Sugar: 9g

Fat: 16g

2. Taco Lettuce Wraps Meal Prep

These are a healthier alternative to tacos but just as good. This includes corn, tomatoes, black beans, and turkey. If you don’t like turkey, then as always you can substitute it with something else. For this recipe, you’ll want to pack the filling and lettuce differently.

This is an easy and flavorful meal that can be prepared ahead of time for your busy schedule.

NUTRITION:

Calories: 325

Carbs: 33.2g

Protein: 26.4g

Fat: 11.6g

Fiber: 9.9g

Sugar: 6.9g

3. Instant Pot Chicken Fried Rice

You can make this easy recipe in just one pot. All you need is rice, chicken, and frozen veggies. There is very minimal cleaning up to do and doesn’t take much time at all.

You can eat this by itself or with a side dish such as dumplings, egg rolls, or steamed broccoli.

NUTRITION:

Calories: 325

Carbs: 35g

Protein: 22g

Fiber: 3g

Fat: 11g

Sugar: 2g

4. Garlic Herb Chicken And Asparagus

This is a super tasty and family-friendly dinner idea or a healthy meal prep. It’s packed with veggies and is also low on carbs. This meal requires minimal prep work and minimal cleaning as well. You can always substitute the items you don’t like in this meal.

It takes less than 30 minutes to make this so it’s very convenient for those who don’t have a lot of time to cook.

NUTRITION:

Calories: 320

Carbs: 19g

Protein: 29g

Fat: 16g

Fiber: 8g

Sugar: 7g

5. Chicken Burrito Bowls Meal Prep

These chicken burrito bowls are super easy to make and are full of nutrition. Our go-to lunches are often sandwiches and salads. After a while, they can get pretty boring and repetitive.

All it takes is about 30 minutes to make and you’ll be covered for the whole week.

NUTRITION:

Calories: 520

Fat: 13g

Carbs: 64g

Fiber: 9.5g

Sugar: 4.2g

Protein: 37g

6. Meal Prep Shrimp Taco Bowls

Make a week’s worth of lunch in under 30 minutes. This meal has lots of cheese, black beans, corn, brown rice, tomatoes, and shrimp which is considered one of the world’s healthiest foods.

This bowl is super healthy and has lots of nutritional value.

NUTRITION:

Calories: 335

Carbs: 45g

Protein: 17g

Fat: 10g

Fiber: 7g

Sugar: 3g

7. Greek Chickpea Salad

This Greek chickpea salad recipe is really easy to make. This doesn’t take much time to make at all. It’s so nice to see that the refrigerator is full of a week’s worth of lunches and you don’t even have to spend a lot of time making it.

This meal is full of flavor and nutrition. It’s packed with garbanzo beans for protein, cucumbers for that extra crunch, and cherry tomatoes. You can garnish this salad with fresh parsley or cilantro.

NUTRITION:

Calories: 668

Carbs: 91g

Protein: 22g

Fat: 27g

Fiber: 12g

Sugar: 11g

8: Teriyaki Chicken Meatball Meal Prep

This is another great healthy lunch option. This recipe is super flavorful and easy to make. It includes broccoli, ground chicken, and lots of seasoning for flavor.

This recipe only takes 50 minutes to make including prep time.

NUTRITION:

Calories: 595

Fat: 15.2g

Carbs: 71.6g

Fiber. 4.9g

Protein: 42.2g

9. Crispy Sesame Tofu With Zucchini Noodles

This is the perfect healthy vegetarian meal. This is served with crispy sesame tofu on zucchini noodles and a tasty peanut sauce to go with. You can either eat these cold which makes the zucchini crunchy or you can pour the sauce over the tofu and microwave it.

These are amazing for those lazy afternoons and for work lunches when you don’t have a lot of time.

NUTRITION:

Calories: 397

Carbs: 16g

Protein: 18g

Fat: 31g

Fiber: 3g

Sugar: 10g

10. Sheet Pan Sausage And Veggies

https://www.pinterest.com/pin/473300242086007401/

This is a very low-carb meal prep idea. This is packed with nutrients and is easy and delicious. It has lots of veggies like butternut squash, bell peppers, onion, and zucchini, but you can definitely switch things up and just use whatever you’ve got in hand.

NUTRITION:

Calories: 404

Carbs: 21g

Protein: 14g

Fat: 29g

Fiber: 5g

Sugar: 8g

11. Crock Pot Teriyaki Chicken

This is another perfectly well-balanced meal for a whole week of lunches and dinners. This is a super simple slow cooker recipe. Chicken is great for meal prep because it’s super versatile and high in protein.

The best part about this is you have to do literally no work. You just put the chicken and sauce into the crock pot and let it cook until it’s time to shred the chicken and thicken the sauce!

NUTRITION:

Calories: 534

Carbs: 63g

Protein: 43g

Fat: 14g

Fiber: 4g

Sugar: 22g

12. Mediterranean Hummus Bowls

This recipe takes only 25 minutes to make, so they’re great for when you don’t have a lot of time to meal prep.

It includes seasoned ground beef, hummus, cucumbers, grape tomatoes, olives, and feta cheese. This is best if you eat it cold so you can avoid cooking the raw vegetables.

NUTRITION:

Calories: 664

Carbs: 64g

Protein: 20.9g

Fat: 31.8g

Fiber: 7.3g

13. Spicy Pineapple Chicken Meal Prep

This tasty dish is a one-pan stir fry. It is packed with flavor, is high in protein, and is very easy to make. The pineapple adds the perfect amount of sweetness to this meal. If you love a nice little heat, then definitely try this meal out.

It includes lots of chili sauce, jalapeno peppers, and red pepper flakes for that perfect kick. This is a very nutritious and tasty meal!

NUTRITION:

Calories: 324

Fat: 10g

Carbs: 29g

Fiber: 1.8g

Sugar: 23g

Protein: 31g

14. Chicken Burrito Bowls

This meal is packed with ground chicken, cilantro lime cauliflower rice, black beans, corn, and tomatoes. It’s perfect for meal prep and amazing for those busy weekday dinners.

NUTRITION:

Calories: 517

Carbs: 57g

Protein: 42g

Fat: 17g

Fiber: 15g

Sugar: 8g

15. Honey Garlic Chicken Meal Prep

This meal is the perfect balance of sweet and sour. They’re quick and easy to make and are really high in protein. It only takes about 20 minutes to make and is great for post-workout meals as well.

NUTRITION:

Calories: 803

Fat: 23g

Carbs: 105g

Fiber: 4.1g

Sugar: 26g

Protein: 47g

16. One-Pan Chicken Legs with Chickpeas and Quinoa (Meal Prep)

This spiced one-pan chicken legs with chickpeas and quinoa is literally so flavorful. This meal prep is high in protein and is budget-friendly as well.

If you’re trying to lose weight or gain some muscle then eating meals with high protein is the way to go, plus it’s delicious!

NUTRITION:

Calories: 932

Fat: 46g

Carbs: 79g

Fiber: 14g

Sugar: 19g

Protein: 54g

17. Salmon Patties With Coleslaw Meal-Prep Bowls

This meal is low in carbs, gluten-free, and keto friendly too. You can make this for a quick weeknight dinner or use it to meal prep for busy weeks. It only takes 35 minutes to make including prep time.

NUTRITION:

Calories: 186

Carbs: 3g

Protein: 24g

Fat: 9g

Fiber: 1g

Sugar: 1g

18. Roasted Vegetable Salad Meal Prep

Making sure we have vegetables in our diet is a daily struggle. If you already have your meals prepped, you’re more likely to eat them. This salad is meant to be eaten cold but you can also heat it up if that’s what you like.

This meal includes grape tomatoes, mushrooms, zucchini, yellow squash, dried oregano, and lots of spinach.

NUTRITION:

Calories: 395

Carbs: 52.2g

Protein: 16g

Fat: 20g

Fiber: 12g

19. Cottage Cheese Tuna Salad Meal Prep

This tuna salad is high in protein and perfect for meal prep. It includes cottage cheese, tuna, celery, and radishes.

You can pair it with carrot noodles or another low carb veggie side and it only takes 10 minutes to make!

NUTRITION:

Calories: 337

Carbs: 14g

Protein: 43g

Fat: 11g

Fiber: 3g

Sugar: 7g

20. Tofu Burrito Meal Prep

This healthy meal can be prepared in 15 minutes. It’s high in fiber, good fats, and protein. You can turn this into a taco or a wrap- eat them with tortilla chips or just as a regular bowl.

This is a great alternative to all of the meat-based meal prep.

NUTRITION:

Calories: 210

Sugar: 0.1g

Fat: 18.6g

Carbs: 40g

Fiber: 12.1g

Protein: 10g

21. Baked Herb Chicken Breasts with Couscous Meal Prep

This meal is very high in protein and is very filling. It also includes lots of veggies like red onions, zucchini, red bell peppers, and yellow bell peppers.

It’s a great way to include more veggies in your diet. It’s super yummy and is packed with both fiber and protein.

NUTRITION:

Calories: 633

Fat: 17g

Carbs: 56g

Fiber: 7.5g

Sugar: 9.7g

Protein: 61g

22. Mexican Red Bean Quinoa Casserole Meal Prep

This meal is full of flavors, easy to make, and super tasty. It’s also vegetarian, high in protein, and gluten-free as well.

This casserole is super healthy and even tho it’s vegetarian, it’s really filling. You can make this for either lunch or dinner and is great if you’re trying to lose weight.

NUTRITION:

Calories: 560

Fat: 18g

Carbs: 77g

Fiber: 14g

Sugar: 15g

Protein: 27g

23. Tuna Salad Meal Prep

This recipe takes little effort to make. It includes cucumber slices, apple slices, a hard-boiled egg, almonds, and a Greek yogurt tuna salad.

This meal is very easy to make, healthy and filling. It’s perfect for those with very busy schedules.

24. Ground Beef Zucchini Sweet Potato Skillet (Meal Prep)

Ground Beef Zucchini Sweet Potato Skillet is easy to make, takes less than 30 minutes, and requires minimal cleanup because you only need 1 pan to make this!

A few of the ingredients are ground beef, zucchini, red bell peppers, and sweet potatoes. You can switch up the vegetables to your liking and can also switch the ground beef to any other ground meat.

NUTRITION:

Calories: 373

Carbs: 41g

Protein: 30g

Fat: 8g

Fiber: 8g

Sugar: 16g

25. Meal Prep Cranberry Walnut Chicken Salad

This is such a simple chicken salad that’s both healthy and flavorful. It’s very rich in protein and fat so you’ll be full all day long.

It takes about 15 minutes to make so it’s super convenient for those lazy days or when you just don’t have a lot of time to cook.

NUTRITION:

Calories: 292

Carbs: 11g

Protein: 31g

Fat: 13g

Sugar: 5g

26. Autumn Kale and Sweet Potato Salad

This meal just gives off the best fall vibes. You can swap out the sweet potato with a butternut squash for that flavor or something of your choosing.

It takes about 50 minutes to make for the whole week and it tastes delicious.

NUTRITION:

Calories: 512

Carbs: 79g

Protein: 13g

Fat: 20g

Fiber: 10g

27. Meal Prep Roasted Tofu Recipe

This is a delicious vegetarian meal prep idea. It’s packed with nutrients and is a really healthy meal for you to enjoy throughout the week. For storing this for meal prep, I recommend putting the tofu in a separate container.

NUTRITION:

Calories: 371

Fat: 27g

Carbs: 9g

Fiber: 3g

Sugar: 4g

Protein: 27g

28. One-Pot Cheesy Broccoli Chickpea Rice Casserole

This recipe needs minimal ingredients, most of which are already in your home. It’s so creamy and delicious and perfect for busy weeknights.

The best thing about this meal is that you only need one pot, so you won’t be spending a lot of time cleaning up.

NUTRITION:

Calories: 290

Carbs: 36g

Protein: 15g

Fat: 10g

Fiber: 6g

Sugar: 8g

29. Vegan Burrito Bowls Loaded With Veggies

This meal tastes just as good as it looks. It is loaded with lots of veggies, whole grains, and black beans. It contains the perfect amount of protein, fiber, and nutrients. Plus, it tastes delicious and doesn’t take a lot of time to make.

NUTRITION:

Calories: 317

Carbs: 58g

Protein: 10g

Fat: 6g

Fiber: 10g

Sugar: 4g

30. Breakfast Burrito Recipe

Who doesn’t love breakfast burritos? Personally, they’re my favorite. They are easy to eat on the run, are packed with protein, and are far more filling than those breakfast burritos you get from fast food restaurants.

NUTRITION:

Calories: 220

Fat: 6g

Carbs: 3g

Sugar: 1g

Protein: 13g

31. Easy Roasted Veggies Meal Prep Bowls

This is such an easy meal to make. It is packed with nutrients and makes for a great meal prep idea. You can also buy pre-chopped veggies to save time in the kitchen.

This is also great with a side dish such as brown rice, wraps, zucchini noodles, soups, or chickpea salad.

NUTRITION:

Calories: 254

Carbs: 25g

Protein: 13g

Fat: 13g

Fiber: 8g

Sugar: 8g

32. Healthy Meatloaf Meal-Prep Bowls

This meatloaf is packed with flavor and is delicious served with green beans and sweet potatoes. This is a great, healthy comfort food and is amazing for dinners.

It’s super easy to make and takes only 45 minutes with minimal cleanup!

NUTRITION:

Calories: 484

Carbs: 39g

Protein: 31g

Fat: 23g

Fiber: 8g

Sugar: 13g

33. Buddha Bowl Recipe

This meal prep recipe is so tasty and easy to make. This is packed with healthy plant-based ingredients and is great for when you’re in a rush and don’t have a lot of time to cook. It looks great and tastes even better!

NUTRITION:

Calories: 496

Carbs: 70g

Protein: 19g

Fat: 16g

Fiber: 15g

Sugar: 12g

34. Cajun Chicken Thighs Meal Prep

This is another delicious meal prep idea. I absolutely love the crispy skin, the tender meat, and the burst of flavors I get from this meal. It goes great with roasted sweet potatoes and some corn.

NUTRITION:

Calories: 811

Carbs: 23g

Protein: 50g

Fat: 58g

Fiber: 4g

Sugar: 4g

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