Budget Meal Prep
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Updated May 15, 2024
This post may contain affiliate links. See my disclosure policy.
This budget meal prep highlights that healthy eating doesn’t have to break the bank. I’ll show you how to prep 11 (high quality) ingredients, and then transform those ingredients into 7 exciting mix-and-match meals that cost less than $3.00!
Watch How I Meal Prep For The Week
Follow along in the video below to see how easy this budget meal prep comes together.
As always… multi-tasking is key during meal prep. In the video above I show you what items you can cook in the oven while simultaneously using the stovetop or counter to prep other items.
But remember, you don’t need to do everything you see on this meal prep. Pick and choose ingredients you love or combine ideas from this video with ideas from the other meal prep videos. It’s all about making meal prep work best for you!
Tips For Meal Prepping On A Budget
- What’s in season? Not only is in-season produce extra fresh and tasty, but it’s usually cheaper and on sale! Hint – you’ll usually find these items in abundance at the front of the produce section.
- Don’t be afraid to buy organic items. Organic items tend to be a smidge pricier than non-organic items. But there’s a reason for that – they’re higher quality! Nonetheless, the $2 to $3 difference doesn’t mean you can’t eat healthy on a budget (which I show you in this meal prep).
- Look for in-house brands. See if your local market carries their own house brand of products. These tend to be a lot more affordable than other name brands. For example – Whole Foods has their own brand called “365 Organic“.
- Buy in bulk. Warehouse stores like Costco are carrying more high-quality and organic items than ever before. You can find major savings by purchasing items in bulk, particularly for pantry staples.
Budget-Friendly Ingredients I’ve Meal Prepped
This meal prep features high-quality and organic items, yet remains economical with meals that cost less than $3.00. Think budget-friendly proteins such as canned tuna, eggs, and chickpeas, combined with a rainbow of fresh vegetables.
- Baked Sweet Potatoes
- Roasted Broccoli
- Gluten-Free Crepes
- Mashed Sweet Potatoes
- Roasted Chickpeas
- Hard Boiled Eggs
- Chia Seed Jam
- Tuna Salad
- Pickled Red Onions
- Maple Mustard Tahini Dressing
- Balsamic Vinaigrette
Ways To Transform These Ingredients Into Budget Meals
There’s quite a few combinations you can make with these 11 prepped ingredients. But here’s some starter ideas that include protein-heavy bowls, a pretty sweet breakfast, refreshing wraps, stuffed sweet potatoes, and more!
Strawberry Crepes
Once you’ve made a batch of these soft and chewy gluten-free crepes, there’s endless options for breakfast. But today, I’m putting a strawberry twist on them. Slather a layer of chia seed jam on a flat crepe and fold it up into a triangle. Then add a dollop of yogurt, some fresh strawberry slices and sliced almonds for the final touch.
- 1 gluten-free crepe: $0.46
- 3 tablespoons chia seed jam: $1.08
- 2 tablespoons yogurt: $0.18
- 2 strawberries: $0.38
- Sliced almonds: $0.07
- Total = $2.17
Tuna Salad Wrap
Oh yes, you can also use crepes to make a wrap! Just be careful when you roll it up since it’s softer and thinner than a tortilla. Otherwise, all you need to do is lightly pile it with a layer of mashed sweet potato, baby spinach, sliced roasted red peppers, sliced cucumbers, and spoonfuls of tuna salad. Roll it all up, slice in half, and enjoy.
- 1 gluten-free crepe: $0.46
- ¼ cup mashed sweet potato: $0.21
- ¼ cup baby spinach: $0.17
- 6 slices cucumber: $0.19
- ½ roasted red pepper: $0.48
- ¼ cup tuna salad: $1.09
- Total = $2.60
Roasted Red Pepper Chickpea Salad
Quick, throw-together salads are my specialty. For this version, add ½ a cup of chickpeas, 1 cup of diced cucumbers, 1 roasted red pepper (thinly sliced), and roughly chopped pickled red onions. Drizzle with balsamic vinaigrette and toss everything together. Then sprinkle on crumbled goat cheese and chopped parsley.
- 1 cup diced cucumber: $0.45
- ½ cup roasted chickpeas: $0.61
- 1 roasted red pepper: $0.96
- 1 tablespoon chopped pickled red onions: $0.17
- 2 tablespoons chopped parsley: $0.16
- 1 tablespoon balsamic vinaigrette: $0.15
- ½ ounce goat cheese: $0.35
- Total = $2.85
Chickpea Stuffed Sweet Potato
Stuffed sweet potatoes are my jam. They’re super filling and fun to load up with a variety of ingredients. First, chop up ¼ cup of roasted broccoli and toss it with ¼ cup roasted chickpeas, then warm that up. Slice an opening in the warmed baked sweet potato and stuff it with the broccoli mixture. Then top it off with a few pickled red onions, chopped parsley, and a drizzle of creamy mustard tahini.
- 1 baked sweet potato: $0.60
- ¼ cup roasted chickpeas: $0.30
- ¼ cup roasted broccoli: $0.51
- 1 teaspoon chopped parsley: $0.03
- 3 sliced red onion: $0.17
- 2 tablespoons maple mustard tahini: $0.48
- Total = $2.09
Mashed Sweet Potato Bowl
Think of this as a classic hummus bowl, but with a sweet potato twist! Add a large schmear of mashed sweet potato on one side of the bowl, then add ½ cup of roasted broccoli on the other. Slice up one hard boiled egg into quarters and add that on top. Sprinkle chopped pumpkin seeds, chives, salt, pepper, and that’s it!
- ½ cup mashed sweet potato: $0.42
- ½ cup roasted broccoli: $1.02
- 1 hard boiled egg: $0.67
- 2 teaspoons chopped pumpkin seeds: $0.03
- 1 teaspoon chopped chives: $0.01
- Total = $2.15
Tuna Salad Bento Box
This one’s great for the kiddos, or whenever you need a lunch on-the-go! I’m using my all-time favorite Monbento Box here (which you can also see in my bento box lunch ideas video). In one container, you’ll add a handful of spinach leaves and dollop 2 scoops of tuna salad on top. In the other container, you’ll add sliced cucumbers, one boiled egg (cut in half with salt and pepper), and fresh strawberries.
- ½ cup baby spinach: $0.34
- ¼ cup tuna salad: $1.09
- 10 cucumber slices: $0.28
- 1 hard boiled egg: $0.67
- 3 strawberries: $0.57
- Total = $2.95
Boiled Egg Snack
We sometimes forget that a hard boiled egg makes for the perfect high-protein healthy snack! And to give it a flavor boost, just slice it in half and sprinkle everything bagel seasoning on top.
- 1 hard boiled egg: $0.67
- ¼ teaspoon everything bagel seasoning: $0.04
- Total= $0.70
Downloadable Budget Meal Prep Guide
If you’re subscribed to my email list – you’ll automatically receive this handy PDF guide of this budget meal prep, with tips for prep time, meal assembly, and storage.
Remember – subscribers are always the first to get exclusive content! So if you’re not already subscribed, make sure to do so!
My Healthy Meal Prep Cookbook!
My long awaited “Healthy Meal Prep” cookbook is finally available for pre-order! You can read all about it in the cookbook page on my website, but here’s a direct link to pre-order yours today.
More Meal Prep Ideas
If you haven’t watched my previous meal prep videos, take a peek through the links below! I’ll show you more ways to cook seasonally, and give you tips for big-batch and freezer-friendly recipes as well!
- Meal Prep Ideas: 9 Ideas to Save Time in the Kitchen
- Spring Meal Prep: Healthy Meal Prep Ideas
- Summer Meal Prep: Light and Fresh Meal Prep Recipes
- Winter Meal Prep: Hearty and Nourishing Meal Prep Recipes
- Meal Prep Containers: 4 Awesome Containers that Aren’t Plastic
- Chia Pudding Meal Prep: Freeze and Enjoy
- 6 Simple Chicken Marinades
I hope this budget meal prep brings some excitement back to your weekly meal prep. And as always, let me how you liked it in a comment below!
I have made my shopping list. Any suggestions on adding extra protein ? What would you add?
Hi Taunya – You can always add a portion of baked chicken to add to your meals, whether it be diced or sliced!
Hi Lisa, I just found your website and I am so excited to try a lot of your recipes. I just finished prepping the meal prep on a budget. I love how thorough you are, and I love that you share and link to all the things, containers, pans, etc. I will be making all the recipes this week for my husband and I. Thank you for sharing.
Hope you and your husband love this meal prep Vicky!
I made the chickpea and broccoli stuffed sweet potato and let me tell you it was fabulous! I used honey instead of maple syrup for the maple tahini dressing and loved it!! The mashed sweet potato bowl was very nourishing as well; will definitely add to my favorites. This meal guide is really helpful so thank you for making it!
where’s the calorie count for these dishes?
Hello,
How can I have access to the PDF, I confirmed my email more than 24 hrs ago and I didn’t get it?
Thanks
Hi there! Please email lisab@downshiftology.com and we’ll help you from there :)
Hi. I’m already subscribed to your Email list. Is there any way to get the downloadable PDF without double-subscribing? I’m sorry but I can’t seem to see any other way.
Please email lisab@downshiftology.com, we’ll help you from there 😉
Hi,
i am trying to download PDF with recepies, but i just only receive confirmation mail. Is there any chance to have that PDF?. Thanks
You should receive another email within 24 hours after the confirmation email. Let us know if you did or not!
Love all your video’s, they give me inspiration to a better eating and healthier life, please keep sharing your ideas
Sandra Trueman
Hope you enjoy all these meal preps and recipes to come Sandra!
Bravo! I think this is my favourite of your meal prep videos to date! I can’t wait to make this one weekend and be set up for the week! I just enjoyed a stuff roasted sweet potato for breakfast using your other recipe. Will pre-order the book now!
So glad you’re loving this meal prep Andrea! Can’t wait for you to get your hands on the cookbook as well :)
Is there a grocery list for the entire budget meal plan?
Unfortunately there isn’t for this meal prep. But I will keep in mind to make them in the future.
I would very much like the download to your meal prep. I love all the food that you used and feel like it would be good for me, thanks, Donna. I went into the Shop and ordered the crepe pan already. Thanks!
You can download by subscribing to my email list on my homepage, or there’s a link within this post where it talks about the downloadable :)
I can’t find the downloadable pdf ANYWHERE. Please help!
Thanks
If you scroll down the post, there is a section where I mention to download the PDF guide. You can also have access by subscribing to my email list on the homepage if you’re not a part of it yet.
I have a busy work week ahead and am planning on making this my meal plan! Where do you get crepes in-store?
I’m not exactly sure if you can buy crepes in store, which is why I always make my own instead. Especially with how easy they are!
This was a total misread on my part. I failed to see that we would be making the crepes 🤦🏼♀️ Maybe it was my brain jumping ahead wishing they were done already! Thanks for your your reply!
Already made the roasted pepper and chickpea salad… it was so delicious. I didn’t have roasted peppers, but I used mini sweet bell peppers chopped up and served it on top of roasted egg plant. Thanks! Love your recipes.
Yay! Happy to hear you’re enjoying this so far :)
Hi Lisa, i am a bachelor with limited cooking skills, so your meal prep videos have been a help. I am somewhat limited in my computer skills as well. I couldn’t figure out where the link was that tells which brand of crepe pan you use. Could you plese respond. Thanks for your help. I am glad you are out there doing what you do.
Hi Thomas – happy to hear my meal prep videos have been helpful! As for the crepe pan, you can find it linked in my Shop page :)
Love your recipes and meal plans. Where do I find the downloadable link to the latest meal prep video. Ty
You can find it linked in the post, or in the video description on Youtube! If you’re already part of my email list though, you should have received it in your email the day it launched.
Thank you very much for taking the time to complete this video it has a lot of great ideas
Glad this was inspirational! Can’t wait to see how your meal prep turns out Gail :)
Hi, Looking forward to reading and cooking from your up-coming book. Also wanted to let you and fellow Canadians know that your book is available for pre-order here in Canada through Indigo Books.
Thanks so much for the heads up Barbara!
Love this! Is there a grocery shopping list all together somewhere?
Unfortunately I don’t have a ingredient list for this prep, but I will be sure to keep in the mind for the future!
Lisa so excited for you I just pre ordered your book, hope its a huge success.
I did not see the link for the crepe pan?
I also have the sheet cutter, I have looked all over for the noodle attachment for it, any ideas where I can find it? I would love to see more recipes for the sheet cutter.
I am also a 2006 graduate of IIN so many graduates have done such wonderful things.
again Congrats on your new book, wish I did not have to wait so long to get it.
In Health and Happiness,,
Grace
Hi Grace – I actually just added the crepe pan to my shop page :) Also, thanks so much for your support on the cookbook!
I really like what your are doing My husband is with very rare metastatic prostate cancer and your kitchen guidance is my saviour for him! Thanks a lot for everything I learned from you❤️
Hope your husband is well Elena. But, I’m thrilled to hear my recipes have been able to play a positive role in both your lives :)
Just when I was tired of my own cooking! Thank you for your hard work to create meal plans that make sense. I find I don’t waste as much as I would by randomly buying groceries with no plan. It’s simple, healthy, inexpensive and delicious. What more could you ask for! Definitely buying your book.
Happy to hear these meal plans are super beneficial for you Nancy! :)
The low budget meal prep contains 1 or 2 servings?
Regards from Germany
PETRA
I would say this is closer to one serving.
A book, finally ! Awesome ! Ordered the kindle version as we keep moving and already have too many cubic meters of books ;-)
Can’t wait ! (December looks soooo far ).
Thanks for all your efforts and ideas again.
Thanks for all your support! :) Can’t wait for you to cook your way through this book.
Great ideas! Thank you, Lisa. Chia seed strawberry jam in the works and more of these to come today. Oh, and Your Book preordered on Amz. December seems so far away!
Thanks so much for your support Michelle! Can’t wait for you to get your copy :)
Wow very impressive !
Thanks so much Sylvia!
Hi! What is the secret to using raw garlic and dressing recipes? Every time I have tried the raw garlic taste has been overwhelming and even sometimes better and I’ve had to throw the whole thing out. Would jarred garlic solve this?
I always like to use fresh garlic for all recipes. But if you find that it’s too strong, you can reduce the amount of garlic used.
Lisa,
Loved this video. Full of easy and delicious looking meals. Trust me I am ready for this NOW. Trying to keep pounds off and get bored easily. I use many of your meal ideas.
I am excited to have pre-ordered the cookbook, and cannot wait for it to come.
Thanks for your hard word, you always make it look so easy. I appreciate it all.
Hope this new meal prep comes in handy for you Christinia! Also, thanks for your support regarding the cookbook :) Can’t wait for you to cook your way through it.
Great video, and SO excited about the cookbook! Got my pre-order submitted as a Christmas gift for myself ❤️
Christmas can’t come any sooner! So excited for you to get your copy Kathy :) Also – hope this video brings some new inspo for meal prep!
I can’t wait to start meal prepping all of these meals! Looks so delicious. Thank for you making this budget friendly. The only thing I would replace is the tuna salad for chicken salad. I think that would that taste good in the wrap and it’s protein!
Chicken salad is a great alternative – which I also have a recipe for on my site :)
I love your recips because theirs are so easy and delicious, Dorothy from belgium
Happy to hear that! :)