Healthy Meal Prep on a Budget

Eating healthy doesn’t have to break the bank. With some planning and smart shopping, you can meal prep nutritious food for the week ahead while sticking to a budget. In this 3000 word guide, I’ll walk through prepping 11 different items for under $3 per meal using high-quality ingredients.

Overview of Budget-Friendly Meal Prep

Here’s a quick look at the healthy and economical items we’ll be prepping:

• Baked Sweet Potatoes
• Roasted Broccoli
• Cassava Flour Crepes
• Strawberry Chia Seed Jam
• Hard Boiled Eggs
• Tuna Salad
• Pickled Red Onions
• Roasted Chickpeas
• Balsamic Vinaigrette
• Maple Mustard Tahini Dressing

By prepping versatile ingredients like these in advance, you can quickly assemble delicious and nourishing meals later in the week. The key is both planning ahead and taking advantage of bulk pricing.

Let’s get started with the step-by-step instructions for each item.

Baked Sweet Potatoes

Sweet potatoes are loaded with vitamins and fiber. Baking them ahead makes them perfect for meal prep.

• Scrub 3-4 sweet potatoes well and poke holes with a fork.
• Line a baking sheet with parchment paper.
• Bake at 425°F for 40-50 minutes until tender.
• Let cool completely before storing in the fridge.

Tip: Slice some sweet potatoes now for mashed sweet potatoes later in the week.

Roasted Broccoli

Roasting broccoli deepens the flavor and gives it a lightly charred texture.

• Cut broccoli florets from the stalks. Chop florets into smaller pieces.
• Toss on a baking sheet with olive oil, salt, pepper and minced garlic.
• Roast at 425°F for 20 minutes until tender but still bright green.

Cassava Flour Crepes

These naturally gluten-free crepes work for both sweet and savory meals.

• Whisk together 1 cup cassava flour, 2 eggs, 1 cup coconut milk, 1 cup water, 2 tbsp coconut oil and salt.
• Heat a crepe pan on medium-low. Add 1/4 cup batter and swirl to coat the pan.
• Cook 1-2 minutes per side. Repeat with remaining batter.
• Place parchment paper between cooled crepes before storing to prevent sticking.

Strawberry Chia Seed Jam

Homemade jam takes basic ingredients up a notch.

• Dice 1 lb strawberries. Simmer with 2 tbsp maple syrup and 1 tsp lemon juice 5-7 minutes.
• Mash berries to desired consistency.
• Remove from heat and stir in 2 tbsp chia seeds.
• Transfer to a storage container once cooled.

Hard Boiled Eggs

Hard boiled eggs are a perfect high protein snack or quick meal addition.

• Place eggs in a pot and cover with cold water. Bring to a boil then reduce heat.
• Cook 8-9 minutes for medium boiled.
• Shock in an ice bath to stop cooking. Let cool before peeling if desired.

Tuna Salad

Make this pantry staple more exciting with fresh flavors.

• Combine 2 cans drained tuna, 1⁄4 cup mayo, 1⁄2 tbsp mustard, diced celery, onion, parsley, S&P.
• Mix well and store in an airtight container in the fridge.

Pickled Red Onions

Pickled red onions add tangy crunch to everything.

• Thinly slice 1 red onion and place in a container.
• Heat 1⁄2 cup vinegar with 1⁄2 cup water, 1 tbsp maple syrup and 1 1⁄2 tsp salt. Pour over onions.
• Allow to pickle in the fridge before using.

Roasted Chickpeas

Crunchy, savory roasted chickpeas make a perfect high protein snack.

• Drain and dry 2 cans of chickpeas well. Toss with olive oil and spices like garlic powder.
• Roast at 400°F for 20-30 minutes, shaking halfway through.
• Let cool before storing.

Balsamic Vinaigrette

A homemade vinaigrette takes salads to the next level.

• Whisk 1⁄2 cup olive oil, 1⁄4 cup balsamic vinegar, 1 tbsp honey, 2 tbsp mustard, 1 minced garlic clove, S&P.
• Transfer to a container once emulsified.

Maple Mustard Tahini Dressing

This sweet and tangy dressing can be used as a marinade, sauce or dip too.

• Whisk 1⁄4 cup tahini, 2 tbsp mustard, 1 tbsp maple syrup, 1 tbsp lemon juice, 1⁄4 cup water, 1 minced garlic clove and S&P.
• Transfer to a storage container once combined.

Meal Prep Ideas for Under $3

Now let’s look at some quick and easy meals you can make for under $3 by mixing and matching the prepped ingredients:

Sweet Strawberry Crepes

• Crepe + strawberry chia jam + Greek yogurt + fresh strawberries + sliced almonds

Cost: $2.17

Tuna Salad Wrap

• Crepe + mashed sweet potato + spinach + cucumber + roasted red peppers + tuna salad

Cost: $2.60

Roasted Red Pepper Chickpea Salad

• Roasted chickpeas + cucumber + roasted red pepper + pickled red onions + parsley + balsamic vinaigrette + feta

Cost: $2.95

Chickpea Stuffed Sweet Potato

• Roasted broccoli + roasted chickpeas + pickled red onions + sweet potato + maple mustard tahini dressing

Cost: $2.09

Mashed Sweet Potato Bowl

• Mashed sweet potato + roasted broccoli + hard boiled egg + pumpkin seeds + chives

Cost: $2.15

Hard Boiled Egg Snack

• Hard boiled egg + Everything Bagel seasoning

Cost: $0.70

Tuna Salad Bento Box

• Tuna salad + spinach + hard boiled egg + cucumber + strawberries

Cost: $2.95

With a little creativity, the possibilities are endless for nutritious and budget-friendly meals!

Tips for Meal Prep on a Budget

Follow these tips to keep costs down when meal prepping:

• Make a plan – Meal plan around what’s on sale and in season. Check store ads and coupon apps.
• Focus on produce – Shop for fresh fruits and veggies or buy frozen to save money.
• Buy proteins in bulk – Purchase family packs of chicken, beef, eggs etc and divide into portions at home.
• Shop store brands – Opt for generic pantry items over name brands. Compare prices.
• Buy in bulk – Take advantage of bulk bins for savings on grains, nuts and seeds. Shop at places like Costco.
• Prep from scratch – Make homemade components like dressings and seasoning blends instead of buying pre-made.
• Repurpose leftovers – Use leftover proteins and veggies for new meals later in the week like sandwiches, bowls and more.
• Stock up on staples – Build your pantry with economical items like beans, lentils, whole grains and canned fish.
• Use your freezer – Freeze extra portions of soups, chili and casseroles to pull out later when needed.

With a little planning, you can enjoy nourishing homemade food all week without breaking the bank!

Answering Meal Prep Questions

How long does meal prep last?

Most meal prep items will keep 3-5 days in the refrigerator. Soups, chilis and curries can sometimes go 5-7 days. Store delicate proteins only 1-2 days.

What are the best meal prep containers?

Look for BPA-free plastic containers or glass storage containers. Tight sealing lids are important to prevent leaks or spills. Divided containers help separate meal components.

Should I cook meat and veggies together or separately?

It’s best to store raw proteins like chicken and roasted veggies in separate containers. Then combine when ready to eat to preserve freshness.

How much should I cook when meal prepping?

Only cook what you know you will realistically eat within a week. Start small if you’re new to meal prep. It’s better to make too little than too much.

Can I freeze meal prep items?

Yes! Portion into individual containers and let cool completely before freezing for at least 24 hours. Thaw in the fridge before reheating.

Sample 7 Day Meal Plan

Here is an example weekly meal plan using the budget-friendly meal prep items:

Day	Breakfast	Lunch	Snacks	Dinner
Sunday	Meal prep day	Meal prep day	Meal prep day	Meal prep day
Monday	Sweet strawberry crepes	Tuna salad wrap	Hard boiled egg	Roasted red pepper chickpea salad
Tuesday	Mashed sweet potato bowl	Leftover salad	Roasted chickpeas	Veggie fried rice
Wednesday	Overnight oats	Chickpea stuffed sweet potato	Apple with almond butter	Lentil soup
Thursday	Breakfast tacos	Tuna salad bento box	Trail mix	Stir fry with rice
Friday	Berry smoothie	Mason jar salad	Cottage cheese	Fish tacos
Saturday	Pancakes	Grilled cheese with tomato soup	Protein bar	Pizza delivery

As you can see, mixing and matching the prepped ingredients makes assembling quick, healthy meals a breeze! Adjust the plan based on your family’s preferences each week.

Final Tips for Healthy Meal Prep

Here are some final tips to get the most out of your meal prep:

• Store meal prep items in clear containers so you can easily see what’s available
• Add fresh herbs before eating to livening up flavors
• Switch up proteins, grains and veggies each week to keep things interesting
• Clean as you go to stay on top of dishes and clutter
• Mix and match ingredients in new ways for different flavors
• Use healthy fats like olive oil, avocados and nuts to satisfy hunger
• Drink water, unsweetened tea and coffee to stay hydrated

The key is prepping versatile ingredients rather than full recipes. This allows for lots of customization in putting meals together. Don’t be afraid to get creative!

With a little upfront effort, you’ll have healthy and affordable meals ready to enjoy all week long. Meal prepping saves time and money while helping you eat nutritious food.