Meal prepping is a fantastic way to save time, reduce food waste, and eat healthy without breaking the bank. Here are three diverse examples of healthy meal prep ideas that you can whip up for under $50. Perfect for anyone wanting to eat well while staying on a budget!
This meal prep idea is perfect for those busy weekdays when you need something nutritious and filling. The combination of quinoa and colorful veggies not only makes for a vibrant meal but also provides a balanced mix of protein, fiber, and vitamins.
To make this delicious bowl, you will need:
Total: $11
Start by cooking the quinoa according to package instructions. While it cooks, chop your veggies and sauté them in olive oil until tender. Rinse and drain the chickpeas, then add them to the pan for a few minutes to warm through. Once everything is cooked, toss it all together with a drizzle of lemon juice and season to taste. Divide into meal prep containers, and you have a healthy lunch ready for the week!
Notes: You can customize this bowl with your favorite veggies or add spices like cumin or paprika for extra flavor.
If you’re looking for an easy dinner option that requires minimal cleanup, this one-pan chicken and sweet potato meal is just the ticket. It’s hearty, satisfying, and loaded with nutrients.
Ingredients:
Total: $17
Preheat your oven to 400°F (200°C). Chop the sweet potatoes into cubes and place them on a baking sheet. Season the chicken thighs with olive oil, garlic powder, paprika, salt, and pepper, then place them on the same baking sheet. Add the green beans around the chicken and sweet potatoes. Roast everything for about 30-35 minutes until the chicken is cooked through and the sweet potatoes are tender. Once done, divide into portions for the week.
Notes: Feel free to swap out the chicken for turkey or tofu for a different protein option. You can also add other seasonal veggies like zucchini or Brussels sprouts.
This comforting lentil soup is not only affordable but also incredibly nutritious. It’s perfect for meal prepping since it tastes even better after a day in the fridge, making it a great option for your lunch or dinner.
Ingredients:
Total: $12.50
Begin by sautéing chopped onion, carrots, and celery in olive oil until softened. Add minced garlic and cook for another minute. Then, add the lentils, canned tomatoes, and vegetable broth. Season with your choice of spices (like thyme, bay leaf, or cumin) and bring to a boil. Reduce heat and let it simmer for about 30-40 minutes until the lentils are tender. This soup can be portioned out for lunches or dinners throughout the week.
Notes: You can add more veggies or even some cooked grains to enhance the texture. This soup freezes well, so make extra for future meals!