Meal prepping can be a lifesaver for busy families looking to save money and time during the week. Here are three practical examples of affordable meal prep ideas that can make your life a little easier while keeping your budget in check.
This meal is perfect for hectic weeknights when you need something nutritious and filling without spending hours in the kitchen. It’s easy to prepare in advance and can be customized to your family’s taste.
Start by preheating your oven to 400°F (200°C). Grab a large baking sheet and add a pound of boneless, skinless chicken thighs (or breasts) along with a couple of cups of your favorite vegetables—think bell peppers, zucchini, and carrots. Drizzle everything with olive oil, sprinkle salt, pepper, and your favorite herbs or spices (like Italian seasoning or garlic powder), and toss to coat.
Bake for about 25-30 minutes until the chicken is cooked through and the veggies are tender. Once cooled, divide the mixture into meal prep containers, ensuring each portion has chicken and veggies. Store in the refrigerator for up to four days. You can reheat them in the microwave for a quick, healthy dinner!
Notes: Feel free to substitute the chicken with tofu or chickpeas for a vegetarian option. You can also switch up the veggies based on what’s in season or what you have on hand.
Taco night is always a hit with families, and prepping taco kits in advance can make it a breeze on busy nights. This example is great for a fun family dinner that everyone can customize to their liking.
To create your taco kits, start by cooking a pound of ground beef, turkey, or a plant-based protein in a skillet with taco seasoning. Once cooked, allow it to cool before portioning it into small containers. Next, prep your toppings: chop lettuce, dice tomatoes, shred cheese, and portion out salsa and sour cream into small containers.
For the shells, you can use soft tortillas or hard taco shells—just keep them separate to avoid sogginess. When it’s time to eat, simply lay out all the components and let everyone build their own tacos! This way, you save time and reduce food waste as everyone can choose their favorite toppings.
Variations: Consider adding black beans or corn for extra toppings. You can also prepare a vegetarian version using lentils or beans as the base.
Chili is a wonderful make-ahead meal that can be both affordable and nutritious. It’s also versatile, as you can use whatever beans and vegetables you have on hand, making it perfect for cleaning out your pantry.
In a large pot, sauté a chopped onion and a couple of minced garlic cloves until fragrant. Add in two cans of diced tomatoes, a can of kidney beans, a can of black beans, and a cup of corn. Throw in some chopped bell peppers, zucchini, or any other veggies you like. Season with chili powder, cumin, and a pinch of salt. Allow the mixture to simmer for about 30 minutes to let the flavors meld together.
Once done, let it cool and divide the chili into meal prep containers. It can be stored in the fridge for up to five days or frozen for up to three months. Just reheat when you’re ready to enjoy!
Notes: For added flavor, consider topping with avocado, cilantro, or cheese when serving. You can also adjust the spice level by adding jalapeños or hot sauce to the mixture.
These examples of affordable meal prep ideas for busy families not only help you save time but also ensure you’re eating well while sticking to your budget. Happy cooking!