20 Easy Budget Meal Prep Ideas To Save Time & Money!

Last Updated December 26, 2024 by Davina Kelly

Want to know how you could save hours during the week, eat healthier and keep more money in your purse – all without sacrificing flavour? I know, it sounds like a dream but these budget meal prep ideas can make it your reality. 

Meal prepping is the ultimate life hack for anyone juggling a busy schedule and a tight budget. Whether you’re a college student, a busy mom or someone looking to make smarter food choices without overspending, these meal prep ideas will have you covered. 

As someone who’s always on the hunt for ways to stretch my food budget without skimping on taste, I’ve learned the best ways to eat well and save money. 

In this post, I’m going to share the best budget meal prep ideas including satisfying healthy meal prep ideas for the week. 

After reading this post, you’ll have plenty of delicious easy meal prep ideas to keep your purse full and stress levels low.

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Benefits of Meal Prepping

Meal prepping isn’t just trendy – it’s practical, especially when you’re trying to stay on a budget. Here are a few reasons to start meal prepping. 

Saves You Money

Cooking at home is much cheaper than eating out or ordering takeout. With meal prep, you can buy ingredients in bulk and use them efficiently without wasteing food.

Read here for a full list of the best cheap foods to buy on a tight budget. 

Time-Saving Hack

No more scrambling to figure out dinner at the last minute. With a little planning upfront, you’ll free up so much time during the week.

Healthier Choices

When meals are prepped and ready to go, you’re less likely to reach for junk or overly processed food. 

Reduces Food Waste

Sticking to a plan means you’re using up all your groceries, which is better for the plant and your wallet. 

Customisable and Delicious

Meal prepping doesn’t mean boring food. You can still enjoy a variety of flavours and cuisines while staying on budget. 

Meal Prep Tips

Start with a Plan

Before you even think about getting in the kitchen, figure out what you’re cooking for the week. Pick 2 – 3 simple recipes that you know you’ll enjoy and won’t take hours to make.

You don’t need to overcomplicate things – variety is great, but if you’re new to meal prep, keep it manageable. 

Once you’ve decided, write out a grocery list of all the ingredients you’ll need. Having a plan will save you from wandering the aisles aimlessly or overspending on stuff you don’t need. 

Pro Tip: Build your meals around ingredients you already have at home or items that are on sale that week. 

Multi-Task Like a Pro

The key to efficient meal prep is multitasking! Cook multiple items at once – roast your veggies on one tray while baking chicken in the oven. Or simmer a soup on the stovetop while boiling pasta. 

This approach saves so much time and energy and before you know it, you’ll have a fridge full of ready-to-go meals without spending your whole Sunday in the kitchen. 

Don’t Overdo It

Here’s a big one: don’t meal prep more than you realistically need to eat. Most prepped meals will only last about 3 – 4 days in the fridge before they lose their freshness (or worse go bad).

If you want meals for the entire week, prep for the first few days and freeze the rest. Freezing keeps your meals fresh and ready to reheat whenever you need them.

Pro Tip: Label your frozen meals with the name and date so you don’t end up playing freezer roulette later. 

Use Good Containers

Good meal prep isn’t just about cooking, it’s also about organizing. Having the right containers makes all the difference in keeping your meals fresh and easy to grab when you’re on the go. 

Here are my go-to containers for meal prep:

Meal Prep Containers with Dividers: These are a lifesaver when you want to keep things like salad, grains and proteins separate. Plus, they’re microwave-safe and won’t leach chemicals like plastic containers can. 

Mason Jars: Perfect for overnight oats, chia puddings and layered salads. They’re cute, functional and airtight to keep everything fresh.  

Ready to get organised? Download my FREE weekly meal planner below. It’s a simple, effective way to plan your meals for the week and make grocery shopping super easy. 

20 Simple Budget Meal Prep Ideas:

Breakfast Meal Prep Ideas

1. Carrot Cake Overnight Oats

This 5-minute recipe combines the flavours of your favourite carrot cake with the convenience of overnight oats. 

Mix rolled oats, grated carrot, chia seeds, almond milk a dash of cinnamon and a drizzle of honey in a jar. Add raisins or walnuts for texture.

Let it sit in the fridge overnight and in the morning, you’ll have a creamy flavourful breakfast that’s ready to go.

These delicious oats can last up to 5 days in the fridge, so you can meal prep them on Sunday and enjoy them all week. 

2. Coconut Milk Chia Pudding

Chia pudding is a great option for a light yet filling breakfast and it’s packed with nutrition.

It’s made with chia seeds and coconut milk, you can add honey or maple syrup for sweetness.  

Let it sit overnight to thicken, then top it with your favourite toppings in the morning. You can make a few jars at once for an easy grab-and-go breakfast. 

They’ll stay fresh in the fridge for up to 4 days. Read here to get the full recipe. 

3. Baked Oatmeal Pie

If you love cookies this is the perfect breakfast for you. 

This baked oatmeal pie is so tasty, easy to make and uses super cheap ingredients that you’ll likely have on hand.

It’s one of my favourite budget meal prep ideas. 

Bake it in a casserole dish, then slice it into portions. This reheats nicely in the microwave and can even double as a healthy dessert. 

4. Sweet Potato & Fruit Bowl

If you’re looking to switch up your breakfast you need to try this sweet potato breakfast bowl.

Sweet potatoes are super healthy and can be eaten sweet or savoury. 

Boil a sweet potato, mix it with some milk and a little cinnamon and top it with fruits.

I usually top mine with half a chopped banana, strawberries and coconut flakes. 

This is a great balanced breakfast that feels like a treat. 

Lunch Meal Prep Ideas

5. Egg Mayo Sandwich

This classic lunch is quick, affordable and always satisfying. 

Mash hard-boiled eggs with mayonnaise, a pinch of mustard, salt and pepper.

Spread it on whole-grain toast and add lettuce to sneak in some fresh greens. 

You can prep the egg mixture in advance and assemble your sandwiches each morning to keep it fresh. 

6. Mexican Cold Rice Salad

If you have leftover rice in the fridge this Mexican cold rice salad is one of the best budget meal prep ideas.

Combine cooked rice with black beans, corn, diced bell peppers and a lime cilantro dressing and you’ll have a easy fresh salad. 

This dish is perfect for lunch or as a side dish with dinner and it gets even tastier as the flavours melt together. 

7. Smashed Chickpea Sandwich

If you’re a vegetarian looking for a tasty sandwich option you need to try this smashed chickpea sandwich.

It’s a delicious vegetarian take on a tuna salad. 

Mash chickpeas with olive oil, lemon juice, garlic powder and a touch of salt. Spread it on whole-grain bread and add lettuce for crunch. 

8. Chicken Pasta Salad

You can’t go wrong with a chicken pasta salad. It’s easy, refreshing and a great make-ahead meal that’s perfect for busy days. 

Combine cooked pasta with chicken, cherry tomatoes, diced cucumbers, onions and a dressing of your choice. You can use vinaigrette or any other salad dressing.

I usually mix a tablespoon of mayo and Caesar salad dressing. 

It’s best served cold, so store it in the fridge and enjoy it throughout the week. 

9. Mexican Chicken Bowl

This Mexican chicken bowl is packed with flavour and super easy to assemble. 

Use shredded chicken (or any leftover chicken you have) and layer it with cooked rice, black beans, corn, salsa and a sprinkle of cheese.

Add avocado slices or some Greek yoghurt to make it extra creamy.

These bowls store well in the fridge for up to 4 days so they’re perfect for meal prep.

Store the ingredients separately to keep everything fresh and put them together on the day.

10. Crunchy Tuna Salad Wrap

This is not your average tuna salad. Mix canned tuna with mayonnaise or Greek yoghurt, lemon juice and diced peppers and season with salt, pepper and some garlic powder. 

Wrap it in a tortilla with shredded lettuce. Sometimes I add some chips for a crunchy twist.

These wraps stay fresh for 3 days in the fridge and are perfect for a quick lunch.

Prepare the tuna mixture ahead of time and assemble your wraps fresh each day for the best tast.

11. Meditteranean Pasta Salad

This vegetarian pasta salad is so tasty, it’s bursting with flavour and super easy to make.

Mix cooked pasta with olives, cherry tomatoes, diced cucumbers and feta cheese. Toss everything with olive oil and lemon juice and season with salt, pepper and mixed herbs. 

It’s simple delicious and one of the best budget meal prep ideas.

Dinner Meal Prep Ideas

12. Sheet Pan Chicken Sausage & Veggies

It doesn’t get any easier than a sheet pan meal. 

Slice chicken sausage and toss it with potatoes, chopped bell peppers, zucchini, red onion and any other veggies you have on hand.

Season with salt, pepper, garlic powder and mixed herbs. 

Roast everything on a sheet pan for 20 – 30 minutes and dinner is done. Portion it out for easy reheatable meals during the week.  

13. Asian-Inspired Chicken w Rice & Veggies

This Asian-inspired chicken dish tastes amazing it’s one of my favourite cheap dinners. 

Mix one tablespoon of soy sauce, sesame oil, honey, siracha, and a minced clove of garlic.

Pour it over some chopped chicken breasts and put it in the oven for 30 minutes. 

Pair it with steamed rice and your choice of veggies like broccoli, carrots and snap peas. My go-to’s are roasted broccoli and cauliflower. 

Store in individual containers for a well-balanced meal that reheats perfectly.

14. Jamaican Chicken Curry & Rice

Recipe: My Forking Life

If you’re looking for a budget-friendly meal packed with bold flavours you need to try this Jamaican chicken curry. It’s surprisingly easy to make.

You can use any cut of chicken for this recipe. Drumsticks and thighs are the cheapest cuts.

It’s made with curry powder and delicious spices but you can adjust the spice level. 

Serve over some basmati rice with a side of fried plantain and you’ve got a comforting meal that’s perfect for meal prep.

You can cook a big batch and store half in the freezer. 

15. Tangy Tomato Chicken

If you like your chicken with a little kick this Tangy tomato chicken dish is perfect.

It includes tomato paste, red pepper flakes, cayenne pepper and lots of spices. It’s served with potatoes and veggies in this recipe, but you can have yours with rice if you prefer. 

This meal is simple, healthy and perfect for meal prep. 

16. Sweet and Sour Chicken

Skip the takeout and try this homemade sweet and sour chicken instead. 

This recipe includes soy sauce, vinegar, sesame oil, ketchup, honey and spices. Serve it with some rice and veggies for a quick weeknight dinner. 

17. Pumpkin Soup

Pumpkin makes a creamy, velvety soup that’s perfect for chilly days. 

This soup includes onion, garlic, spices, coconut milk and vegetable broth which are all super affordable ingredients. 

It freezes perfectly, so make a big batch and store extras for later.

Get the recipe here. 

18. Caribbean Fish Tea Soup 

If you love fish, this is a super affordable way to enjoy seafood. 

This fish tea soup is warm, hearty and full of flavour. Use white fish like tilapia or basa fillets for a cheaper option. 

Serve it with crusty bread for a filling nutritious meal. 

19. Coconut Chickpea Curry

This plant-based curry tastes so good and is one of the best budget meal prep ideas. 

It includes tomatoes, coconut milk and many flavorful spices trust me you won’t even miss the meat. 

Serve it with some rice or naan for a satisfying dinner that’s easy on your purse.

Get the recipe here. 

20. Pesto Chicken, Potato & Veggie Bowl

This hearty and delicious pesto chicken and potato bowl is super easy to whip up.

Simply toss seasoned chicken breasts, potatoes and your favourite veggies like broccoli, zucchini and bell peppers into the air fryer for a quick hands off meal. 

Once everything is golden and perfectly cooked, mix it all together with a generous spoonful of pesto.

It’s easy to prep ahead, perfect for busy weekdays and it keeps well in the fridge. 

Pro Tips for Budget-Friendly Meal Prep

Shop Seasonally

Buying fruits and veggies in season is not only cheaper but also ensures better flavour. 

Double Up Recipes

Make larger portions and freeze extras for weeks when you’re too busy to cook. 

Use Affordable Proteins

Eggs, canned tuna, chickpeas, frozen fish like tilapia and chicken legs and thighs are all budget-friendly options.

Final Thoughts

Meal prepping doesn’t have to be overwhelming or expensive. With these budget-friendly recipes and tips, you can save time, money and stress while still enjoying delicious home-cooked meals every day.

Which recipe are you going to try? Let me know in the comments below! 

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