Life gets busy, between work, errands, and everything in between, figuring out what to eat can feel like one more chore. Ever stared into a full fridge and still thought, “There’s nothing to eat”? You’re not alone.
That’s where budget-friendly meal prep comes in. With a little planning (and maybe a quiet Sunday afternoon), you can prep meals that are affordable, healthy, and delicious, all without hiring a personal chef or buying fancy ingredients. Let’s dive in and help your future self out.
Why Meal Prep is important:
Meal prepping isn’t just for influencers or super-organized families. It’s for anyone who wants to save money, eat better, and make life easier during the week. Here’s why it works:
- Save money by avoiding last-minute takeout.
- Eat healthier by choosing ingredients you trust.
- Save time during your busiest days.
No more “there’s nothing to eat” moments, just grab and go.
Steps to Do Proper Food Planning
Before we get into specific meals, here are a few quick tips for successful meal prepping:
- Pick your meals for the week: Aim for 2–3 base dishes that are easy to portion out.
- Shop smart: Buy in bulk, use pantry staples, and look for sales.
- Prep in batches: Cook once, eat multiple times.
- Use proper storage: Invest in reusable containers to keep meals fresh.
- Salad with Bruschetta Pasta
Fresh cherry tomatoes, minced garlic, and aromatic basil are the main ingredients of this chilled bruschetta pasta salad.
It has the flavor of traditional bruschetta and a pleasant crunch from the addition of homemade sourdough breadcrumbs. It’s a straightforward but delicious dish that can be packed for lunch or served at a barbecue or dinner party.
This salad is ideal for hectic weeks because it is simple to make and can be prepared in advance. Savor a filling and revitalizing meal that will appeal to all.
- Crunchy Onion Rings
Crunchy Onion Rings are a good choice if you’re in the mood for something crispy. They give food a satisfying crunch without the need for deep-frying.
Making these ahead of time keeps costs down and saves time on hectic days. An entertaining side dish that goes well with almost anything. All you need is an onion coated in flour and salt.
- Baked Veggies & Chicken Drumsticks
For easy weeknight meals, this sheet-pan dinner is ideal. There isn’t much work involved, just some initial chopping. Cleaning up is a breeze because everything cooks together.
In one dish, you’ll savor a delectable combination of chicken, vegetables, and a robust sauce. It’s an easy method of putting a filling meal on the table.
- Meatballs in an air fryer
Air fryers are like a magic pot these days.It takes less than an hour to prepare these easy-to-make meatballs in an air fryer.
They provide a lighter version of the traditional recipe because they don’t need eggs or breadcrumbs.
They are different from other meatballs you have made because of their juicy and soft texture. When you want to make something tasty without spending a lot of time in the kitchen on hectic weeknights, this dish is ideal. Savor these meatballs prepared the Swedish way for a filling supper that will please everyone.
- Peanut Butter and Banana
A creamy, grab-and-go breakfast is made by soaking rolled oats, milk, and a spoonful of peanut butter overnight. No additional sugar is required because sliced bananas naturally add sweetness.
Make multiple jars at once and store in the refrigerator for up to 4 days. They are portable and reasonably priced per serving.
- Chickpea salad sandwich
You can bring this sandwich to work or school and still be productive. It is simple to prepare and can be made in advance. Flavorful and full of satisfying ingredients, it keeps well all day. Savor it as a quick lunch or on-the-go snack. It’s a quick and fulfilling choice for hectic weeks.
- Eggplant moussaka
We all have eggs available at our houses. With its abundance of veggies and ground beef or lamb, eggplant moussaka is a filling and easy supper that is generously topped with cheese.
For a truly Mediterranean flavor, this recipe focuses on additional eggplant and omits the potatoes and Bechamel sauce.
There is little work involved in preparing this healthy choice. This is a warm and satisfying recipe that works well for busy weeknights. To taste Mediterranean cuisine, try this easy dish.
- Homemade hamburgers
This dish is easy and filling, making it ideal for a weeknight quick supper. You may make something tasty with just a few ingredients, such as Worcestershire sauce, ground beef, salt, and pepper.
It’s perfect for hectic evenings when you want a filling meal without having to spend a lot of time in the kitchen. For a unique touch, serve it with your preferred burger toppings. This is a fantastic choice for meal preparation, which makes it simple to eat all week long.
- Egg Fried Noodles
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Instead of using a seasoning packet, instant noodles use soy sauce, garlic, and a little sesame oil. Scrambled eggs add protein, and any quick-cooking vegetables, like scallions, complete the dish.
Bring the water to a boil and the whole thing comes together in that time. It is incredibly affordable and highly customizable.
Final Thoughts:
Meal prepping is a form of self-care, and no, it doesn’t have to be perfect. Some weeks, you’ll have Instagram-worthy lunches. Other weeks, it might be toast and coffee, and that’s totally okay.
What matters is making life easier, eating better, and spending less. Start small. Pick one or two meals from this list and build from there. Your wallet and your future self will thank you.
FAQs
Is preparing meals for seven days acceptable?
Preparing meals in advance increases the likelihood that they will last for three to five days. You will need to have two distinct meal prep sessions per week, though, if you wish to prepare meals for seven days.
What food is inexpensive but satisfying?
You can eat healthily and save money with these filling and reasonably priced staples.
- Beans and rice.
- Noodles for Ramen.
- eggs.
- Vegetables in a can.
- Peanut butter.
- Oatmeal.
