20 Meal Prep Ideas That Will Save You Money This Month
Meal prepping on a budget is your ultimate strategy to save money, reduce waste, and enjoy delicious, hassle-free meals all month!
- Alyana Aguja
- 5 min read
Meal prepping on a budget is the secret to saving money while enjoying flavorful, home-cooked meals daily. Planning and using affordable, versatile ingredients helps reduce food waste and skip expensive takeout. It’s a fun, creative way to take control of your diet and wallet while making your busy life easier!
1. Overnight Oats
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Mix oats, milk (or a non-dairy alternative), and your favorite toppings in mason jars, such as fruits or nuts. These are affordable, versatile, and ready to grab and go in the morning. Add a dollop of yogurt or a sprinkle of chia seeds for extra nutrients.
2. Vegetarian Chili
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Beans, lentils, and canned tomatoes can easily make a stew. Cooking it in large quantities and freezing parts can save time on nights when you’re too busy to cook. Adding cumin, chili powder, and paprika can satisfy the spice levels.
3. Sheet Pan Veggie and Chicken Bake
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Toss seasonal vegetables and chicken thighs with olive oil, garlic, and herbs. Roast everything in one pan for an easy cleanup. Buy in bulk to save even more and portion for weekday dinners.
4. Pasta Salad with a Twist
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Cook pasta, mix it with leftover vegetables, a protein like chickpeas or canned tuna, and a simple vinaigrette. Prepare it in bulk and enjoy it cold throughout the week. It’s perfect for lunches and a great way to reduce waste.
5. Rice and Bean Bowls
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A rice-and-beans dinner is a well-known, filling, and utterly budget-friendly pair. Salsa, avocado, and cheese turn up the flavors in a short order. Grill the ingredients with several bowls that one could fill or add your sauces/seasoning preference.
6. Make-It-Yourself-Burrito Bowl
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Make your own—skip the takeout—with rice, black beans, sautéed veggies, and shredded chicken or beef. Top it off with homemade guacamole or a dollop of Greek yogurt. Pack the ingredients in individual containers and heat them quickly.
7. Egg Muffin Cups
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Whisk together eggs, add chopped veggies, pour into muffin tins, and cook—store for a protein-packed breakfast. The muffins are easy to customize with ingredients and heat up in two seconds.
8. Stir-Fry Kits
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Pre-chop veggies and proteins and portion out sauces for quick stir-fry meals. Use frozen veggies to save money and prevent spoilage. Serve over rice or noodles for a complete dish.
9. Slow Cooker Soups
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Toss inexpensive ingredients such as carrots, onions, and lentils with broth into a slow cooker. Let it simmer all day and portion it out for dinners or lunches. Soups freeze beautifully for later use.
10. Stuffed Bell Peppers
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Fill bell peppers with rice, beans, and seasoned ground meat. Bake and store the mixture for easy meals throughout the week. The meals are colorful, nutritious, and budget-friendly.
11. Zucchini Noodles with Sauce
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Spiralize zucchini into noodles and pair them with marinara or Alfredo sauce. This low-cost, low-carb alternative to pasta is also a good source of protein. For extra protein, add some shredded chicken or sautéed mushrooms.
12. Baked Potatoes with Toppings
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Bake some potatoes at once and store them in the fridge. Load the potatoes with chili, cheese, or sour cream for a tasty, inexpensive dinner. Sweet potatoes work great, too, and are loaded with good-for-you nutrition.
13. DIY Frozen Smoothie Packs
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Portion fruits, spinach, and yogurt into freezer bags for quick smoothies. Blend them with milk or juice for a nutritious start to your day. This method is cheaper than buying pre-made smoothies and ensures no food goes to waste.
14. Homemade Ramen Bowls
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Upgrade store-bought ramen noodles with fresh vegetables, a boiled egg, and a splash of soy sauce. This comforting, budget-friendly meal is easy to customize. Prep your add-ins ahead of time for faster assembly.
15. Veggie-Packed Frittata
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Combine leftover vegetables and eggs into a frittata baked in a large pan. Slice and store for breakfasts or lunches throughout the week. This is a great way to use odds and ends in your fridge.
16. Pulled Pork or Chicken
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Use a slow cooker to make pulled pork or chicken with affordable cuts of meat. Portion it out for sandwiches, tacos, or salads. It’s versatile and can be seasoned in many ways to keep meals exciting.
17. Homemade Pizza Kits
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You can make or buy pizza dough and portion it with sauce, cheese, and toppings. Then, store it in individual containers for DIY pizza nights. It’s cheaper and healthier than ordering out.
18. Cabbage Stir-Fry
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Sauté shredded cabbage with soy sauce, garlic, and ground meat or tofu. This affordable, low-carb dish is quick to make. To expand it, add rice or noodles.
19. Baked Oatmeal Squares
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Mix oats, bananas, milk, and a little sweetener to bake into squares. Store for quick breakfasts or snacks. They are filling, affordable, and easy to customize with spices or add-ins.
20. Homemade Snack Packs
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Divide the nuts, dried fruits, crackers, and cheese into small portions. Making them is cheaper than purchasing packaged snack items. Store them within easy reach so you can munch on them all day.