Last Updated on December 4, 2020 by TheMealPrepNinja
How to Meal Prep On a Budget?
Meal prepping can be done on a budget if you plan ahead a buy low-cost nutritious foods like the ones in this article.
When you first think of meal prep you might think of expensive grocery bills. The truth is that meal prepping can save you a lot of money because there are many essential items that are very inexpensive. You also already have so many of these ingredients in your kitchen.
One of the best parts of meal prepping is that you can buy in bulk and use them for different recipes. For example, chicken breast can be used in a lunch recipe and also in a dinner recipe. Chicken breast is also very inexpensive compared to other cuts of meat.
Before we go over some of the ways to meal prep on a budget I wanted to give you some of the benefits.
You will save time.
Normally, people who meal prep set aside some time either once a week or a few times a week to prep all of their food. All you have to do it warm up your food when you are ready to eat it.
You will save money.
When you make most of your meals at home, you will save a considerable amount of money because you are not eating out at a restaurant or and fast food.
You will save calories
Planning meals in advance you can control portion size and not overeat. You will be less likely to overindulge or keep eating when you are full because you will have your meal portioned out.
You will prevent food waste
Meal prepping will reduce the amount of excess food that sits in your refrigerator that ends up being thrown out in the trash. When you meal prep you only make what you are going to eat.
There are so many more benefits to meal planning. These are just a few to remind you why it is important to plan ahead a stay consistent.
Meal Prepping on a budget
So now you are saying I know the benefits to meal prepping. How do I meal prep on a budget? Here are some of the items that will keep both your bank account and appetite satisfied.
Rice
One of the best things about rice is that it can be served in many different ways and it is very inexpensive. Walmart has a 5 lb bag of extra long grain enriched rice for $4.48. That comes out to be .06 cents an oz. You can average 20 cents a meal if you used 3 oz per meal.
I know carbs get a bad rap at times but if not overeating them there can be a lot of health benefits. Brown rice helps lowers cholesterol, control blood sugar levels and helps you feel fuller faster. I use rice in most of my meal prep recipes.
Eggs
Eggs are another inexpensive item that has a lot of health benefits and not break the bank. In 2018 the average retail price of a dozen eggs is $1.60. So many different recipes include eggs. Eggs are a very good source of inexpensive high-quality protein. Eggs are your best friend when it comes to meal prepping on a budget. Eggs can also be used in lunch, dinner, and snack recipes. A great snack is 3 to 5 hard-boiled eggs.
Chicken
My good old friend the chicken. What would I do without you when it comes to meal prepping on a budget. Chicken breast is an excellent source of low-fat protein. Chicken breast has up to 26 grams of protein per 4 oz servicing with almost no fat. Chicken breast averages $3.18 a pound nationally. There are many different recipes that you can make with chicken including bbq chicken, chicken salads, and oven style chicken.
You might be saying but chicken breast can be very dry and plain. Chicken thighs are my favorite to cook with because they are very juicy and only has a little more fat than chicken breast. Chicken thighs are also very inexpensive. Boneless skinless chicken thighs are $2.28 per pound.
There are several other cuts of chicken but these are my two favorites for the price and the nutrition facts.
Canned Tuna
Canned Tuna is a good source of essential nutrients such as omega-3 fatty acids and is high in quality protein. You can get a 12 pack of 5 oz cans for about 82 cents a can or $9.84 for the case at Walmart. You can keep tuna in your pantry to always have a protein boost on hand.
Canned tuna can also be used in many different recipes including salads, sandwiches and or pasta dishes. My favorite is a tuna sandwich with light mayo.
You might be saying but what about the Mercury in canned tuna? After doing some research when I had this exact question is that the truth is there has never been a case of mercury poisoning from normal consumption of commercial seafood recorded in any American medical journal. In other words, “Fake News.”
Oatmeal
I eat oatmeal eighty percent of the time for breakfast. Oatmeal is a must for meal prep on a budget. Oats are incredibly nutritious because they are a good source of carbs and fiber. Oats or Oatmeal also contains more protein and fat than most grains.
There are several types of Oats. Rolled oats are the most popular. My favorite is instant Oats. I can microwave them with milk or water in just a few minutes. I just add some protein powder and I have a full meal prep meal.
A large container of Quaker Oats 42 oz is only $3.98 per canister. That is 10 cents per oz. Very inexpensive and a must have in your meal prep planning.
Frozen Berries
Another must-have for meal prep on a budget is frozen mixed berries. Berries are among the healthiest foods you can eat. They are also delicious and nutritious. Fresh berries can be expensive but frozen berries are a much better choice.
I buy a three-pound bag of triple Berry Blend of Blueberry Strawberry and Raspberries to add to my Oatmeal or Greek yogurt. You can get a 48 oz (3LB) bag for $8.47 at Walmart. That comes out to be 18 cents per oz. One cup of frozen berries are only 70 calories. Frozen mixed berries add a lot of volume to your meal with very little calories.
Frozen berries are also high in fiber and may help improve blood sugar. Instead of adding sugar to your recipes you can add berries.
Frozen mixed berries can be enjoyed on nearly all types of diets because they are low in calories and in sugar. These berries are a great snack.
Beans
Last but not least is Beans and the Bean family. Beans are another inexpensive protein source and great for anyone who wants to meal prep on a budget. There are a variety of different beans including lima, black, black-eyed, kidney, garbanzo, navy, pinto, and red beans. You can buy beans in a can or you can buy uncooked beans that you cook yourself. Cooking then yourself will save you a ton of money. I large 8-pound bag of Pinto beans cost $5.88 at Walmart. That is .05 cents per oz.
Most people don’t know that Beans help with controlling appetite. The fiber and healthy starches in beans can help prevent food cravings. I normally feel fuller after consuming beans.
You can save so much money when you Meal prep for the week. All you have to do is plan ahead and incorporate this items into your meal prep recipes.
Eating out can be very expensive and unhealthy for you. With meal prep you can eat healthy convenient meals and save money at the same time. You can eat meals that cost a low as one dollar per meal. For example, if you eat chicken rice and beans your price per meal is a little bit over a dollar.
Make sure you choose meals that you like and that are great tasting. The worst thing you can do is meal prep for the week and not eat your meals. You instead give in to temptation and hit a drive-thru instead.
So make sure you are making meals that taste better than any restaurant and spend all the extra cast wisely!!
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Jim Lopez, the founder and editor of The Meal Prep Ninja, shares his journey from a passionate bodybuilder and fitness enthusiast to a certified nutrition coach. Certified by Precision Nutrition, Jim aims to empower others with knowledge on meal prep and nutrition, offering resources for busy individuals to enjoy low-calorie, tasty foods. His blog is a community for sharing healthy eating habits and meal prep recipes
