Are you tired of spending a fortune on your meals every week? Meal prepping can be the perfect solution for those looking to save money and eat healthier. By planning ahead, you can cook in bulk and have delicious homemade meals ready to go throughout the week. Don’t worry, meal prepping doesn’t mean sacrificing flavor! We’ve put together a list of 10 healthy and budget-friendly recipes that are sure to satisfy your taste buds without breaking the bank. Let’s get started!
Chicken Teriyaki Bowls
Chicken Teriyaki Bowls are an excellent choice for those who want a healthy and delicious meal that is easy to prepare. This recipe is perfect for meal prepping on a budget, as it uses simple ingredients that are readily available at most grocery stores.
To start, marinate the chicken in teriyaki sauce for at least 30 minutes before cooking it in a pan until golden brown. While the chicken is cooking, boil some rice and chop up your favorite vegetables like bell peppers, carrots or broccoli.
Once everything’s ready, assemble the bowls by placing the cooked rice on the bottom of each bowl and then adding cooked veggies on one side and sliced chicken pieces on another side. Drizzle some extra teriyaki sauce over each bowl to add more flavor.
This dish can be stored in an airtight container inside your fridge for up to four days without losing its taste or texture. Not only does this recipe provide essential nutrients like protein and fiber but also helps you save money since you can buy ingredients in bulk during sales season.
Spicy Shrimp and Cauliflower Rice
Spicy Shrimp and Cauliflower Rice is a delicious meal prep recipe that is both healthy and budget-friendly. This dish combines the bold flavors of spicy shrimp with the lightness of cauliflower rice, making it perfect for those who want to eat healthy without sacrificing taste.
To start, cook your shrimp in a pan with garlic, red pepper flakes, and olive oil until they are pink and cooked through. Then remove them from the pan and set aside.
Next, add your riced cauliflower to the same pan (no need to rinse!) along with more garlic, diced onion, sliced bell peppers, salt and pepper. Cook until tender-crisp.
Once everything is cooked through, combine your spicy shrimp with your cauliflower rice mixture. You can also add some chopped cilantro or scallions for extra flavor!
This Spicy Shrimp and Cauliflower Rice dish can be enjoyed as a main course or as a side dish alongside grilled chicken or fish. It’s also great for meal prepping as it stores well in an air-tight container in the fridge for up to 4 days!
One-Pot Gluten-Free Pasta
One-Pot Gluten-Free Pasta is a perfect meal-prep recipe that is not only healthy but also budget-friendly. This dish requires minimal effort to cook and can be customized according to your taste preferences.
To start, you’ll need gluten-free pasta, vegetable broth, garlic powder, onion powder, Italian seasoning, salt and pepper. You can add chopped vegetables like broccoli or spinach for extra nutrients.
Simply toss all the ingredients into one pot and bring it to boil. Reduce heat and let it simmer until the pasta is cooked al dente.
The best part about this recipe is that it’s versatile – you can swap out spaghetti with zucchini noodles or any other type of gluten-free pasta you prefer. Additionally, adding in some protein like chicken or turkey meatballs would give an added boost of nutrition without breaking the bank.
One-Pot Gluten-Free Pasta is an easy go-to meal prep option for those who are looking for a quick yet delicious way to eat healthily on a budget.
Honey Soy Salmon
One of the easiest and most delicious ways to add some healthy omega-3 fatty acids to your meal prep is by cooking up some honey soy salmon. Not only does it taste amazing, but it’s also budget-friendly and incredibly easy to make.
To start, preheat your oven to 400°F. Mix together some soy sauce, honey, olive oil, garlic powder, and ground ginger in a small bowl. Place the salmon fillets on a baking sheet lined with parchment paper and brush them generously with the honey soy mixture.
Bake for about 12-15 minutes or until the fish flakes easily with a fork. You can serve this dish hot straight out of the oven or cold over a bed of greens for an easy lunch option.
If you’re feeling creative, try adding some sliced green onions or sesame seeds on top for added flavor and texture. And if you have any leftovers (which is unlikely!), they’ll keep well in an airtight container in the fridge for up to three days.
Honey soy salmon is a great recipe choice when looking for something quick yet nutritious that won’t break the bank. Give it a try during your next meal prep session!
Quinoa and Veggie Stir-Fry
Quinoa and Veggie Stir-Fry is a perfect meal prep recipe for those who want to eat healthy on a budget. This dish is packed with protein, fiber, vitamins, and minerals that your body needs. Plus, it’s easy to make and can be stored in the fridge for up to five days.
To start making this recipe, cook one cup of quinoa according to the package instructions. Meanwhile, heat some oil in a skillet over medium-high heat. Add chopped onion and garlic and sauté until fragrant. Then add sliced bell peppers and carrots into the pan followed by broccoli florets.
Once the veggies are cooked through but still crisp-tender, add the cooked quinoa into the skillet along with soy sauce or tamari for flavoring. Mix well until all ingredients are combined evenly.
This Quinoa and Veggie Stir-Fry could also be customized based on your preference – you may substitute other vegetables like zucchini or cabbage if desired.
Quinoa and Veggie Stir Fry is an excellent way to get lots of nutrients without breaking your bank account!
Thai Peanut Chicken Wrap
The Thai Peanut Chicken Wrap is a perfect meal prep option for those who love the flavors of Thai cuisine. This wrap combines tender and juicy chicken with crunchy vegetables, peanut sauce and wraps it all up in a tortilla.
To make this recipe budget-friendly, use leftover chicken or buy boneless, skinless chicken thighs which are cheaper than breasts. You can also substitute fresh veggies with frozen ones to save money.
The star of this dish is the peanut sauce that adds an authentic flavor to the wrap. You can easily make it at home by blending together peanut butter, soy sauce, honey, lime juice and some red pepper flakes for heat.
To assemble the wrap, lay down a tortilla on your workspace and spread some peanut sauce over it. Add sliced chicken and veggies like carrots, cucumbers and bell peppers on top before rolling it tightly.
These Thai Peanut Chicken Wraps can be stored in the fridge for up to 4 days making them perfect for meal prepping lunches or dinners throughout the week!
Slow Cooker Honey Garlic Chicken
Slow Cooker Honey Garlic Chicken is the perfect meal prep recipe for busy people who want to eat healthy and delicious food.
Especially without spending too much time cooking.
This recipe requires minimal preparation, and you can leave it in your slow cooker for a few hours while you go about your day.
To make this dish, all you need are chicken thighs, honey, soy sauce, garlic cloves, ketchup and dried basil.
The combination of sweet honey and savory soy sauce creates an irresistible flavor that will satisfy your taste buds.
The best part about this recipe is that it’s budget-friendly.
You can use inexpensive chicken thighs instead of expensive chicken breasts to save money.
Plus, the ingredients are pantry staples that most people already have on hand.
When you’re ready to enjoy this dish, simply heat up the slow-cooked chicken in a pan or microwave.
Also, serve it with brown rice or roasted vegetables for a well-balanced meal.
Slow Cooker Honey Garlic Chicken is a must-try recipe for anyone looking to meal prep on a budget without sacrificing taste or convenience. So go ahead and give it a try – your taste buds (and wallet) will thank you!
Spicy Sausage and Egg Breakfast Bowl
Start your day with a delicious and satisfying breakfast bowl that is easy to prepare and budget-friendly.
This Spicy Sausage and Egg Breakfast Bowl recipe is perfect for those who want to enjoy a hearty breakfast without breaking the bank.
To make this dish, you will need sausage, eggs, diced potatoes, chopped onions, red bell pepper flakes, salt, black pepper and olive oil.
Begin by cooking the sausage in a skillet until browned on all sides. Remove the sausage from the pan and set aside.
Next, add diced potatoes to the same skillet with some olive oil over medium heat.
Cook for about 10 minutes or until they are crispy on the outside but tender on the inside.
Then add chopped onions and continue cooking for another five minutes.
Add back in sliced sausage to reheat it then crack two eggs into separate parts of your pan; cook till egg whites are cooked through while keeping yolks runny so they can break apart easily when mixed together later.
Finally, top off your creation by sprinkling red bell pepper flakes over everything (if desired); season with salt & black pepper as needed before serving hot!
This spicy breakfast bowl packs a punch of flavor without putting a dent in your wallet – making it perfect for meal prepping on a budget!
Garden Vegetable Soup
Garden Vegetable Soup is a healthy and budget-friendly option for meal prepping.
This soup is packed with fresh vegetables, making it not only delicious but also nutritious.
To make this soup, start by sautéing onions and garlic in olive oil until they are soft.
Then add in chopped carrots, celery, zucchini, and any other veggies of your choice.
Let them cook for a few minutes before adding vegetable broth or water.
Let the soup simmer on low heat until all the vegetables are tender. Season with salt and pepper to taste.
If you want some added protein, feel free to add cooked chicken or beans to the mix.
This Garden Vegetable Soup can be stored in containers for easy meal prep throughout the week.
It’s perfect for those who are trying to eat more plant-based meals without breaking the bank.
This recipe is simple yet delicious and can be easily customized based on your preferences or what vegetables you have on hand!
Orange Chicken Salad
Orange Chicken Salad is a delicious and healthy recipe that can be prepared in advance for meal prepping on budget.
This dish is perfect for those who are looking to eat clean without sacrificing taste.
It’s packed with flavor, protein, and essential vitamins.
To make this salad, start by cooking chicken breasts until they’re tender and juicy.
Then, mix together orange juice, honey, soy sauce, garlic powder, onion powder and ginger in a bowl.
It helps to create the marinade for your chicken.
Once the chicken is cooked through and marinated well enough in the refrigerator overnight or at least an hour before serving.
You can assemble your salad using mixed greens as a base along with fresh oranges sliced into pieces!
Top it off with some chopped almonds or sesame seeds for crunchiness!
The result? A refreshing citrusy burst of flavors that will leave you feeling satisfied yet light all day long.
This recipe can easily be adapted to fit your preferences; swap out different types of nuts or add additional fruits.
Fruits like strawberries or mangoes to switch things up!
Plus- since it’s so cost-effective- adding extra toppings won’t break the bank either!
Conclusion
Meal prepping on a budget does not have to be difficult or boring.
With these 10 healthy and delicious recipes, you can enjoy flavorful meals throughout the week without breaking the bank.
By planning ahead and using simple ingredients, meal prep can save you time, money, and stress.
This happens while keeping your health goals in check.
Remember to mix things up by trying different proteins and veggies or adding different spices for variety.
And don’t forget that meal prep is all about making it work for you.
Adjust portion sizes and recipes as needed to fit your lifestyle.
With these tasty options at your disposal, there’s no excuse not to give meal prepping a try!
Your wallet (and taste buds) will thank you.
