Have a limited food budget? Planning your meals can be overwhelming. That’s where this round-up of cheap meal prep recipes steps in.
You don’t need to spend big bucks to eat tasty meals. All you need for tasty and healthy meals on a budget is a bit of planning and preparation. Here are the best cheap meal-prep dishes to try!
1. Teriyaki Chicken Meal Prep
Source: allnutritious.com
If you spend your days busy at the office, you need something nutritious to pick you up, like this lovely chicken dish. Sweet, garlicky, and sticky, these chicken cubes are paired with rice and broccoli, making them healthy, delicious, and perfectly filling. If you want, you can save a bit of the Teriyaki sauce and drizzle it over the rice.
Per Serving:
- Calories: 653
- Fats: 20g
- Protein: 51g
- Carbs: 68g
- Fiber: 2.4g
- Sugar: 23g
2. Healthy Orange Chicken
Source: allnutritious.com
Citrusy chicken for a sweet, fruity, and Asian-inspired dish. This meal-prep bowl also includes broccoli and rice, topped with sesame for a bit more texture. The recipe is made in 35 minutes, just what you need in the middle of the week.
Per Serving:
- Calories: 662
- Fats: 15g
- Protein: 62g
- Carbs: 71g
- Fiber: 6.1g
- Sugar: 21g
3. Healthy Chicken Burrito Bowls
Source: allnutritious.com
Craving Mexican takeout? Try Healthy Chicken Burrito Bowls instead. They’re full of yummy Mexican flavors with spicy Mexican rice, creamy black beans, sweet corn, fresh arugula, and juicy tomatoes.
Per Serving:
- Calories: 520
- Fats: 13g
- Protein: 37g
- Carbs: 64g
- Fiber: 9.5g
- Sugar: 4.2g
4. Honey Garlic Chicken Meal Prep
Source: allnutritious.com
Honey Garlic Chicken Meal Prep has tons of protein, with chicken thighs nicely browned on the outside and juicy on the inside. The honey adds sweetness, while the soy sauce adds umami notes. Garlic adds savory, and black pepper adds a hint of heat.
Per Serving:
- Calories: 879
- Fats: 26g
- Protein: 65g
- Carbs: 97g
- Fiber: 3.8g
- Sugar: 18g
5. One-Pan Chicken Legs with Chickpeas & Quinoa
Source: allnutritious.com
With protein from chickpeas, chicken legs, and quinoa, this dish is full of flavor. The coriander, turmeric, and cinnamon add a pleasant warmth, and cherry tomatoes add sweetness complemented by the tartness of dried cranberries.
Per Serving:
- Calories: 932
- Fats: 46g
- Protein: 54g
- Carbs: 79g
- Fiber: 14g
- Sugar: 19g
6. Baked Herb Chicken Breasts with Couscous Meal Prep
Source: allnutritious.com
Trying to lose weight? Chicken breasts are full of protein, which fills you up and boosts your metabolism. These herb chicken breasts are full of flavor from Mediterranean spices, with red onions, zucchini, and vegetable-broth-infused couscous adding more Mediterranean flavors.
Per Serving:
- Calories: 633
- Fats: 17g
- Protein: 61g
- Carbs: 56g
- Fiber: 7.5g
- Sugar: 9.7g
7. Spicy Pineapple Chicken Meal Prep
Source: allnutritious.com
This Spicy Pineapple Chicken Meal Prep is full of island flavors and easy on your wallet using chicken thighs instead of breasts. You can reduce sodium by using reduced-sodium soy sauce or coconut aminos.
Per Serving:
- Calories: 324
- Fats: 10g
- Protein: 31g
- Carbs: 29g
- Fiber: 1.8g
- Sugar: 23g
8. Sheet Pan Chicken Fajitas
Source: allnutritious.com
Regularly craving Mexican food? These meal-prep containers are a true life-saver. Peppers, chicken, onions, and your favorite Mexican flavors are all roasted on a single sheet, ready in 35 minutes.
Per Serving:
- Calories: 473
- Fats: 14g
- Protein: 44g
- Carbs: 44g
- Fiber: 7.1g
- Sugar: 4.7g
9. Sheet Pan Chicken Thighs
Source: allnutritious.com
Another sheet pan recipe for chicken, using bone-in and skin-on chicken thighs paired with carrots, peppers, Brussels sprouts, and onions. Seasoned with garlic and honey, and sprinkled with chili powder for a lovely kick. Rich in protein and free of gluten and dairy.
Per Serving:
- Calories: 478
- Fats: 33g
- Protein: 18g
- Carbs: 31g
- Fiber: 6.3g
- Sugar: 17g
10. Healthy Egg Salad Bowls
Source: allnutritious.com
Egg salads are the perfect energizing dish when you don’t feel like eating meat. This creamy bowl packs 27 grams of protein, paired with avocados, onions, and tomatoes. The creamy yogurt and Dijon dressing make it tasty.
Per Serving:
- Calories: 469
- Fats: 31g
- Protein: 27g
- Carbs: 23g
- Fiber: 10g
- Sugar: 9.5g
11. Keto Egg Bites
Source: allnutritious.com
Perfect as a breakfast on the go, these egg muffins are convenient to make and eat. They pack ham, cheese, and onions, and they’re soft, cheesy, and super satisfying. Keto-approved and very low in carbs.
Per Serving:
- Calories: 43
- Fats: 3g
- Protein: 3.4g
- Carbs: 0.5g
- Fiber: 0g
- Sugar: 0.2g
12. Egg Muffin Cups
Source: allnutritious.com
Another egg muffin recipe, but more colorful and nutritious, packed with broccoli, peppers, onions, and spinach. Add some shredded or crumbled cheese if you want to make it cheesy. A low-calorie, protein-rich breakfast ready in 40 minutes, suited for a vegetarian diet.
Per Serving:
- Calories: 81
- Fats: 3.7g
- Protein: 6g
- Carbs: 6.1g
- Fiber: 1.6g
- Sugar: 2.9g
13. Overnight Oats
Source: allnutritious.com
Don’t have time for cooking in the morning? Make this oatmeal the night before! The recipe uses yogurt, almond milk, and seeds. It is as sweet as it is nutritious.
Per Serving:
- Calories: 461
- Fats: 15g
- Protein: 29g
- Carbs: 57g
- Fiber: 10g
- Sugar: 16g
14. Stir-Fried Pork Meal Prep
Source: allnutritious.com
Tired of chicken? These pork stir-fry containers will be the perfect thing to pack in your lunchbox. Paired with peppers, green beans, and snow peas, rich in garlicky and gingery flavors. This dish takes only 25 minutes to make and provides 400 calories.
Per Serving:
- Calories: 409
- Fats: 19g
- Protein: 32g
- Carbs: 29g
- Fiber: 6.8g
- Sugar: 8g
15. Blueberry Oatmeal Muffins
Source: allnutritious.com
Soft, fruity, and incredibly moist, these blueberry-dotted muffins make a sweet and wholesome breakfast or snack. Made with almond flour and rolled oats, and using coconut sugar. A gluten and dairy-free recipe everyone will enjoy!
Per Serving:
- Calories: 199
- Fats: 10g
- Protein: 6.5g
- Carbs: 22g
- Fiber: 2.9g
- Sugar: 10g
16. Greek Chickpea Salad
Source: kristineskitchenblog.com
This Greek Chickpea salad is packed with dreamy Greek flavors. There’s fluffy couscous, sweet cherry tomatoes, chickpeas, fresh cucumbers, salty olives, and creamy feta cheese. Besides being delicious, this salad is also good for you, containing almost 50% of your daily fiber needs.
Per Serving:
- Calories: 688
- Fats: 27g
- Protein: 22g
- Carbs: 91g
- Fiber: 12g
- Sugar: 11g
17. Meal Prep Shrimp Taco Bowls
Source: gimmedelicious.com
Shrimp tacos make a tasty change from chicken burrito bowls, and they’re just as easy to make. For these meal-prep bowls, you need only six ingredients: raw shrimp, Mexican rice, lettuce, sour cream, shredded cheese, and salsa.
Per Serving:
- Calories: 508
- Fats: 14g
- Protein: 34g
- Carbs: 58g
- Fiber: 4g
- Sugar: 5g
18. Cajun Shrimp Meal Prep Bowls
Source: gimmedelicious.com
Succulent shrimp served with spicy cauliflower rice and sweet bell peppers are a colorful meal-prep bowl. The shrimps are so delicious and juicy because they’re roasted in the oven with olive oil and Cajun seasoning.
Per Serving:
- Calories: 369
- Fats: 12g
- Protein: 28g
- Carbs: 37g
- Fiber: 11g
- Sugar: 9g
19. Taco Salad Meal Prep
Source: mealpreponfleek.com
Want to lose weight? This Taco Salad Meal Prep is full of taco flavors and only contains 347 calories. It’s made with ground turkey instead of ground beef, reducing your calorie and fat intake. And the recipe makes 4 servings, so you have plenty for the week.
Per Serving:
- Calories: 347
- Fats: 19g
- Protein: 27g
- Carbs: 15g
- Fiber: 6g
- Sugar: 7g
20. Vegan Fajita Meal Prep Bowls
Source: mealpreponfleek.com
Plant-based eating never tasted this good. Packed with a rainbow of veggies, fluffy quinoa, hearty black beans, and fresh avocado. You’ll get all the colors of the rainbow and all the health benefits that come with it.
Per Serving:
- Calories: 443
- Fats: 18g
- Protein: 14g
- Carbs: 62g
- Fiber: 17g
- Sugar: 9g
4o
continueChatGPT
21. Greek Chicken Meal Prep Bowls
Source: mealpreponfleek.com
These Greek Chicken Meal Prep Bowls are bursting with Mediterranean flavors. They feature juicy grilled chicken, fluffy quinoa, crisp cucumbers, juicy tomatoes, and creamy tzatziki sauce. Not only are these bowls delicious, but they’re also packed with protein and fiber, keeping you full and satisfied.
Per Serving:
- Calories: 520
- Fats: 20g
- Protein: 45g
- Carbs: 40g
- Fiber: 8g
- Sugar: 6g
22. Teriyaki Tofu Stir-Fry
Source: simple-veganista.com
If you’re looking for a vegetarian option, this Teriyaki Tofu Stir-Fry is perfect. The tofu is marinated in a homemade teriyaki sauce and then stir-fried with colorful veggies like bell peppers, broccoli, and snap peas. Serve it over brown rice or quinoa for a complete meal.
Per Serving:
- Calories: 400
- Fats: 14g
- Protein: 20g
- Carbs: 50g
- Fiber: 8g
- Sugar: 12g
23. Beef and Broccoli Stir-Fry
Source: damndelicious.net
This Beef and Broccoli Stir-Fry is a classic takeout favorite that’s easy to make at home. Tender strips of beef are cooked with crisp broccoli in a savory sauce. Serve it over rice or noodles for a complete meal that’s ready in under 30 minutes.
Per Serving:
- Calories: 450
- Fats: 18g
- Protein: 35g
- Carbs: 40g
- Fiber: 6g
- Sugar: 10g
24. Mediterranean Chickpea Bowls
Source: minimalistbaker.com
These Mediterranean Chickpea Bowls are fresh, healthy, and satisfying. They feature roasted chickpeas, quinoa, cucumber, tomato, red onion, and a tangy lemon-tahini dressing. They’re perfect for meal prep and can be enjoyed cold or at room temperature.
Per Serving:
- Calories: 480
- Fats: 22g
- Protein: 18g
- Carbs: 58g
- Fiber: 12g
- Sugar: 8g
25. Chicken and Sweet Potato Meal Prep
Source: chelseasmessyapron.com
This Chicken and Sweet Potato Meal Prep is a balanced and nutritious meal. It includes roasted chicken breast, sweet potatoes, and steamed green beans. The sweet potatoes add a touch of natural sweetness and are packed with vitamins and fiber.
Per Serving:
- Calories: 450
- Fats: 12g
- Protein: 35g
- Carbs: 50g
- Fiber: 8g
- Sugar: 12g
26. Thai Peanut Chicken Meal Prep Bowls
Source: sweetpeasandsaffron.com
These Thai Peanut Chicken Meal Prep Bowls are a flavor explosion. The chicken is cooked in a creamy peanut sauce and served with rice, bell peppers, and snap peas. The combination of sweet, salty, and spicy flavors will keep you coming back for more.
Per Serving:
- Calories: 520
- Fats: 24g
- Protein: 40g
- Carbs: 42g
- Fiber: 6g
- Sugar: 10g
27. Vegan Buddha Bowls
Source: lovingitvegan.com
These Vegan Buddha Bowls are a nourishing and colorful meal. They include quinoa, roasted sweet potatoes, chickpeas, avocado, and a creamy tahini dressing. They’re perfect for a healthy and satisfying lunch or dinner.
Per Serving:
- Calories: 500
- Fats: 20g
- Protein: 15g
- Carbs: 70g
- Fiber: 15g
- Sugar: 8g
28. Buffalo Chicken Meal Prep
Source: asweetpeachef.com
If you love buffalo chicken, you’ll enjoy these meal prep bowls. The chicken is cooked in a tangy buffalo sauce and served with sweet potatoes and broccoli. It’s a spicy and satisfying meal that’s perfect for lunch or dinner.
Per Serving:
- Calories: 450
- Fats: 14g
- Protein: 40g
- Carbs: 40g
- Fiber: 8g
- Sugar: 6g
29. Lentil and Veggie Stir-Fry
Source: simple-veganista.com
This Lentil and Veggie Stir-Fry is a protein-packed vegan meal. It features lentils, bell peppers, broccoli, and carrots in a savory sauce. Serve it over rice or quinoa for a complete meal.
Per Serving:
- Calories: 400
- Fats: 10g
- Protein: 20g
- Carbs: 60g
- Fiber: 12g
- Sugar: 8g
30. BBQ Chicken and Roasted Vegetables
Source: chelseasmessyapron.com
This BBQ Chicken and Roasted Vegetables meal prep is simple yet flavorful. The chicken is coated in BBQ sauce and served with roasted vegetables like zucchini, bell peppers, and onions. It’s a delicious and healthy meal that’s easy to prepare.
Per Serving:
- Calories: 480
- Fats: 15g
- Protein: 35g
- Carbs: 50g
- Fiber: 10g
- Sugar: 15g
