Meal prepping is a fantastic way to save time and money while ensuring you eat healthy throughout the week. For beginners, it’s important to start with simple, affordable recipes that don’t require a lot of specialized skills or ingredients. Here are three diverse examples of meal prep for beginners on a budget that will help you get started.
This meal is not only budget-friendly but also incredibly easy to prepare. Perfect for busy weekdays, it can be cooked in one pan, making clean-up a breeze.
Begin by purchasing some chicken thighs (they are usually more affordable than breasts) and seasonal vegetables like carrots, bell peppers, and zucchini. You can often find these at a local farmer’s market or grocery store on sale.
To prepare, preheat your oven to 400°F (200°C). Chop your vegetables into bite-sized pieces and place them on a baking sheet. Season the chicken thighs with salt, pepper, garlic powder, and a splash of olive oil, then place them on top of the veggies. Roast everything for about 25-30 minutes, until the chicken is cooked through and the veggies are tender.
Once cooled, divide the chicken and veggies into meal prep containers. This dish can last up to four days in the fridge, making it a perfect make-ahead meal.
Notes/Variations: You can use any protein or vegetables you have on hand. Swap out chicken for tofu or chickpeas for a vegetarian option. Try different seasoning blends to keep things interesting!
This refreshing and filling salad is a great meal prep option, packed with protein and fiber, making it a perfect lunch choice.
Start by cooking a batch of quinoa (1 cup dry quinoa to 2 cups water) according to the package instructions. While the quinoa is cooking, rinse and drain a can of black beans and chop up some tomatoes, cucumbers, and red onion. You can also add corn or avocado if your budget allows.
Once the quinoa is fluffy and cooled, mix it in a large bowl with the black beans and chopped veggies. For the dressing, combine olive oil, lime juice, salt, and cumin in a small jar and shake well. Pour the dressing over the salad and toss to combine.
Divide into meal prep containers, and this salad can last up to five days in the fridge. It’s perfect served cold, making it a refreshing option for warm days.
Notes/Variations: Feel free to add your favorite proteins like grilled chicken or shrimp. You can also switch up the dressing with balsamic vinaigrette or a yogurt-based dressing for a different flavor profile.
Overnight oats are an easy and nutritious breakfast option that is budget-friendly and versatile.
To start, grab a jar or container for each serving. In each jar, combine 1/2 cup of rolled oats, 1/2 cup of milk (dairy or plant-based), and a tablespoon of yogurt for creaminess. Add a bit of sweetener like honey or maple syrup and top with your favorite fruits, such as bananas, berries, or apples. You can also sprinkle in some chia seeds or nuts for extra texture and nutrients.
Stir everything together, cover, and place in the fridge overnight. In the morning, you’ll have a delicious and filling breakfast ready to go.
Notes/Variations: Experiment with different flavor combinations like peanut butter and banana or apple cinnamon. You can also make a large batch and customize each jar with different toppings to keep breakfast exciting throughout the week.