Under Budget: Easy Meal Prep Recipes for Breakfast, Lunch and Dinner
- Tracey Sinibaldi
- 13 minutes ago
- 3 min read
Meal prepping saves time, reduces stress, and helps maintain a healthy diet without breaking the bank. Finding simple, affordable recipes that fit your nutritional goals can be challenging. This post offers easy meal prep ideas for breakfast, lunch, and dinner with estimated costs and nutrition breakdowns. Each recipe is designed to be budget-friendly, nutritious, and quick to prepare, making it easier to stick to your healthy eating plan.
Breakfast Options
1. Overnight Oats with Berries and Chia Seeds
Overnight oats are a no-cook, grab-and-go breakfast that’s rich in fiber and protein. You prepare it the night before and enjoy a creamy, satisfying meal in the morning.
Ingredients cost: $5 for 5 servings
Cost per meal: $1
Prep time: 5 minutes (plus overnight refrigeration)
Nutrition per serving:
- Calories: 280
- Protein: 10g
- Fat: 7g
- Carbs: 40g
- Sugar: 8g
Ingredients: Rolled oats, almond milk, chia seeds, mixed berries, honey (optional).
Why it works: Oats provide slow-digesting carbs for energy, chia seeds add omega-3 fats and fiber, and berries offer antioxidants and natural sweetness.
2. Veggie Egg Muffins
These baked egg muffins are packed with vegetables and protein, perfect for a quick breakfast or snack.
Ingredients cost: $6 for 6 muffins
Cost per meal: $1
Prep time: 15 minutes + 20 minutes baking
Nutrition per muffin:
- Calories: 120
- Protein: 9g
- Fat: 7g
- Carbs: 3g
- Sugar: 2g
Ingredients: Eggs, spinach, bell peppers, onions, salt, pepper.
Why it works: Eggs provide high-quality protein and healthy fats, while vegetables add fiber and vitamins. These muffins store well and reheat easily.
Lunch Options
1. Quinoa Chickpea Salad
A filling, plant-based salad that combines protein-rich chickpeas with quinoa and fresh vegetables.
Ingredients cost: $7 for 4 servings
Cost per meal: $1.75
Prep time: 20 minutes
Nutrition per serving:
- Calories: 350
- Protein: 15g
- Fat: 8g
- Carbs: 50g
- Sugar: 5g
Ingredients: Quinoa, canned chickpeas, cucumber, cherry tomatoes, olive oil, lemon juice, parsley.
Why it works: Quinoa and chickpeas provide a complete protein source, while fresh veggies add crunch and nutrients. Olive oil adds healthy fats.
2. Turkey and Veggie Wraps
Lean turkey breast with fresh vegetables wrapped in a whole wheat tortilla makes a balanced and portable lunch.
Ingredients cost: $8 for 4 wraps
Cost per meal: $2
Prep time: 15 minutes
Nutrition per serving:
- Calories: 320
- Protein: 25g
- Fat: 6g
- Carbs: 35g
- Sugar: 4g
Ingredients: Sliced turkey breast, whole wheat tortillas, lettuce, tomato, avocado, mustard.
Why it works: Turkey is a lean protein source, whole wheat tortillas provide fiber, and avocado adds healthy fats. This meal is easy to customize with your favorite veggies.
Dinner Options
1. One-Pan Baked Chicken with Vegetables
A simple, all-in-one meal that requires minimal cleanup and delivers balanced nutrition.
Ingredients cost: $10 for 4 servings
Cost per meal: $2.50
Prep time: 10 minutes + 30 minutes baking
Nutrition per serving:
- Calories: 400
- Protein: 35g
- Fat: 12g
- Carbs: 30g
- Sugar: 6g
Ingredients: Chicken breasts, sweet potatoes, broccoli, olive oil, garlic, herbs.
Why it works: Chicken provides lean protein, sweet potatoes offer complex carbs and fiber, and broccoli adds vitamins and minerals. Baking everything together saves time.
2. Lentil and Vegetable Stir-Fry
A vegetarian dinner option that’s rich in protein and fiber, quick to prepare, and budget-friendly.
Ingredients cost: $7 for 4 servings
Cost per meal: $1.75
Prep time: 15 minutes
Nutrition per serving:
- Calories: 350
- Protein: 20g
- Fat: 5g
- Carbs: 45g
- Sugar: 7g
Ingredients: Lentils, mixed bell peppers, carrots, onions, soy sauce, garlic, olive oil.
Why it works: Lentils are a great plant protein source, and the variety of vegetables adds fiber and antioxidants. Stir-frying keeps the veggies crisp and flavorful.
Tips for Successful Meal Prep on a Budget
Plan your meals around seasonal produce and sales.
Buy in bulk for staples like oats, quinoa, and lentils.
Use versatile ingredients across multiple meals to reduce waste.
Prep ingredients in batches such as chopping veggies or cooking grains.
Store meals properly in airtight containers to maintain freshness.
Eating well does not have to be expensive or complicated. These meal prep recipes provide balanced nutrition, save time, and keep costs low. Try one or all of these recipes this week to experience how simple healthy eating can be.
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