Meal prep for weight loss on a budget is about planning ahead, making smart food choices, and using cost-effective strategies to stay on track. Preparing meals in advance helps with portion control, reduces impulse eating, and cuts down on food waste while keeping grocery costs low. This guide shares easy meal ideas, budget-friendly shopping tips, and practical strategies to make meal prep simple, sustainable, and enjoyable.
Why Meal Prep for Weight Loss?
Meal prep saves you the hassle of cooking from scratch every evening and gives you a selection of meals to grab throughout the week. It can often fall by the wayside, leading to spending more at supermarkets or resorting to ultra-processed ready meals. One of the easiest ways to stick to a budget is by prepping your meals ahead of time and freezing them.
Budget-Friendly Meal Prep Ideas
Cheap Breakfast Prep Ideas
On a busy morning, there’s nothing better than having a healthy breakfast prepped and ready to go.
Overnight Oats
Overnight oats are an easy, budget-friendly breakfast that keeps you full and energized. To make a batch, combine ½ cup of rolled oats, ½ cup of Greek yogurt, ½ cup of almond milk, 1 tablespoon of chia seeds, and ¼ cup of mixed berries in a jar or airtight container. Stir everything well, seal the jar, and refrigerate overnight. By morning, the oats will have absorbed the liquid, creating a creamy, fiber-packed meal. Stir before eating and enjoy it cold. This simple meal costs under $1 per serving, provides protein from Greek yogurt and keeps hunger at bay with fiber from oats and chia seeds. You can also try peanut butter & date oat pots for a cheap and cheerful start to your day.
Egg Muffins
Egg muffins are a high-protein, grab-and-go option that can be prepped in advance for busy mornings or snacks, and are also an excellent choice for pregnancy meal prep. Start by preheating your oven to 350°F and greasing a muffin tin. In a bowl, whisk together eight large eggs with salt and pepper, then stir in ½ cup of diced bell peppers, ¼ cup of diced onions, 1 cup of chopped spinach, and ½ cup of shredded cheese. Pour the mixture into the muffin tin, filling each cup about three-quarters full. Bake for 20-25 minutes until the eggs are set. These muffins are low in carbs, high in protein, and cost less than $2 for the whole batch. Left unpeeled, hard-boiled eggs keep well in the fridge for up to 5 days.
Read also: Meal replacement guide for women
Blueberry Baked Oats
Oats are an everyday budget winner, and you can still customize your morning porridge with little cost involved. This healthy baked version, packed with oats, juicy blueberries, and crunchy almonds, serves six and works well as a breakfast to reheat. It keeps in the fridge for three to four days and can also be frozen in portions, ready to take out the evening before you want to eat it and defrosted overnight in the fridge.
Lunch Prep Ideas
Vegetarian: Spiced Lentil & Butternut Squash Soup
Cook a big batch of this filling spiced lentil and squash soup, which serves up to six people, then freeze the leftovers for a speedy lunch another day. It's healthy, low in fat and makes brilliant use of cooking basics including onions, garlic, lentils and stock. To freeze, leave to cool completely, then transfer to large freezerproof bags.
Creamy Pesto & Kale Pasta
Enjoy a bowl of creamy pesto and kale pasta for a cheap, tasty and nutritious lunch. Make it with just a handful of ingredients and storecupboard staples. Serving up to four, it can be kept covered in the fridge for one to two days, and is perfectly safe to freeze too, although the soft cheese may split on defrosting.
Vegan: Tomato, Pepper & Bean One-Pot
Cook up a batch of vegan stew at the weekend, then chill or freeze it in six portions for fuss-free midweek lunches. This is a storecupboard winner, using cannellini, pinto and borlotti beans, plus canned chopped tomatoes. It's good for you too, being low-calorie, low-salt and high in protein, thanks to the beans. It'll keep in the fridge for three to four days, or can be frozen, then defrosted in the fridge overnight.
Fish: Storecupboard Tuna Bean Salad
Rustle up to four portions of this filling salad, made using storecupboard staples like canned tuna, salad potatoes and cannellini beans. It's a simple and delicious way to dress up a tin of tuna, plus it's low in salt.
Read also: Low-Carb Meal Ideas
Tuna & Caper Orzo with Parsley
Throw together this tuna pasta dish with capers, chilli and cherry tomatoes for a quick, easy and low-cal lunch. It's fresh and zingy, and can be split into four portions for lunchboxes - you may already have tuna and capers in the storecupboard.
Mediterranean Quinoa Bowl
This fiber-rich, plant-based meal is packed with flavor and can be made ahead for easy lunches. Cook 1 cup of quinoa according to the package instructions and let it cool. In a large bowl, mix the quinoa with one can of rinsed chickpeas, one diced cucumber, two cups of halved cherry tomatoes, and ¼ cup of pitted olives. Drizzle everything with 1 tablespoon of olive oil and the juice of one lemon, then toss to combine. This dish provides plant-based protein from quinoa and chickpeas, while the fresh vegetables add volume without extra calories. At just $1.50 per serving, it’s a filling and budget-friendly choice.
Dinner Prep Ideas
Vegetarian: Vegetarian Bolognese
Make the most of a pack of vegetarian mince in this easy meat-free bolognese, showcasing storecupboard heroes such as passata and spaghetti. To make your meals go further, cook a large batch and freeze into portions for easy family dinners.
Vegan: Five-Bean Chilli
Vegan cooking can be a great way to keep food bills down, and this five-bean chilli is as nutritious as it is filling. It's a savvy way to use up everyday spices and canned beans too - you can batch-cook, then freeze in portions for weeknights when you're pushed for time.
Slow-Cooker Ratatouille
Serving up to six, this vegan ratatouille is perfect for freezing ahead for a nutritious midweek meal. Slow cookers are a fantastic low-cost cooking method, but if you don't own one you can always try this traditional ratatouille recipe instead.
Read also: Vegan Diet for Bodybuilding
Sweet Potato & Peanut Curry
Try your hand at this budget-friendly vegan curry for an easy family dinner. It will keep in the fridge for about three days, but if serving with rice, the rice can only be kept in the fridge for 24 hours. With spinach and sweet potato, it boasts two of your five-a-day, and it’s under 400 calories too.
Meat: Pulled Chicken & Black Bean Chilli
Make a large batch of this Mexican-inspired chicken and black bean chilli, featuring chicken thighs, which are one of the cheapest cuts of meat. This recipe serves four, but can easily be doubled to make your meals go even further. It can be kept chilled for three days or kept in the freezer for up to two months.
Big-Batch Bolognese
When it comes to meal prep, this huge batch of bolognese - serving up to 12 - is hard to beat. It makes a satisfying high-protein dinner and can be frozen for a speedy midweek meal.
Peanut Butter Chicken
On a budget, but looking for big flavors? Look no further than this peanut butter chicken. It keeps costs low by using chicken thighs, plus any leftovers freeze well and would make a handy lunch.
Grilled Chicken & Roasted Veggie Bowls
A simple and satisfying meal, grilled chicken with roasted vegetables is perfect for meal prep whether your goal is weight loss or you’re doing postpartum meal prep. Preheat your oven to 400°F, then toss 2 cups of mixed vegetables (such as broccoli, carrots, and cauliflower) with 2 tablespoons of olive oil, salt, pepper, and garlic powder. Spread them on a baking sheet and roast for 25 minutes. Meanwhile, season a 6-ounce chicken breast and grill it for about 6-7 minutes per side. Cook 1 cup of brown rice or quinoa according to the package instructions, then assemble the ingredients into meal prep containers. This balanced meal is rich in protein and fiber, costs under $3 per serving, and stays fresh for days.
Black Bean & Sweet Potato Tacos
These budget-friendly tacos are packed with fiber, protein, and flavor. To prepare, peel and dice one large sweet potato, toss it with 1 tablespoon of olive oil, salt, and cumin, and roast at 400°F for 25-30 minutes. While the sweet potato is roasting, heat a can of rinsed black beans in a pan with a teaspoon of chili powder and garlic powder. Warm up whole wheat tortillas and fill each one with roasted sweet potatoes, black beans, and a handful of shredded lettuce or cabbage. Top with salsa, avocado slices, or a squeeze of lime juice. These tacos are hearty, cost less than $2 per serving, and keep well for meal prep throughout the week.
Cabbage Stir-Fry With Ground Turkey
This simple stir-fry is a high-protein, low-cost meal that can be made in under 30 minutes. Heat 1 tablespoon of olive oil in a large pan and sauté one diced onion and two minced garlic cloves until fragrant. Add 1 pound of lean ground turkey and cook until browned. Stir in 4 cups of shredded cabbage, 1 tablespoon of soy sauce, and ½ teaspoon of black pepper. Cook for another 5-7 minutes until the cabbage is tender but still crisp. Divide into meal prep containers and serve with brown rice or quinoa for a complete meal. At about $2 per serving, this dish is budget-friendly, high in protein, and packed with fiber to keep you full.
Chickpea & Spinach Curry
This plant-based meal is packed with fiber and protein while keeping costs low. In a large pot, heat 1 tablespoon of olive oil and sauté one diced onion, two cloves of minced garlic, and 1 teaspoon of grated ginger until fragrant. Add a can of drained chickpeas, one can of diced tomatoes, 1 teaspoon of curry powder, and ½ teaspoon of cumin. Simmer for 10-15 minutes, then stir in 2 cups of fresh spinach and cook until wilted. Serve with rice or quinoa for a complete meal. This curry costs about $1.50 per serving, is easy to batch-cook, and tastes even better the next day.
Cheap Snack Prep Ideas
Energy Balls with Dates
If you're looking for a sweet treat to keep you going during the week, give these energy balls a go. Simply whizz dried apricots, dates and cherries in a food processor, then shape into walnut-sized balls. This recipe makes six, and they can be stored in an airtight container until you need a quick energy fix.
Spicy Chickpeas
These keep for up to a week in an airtight container, so they're a great snack to batch-cook. You only need a can of chickpeas, a teaspoon of oil and a tablespoon of chilli powder, so they're really thrifty too. They also make a great low-fat alternative to peanuts.
Instant Frozen Berry Yogurt
Three ingredients and a few minutes is all you need to whizz up this high-protein frozen yogurt, perfect as a post-exercise treat or speedy pudding.
Roasted Chickpeas
For a crunchy, protein-packed snack, roasted chickpeas are a great alternative to chips or crackers. Preheat your oven to 400°F and drain and rinse one can of chickpeas. Pat them dry with a paper towel to remove excess moisture, then toss them with 1 tablespoon of olive oil, 1 teaspoon of paprika, ½ teaspoon of garlic powder, and ½ teaspoon of salt. Spread them out on a baking sheet in a single layer and roast for 20-30 minutes, shaking the pan halfway through to ensure even crisping. Once cooled, store them in an airtight container for an easy, nutritious snack. This budget-friendly option is high in fiber and protein, making it a great addition to your meal prep routine.
General Meal Prep Recipes
These recipes can be used for lunch or dinner.
- Spicy Chicken With Couscous: This tasty macro-balanced meal is perfect for nailing that meal prep. Bursting with flavor, it's a simple way to liven up your routine from plain old chicken and rice.
- Seared Tuna Steak & Sweet Potato Wedges: This super-easy seared tuna steak with pink peppercorns and sweet potato wedges is a batch of healthy meals, with a huge 38g protein per meal.
- Lean, Creamy Sausage Pasta: Give this high-protein creamy sausage pasta a go for your next batch meal prep session. This recipe uses quark in place of cream cheese and reduced-fat sausages to keep it lean - without skimping on flavor.
- One-Pot Lentil Dahl: Batch cook your lunches in advance with this flavorful, vegan-friendly, high-protein lentil dal.
- Quick Spicy Cajun Salmon & Garlicky Veg: This spicy salmon meal prep recipe makes 3 days’ worth of tasty lunches and is seriously easy to prepare. Plus, salmon is brimming with omega-3 fatty acids - known to enhance muscle building and keep you lean. Bonus.
- Speedy Harissa Chicken & Tabbouleh: Liven up your chicken meal prep with this quick harissa chicken and tabbouleh - packed with protein and healthy carbohydrates.
- One-Tray Cashew Chicken: Meal prepping couldn’t be easier when you only need one baking tray to make it. Try this delicious one-tray cashew chicken meal prep recipe for 4 days' worth of tasty lunches.
- High-Protein Kedgeree: This ultra-speedy haddock kedgeree makes a serious meal prep upgrade from plain chicken and broccoli. Swap in Protein Rice for the ultimate high-protein meal prep.
- Low-Carb Teriyaki Beef Zoodles: Try this low-carb teriyaki beef meal prep fake-away recipe next time the cravings set in.
- Low-Carb Loaf Tin Lasagne: You’ll get 3 easy portions for 3 days’ worth of low-carb, high-protein meal prep.
- Buffalo Chicken Pasta Salad: This high-protein buffalo chicken pasta salad will change your chicken meal prep game forever.
- Sweet Paprika Vegan Bowl & Chocolate Protein Balls: This delicious and easy to make 3-day vegan meal prep recipe, with sweet paprika roasted chickpeas and tofu, maca sweet potato fries, asparagus and avocado cream.
- Low-Carb Burrito Jars: Mason jars make meal prep super-easy - just shake when you're ready to eat.
- Asian Peanut Butter Sesame Chicken: Try switching up your chicken meal prep for our Asian-inspired peanut butter chicken, at only 498kcal and a huge 40g protein per meal.
- Ultimate High-Protein Stuffed Peppers 4 Ways: From sausage and egg sandwich stuffed peppers to burrito stuffed peppers, pepperoni pizza stuffed peppers and chilli cheese stuffed peppers for the ideal breakfast and lunch prep - what more could you ask for?
- Bangin' Barbecue Chicken & Rice: This barbecue chicken and rice meal prep recipe takes under 15 minutes to make and will keep you full for hours, with a huge 41g protein per meal.
- Low-Cal Lime & Chilli Turkey Burgers: These low-cal homemade lime and chilli turkey burgers will spice up your meal prep game and then some, at only 147kcal per burger.
Breakfast Meal Prep Recipes
- Breakfast Burritos For All Week Long: Whip these up on a Sunday for breakfast burritos that brighten up your weekday mornings. Simply pop them in the freezer, then grab one and warm it up 2 minutes’ flat for the ultimate healthy, filling breakfast.
- Superfood Overnight Oats: This superfood overnight oats recipe is packed with powerful and nutritious ingredients so you can start your day right. Soaking oats overnight means the oats get super plumped up and pudding-like - great for a grab and go breakfast.
- Sweet Potato & Chorizo Hash: This protein-packed sweet potato hash is the perfect muscle-building breakfast.
Tips for Meal Prep on a Budget
Plan Your Meals & Make a Grocery List
Planning meals ahead of time is one of the simplest ways to save money and avoid unnecessary grocery purchases. Take 10-15 minutes at the start of each week to decide what meals you'll prepare, considering the ingredients you already have in your pantry. Write a detailed grocery list based on your meal plan and stick to it while shopping. This helps prevent impulse buys and ensures you're only purchasing foods that will contribute to your weight loss goals. A structured grocery list also saves time at the store, making meal prep even more efficient.
Buy in Bulk
Purchasing staple ingredients in bulk can lead to significant savings over time. Foods like rice, oats, lentils, and beans are not only nutritious but also cost much less per serving when bought in larger quantities. If you have the storage space, buying in bulk ensures you always have the essentials on hand for meal prep. Many grocery stores and warehouse clubs offer discounts on bulk items, and some even have bulk bins where you can buy exactly the amount you need. Storing bulk foods properly in airtight containers will keep them fresh and prevent spoilage. Investing in these pantry staples can help stretch your grocery budget while ensuring you always have the foundation for healthy, balanced meals.
Use Frozen Vegetables & Fruits
Frozen produce is an excellent way to save money while still getting the nutrients your body needs. Frozen fruits and vegetables are often half the price of fresh, yet they provide the same nutritional value because they are flash-frozen at peak ripeness. Another major advantage is that they last much longer than fresh produce, reducing food waste and saving you from tossing out spoiled fruits and vegetables. You can easily use frozen produce in smoothies, soups, stir-fries, and grain bowls. Stocking up on frozen options allows you to enjoy a variety of fruits and vegetables year-round without worrying about seasonality or high prices.
Choose Affordable Protein Sources
Protein is essential for a diet plan to gain muscle and lose fat, but it doesn’t have to be expensive. Instead of costly cuts of meat, choose budget-friendly options like chicken thighs, which are often cheaper and more flavorful than chicken breasts. Canned tuna and salmon are excellent protein sources that are both affordable and convenient for quick meals. Eggs are another cost-effective option packed with high-quality protein and essential nutrients. Plant-based proteins such as beans and lentils are some of the most inexpensive and versatile protein sources available. They can be used in soups, salads, grain bowls, and even homemade veggie burgers. Incorporating a mix of these proteins into your meal prep can help you stay within budget while meeting your nutritional needs.
Repurpose Leftovers
Being creative with leftovers can significantly reduce food waste and save money. Instead of eating the same meal repeatedly, repurpose leftovers into new dishes to keep things interesting. Leftover roasted vegetables can be added to wraps, omelets, or grain bowls. Cooked chicken can be shredded and used in tacos, salads, or stir-fries. Extra cooked rice or quinoa can be turned into fried rice or grain-based salads. Even something as simple as repurposing last night's dinner into a packed lunch can prevent unnecessary spending on takeout. By planning meals with versatility in mind, you can make the most of every ingredient and cut down on grocery expenses.
Invest in Good Storage Containers
Proper storage is key to keeping your prepped meals fresh and preventing food waste. Airtight containers help maintain freshness, prevent spoilage, and keep your fridge organized. Glass containers are a great option as they are durable, don’t absorb odors, and can go from the fridge to the microwave or oven. Stackable containers save space and make meal prep more efficient. Investing in leak-proof, portion-sized containers also makes it easier to grab meals on the go, reducing the temptation to buy expensive convenience foods. When your meals are properly stored, they last longer, taste better, and help you stick to your meal prep plan without wasting food or money. You can keep your new meals perfectly packed and portioned throughout the week with these slim-design, multiple-compartment meal prep containers.
Additional Meal Prep Tips
- Pre-Portioned Food: Meal prep in advance for pre-packed, pre-portioned meals to support your fitness goals.
- Nutrient Timing: Preparing your food in advance makes it so much easier for you to consume the food your body requires, at the correct time.
- Time Management: Get ahead of the game and meal prep in advance, so you can spend your time doing what matters the most to you.
The MPM Club
Most of the meal prep recipes included in the MPM Club have versions to make them more weight loss or weight gain friendly. The recipes include both imperial and metric measurements as well as an adjuster for how many servings you need. Every recipe has estimates for the calorie and macronutrient totals calculated using MyFitnessPal. Note that these values are estimates and exact values for your own meals may slightly vary depending on weights of meat and vegetables or different brands of ingredients. If you need precise values you should always weigh and calculate everything on your own.
Salad and Bowl Meal Prep Recipes
These healthy meal prep recipes are favorite ones to pack for lunch. Roasted tomatoes, olives, and Italian dressing fill this hearty salad with complex flavors. This recipe is one of all-time favorite meal prep ideas. The nutty dressing tastes fantastic on a wide variety of veggies. Unlike tender lettuces, kale holds up nicely once it’s dressed, making this salad perfect for meal prep. Meal prep all the components on the weekend, and you’ll look forward to lunches all week! A sunny turmeric-tahini sauce takes this veggie and brown rice bowl over the top.
Packable Sandwiches, Wraps, and Rolls
Most sandwiches are best on the day they’re made, so prepare just the fillings in advance. My bright, briny egg salad keeps well for up to 3 days in the fridge. These zingy wraps are one of go-to meal prep recipes right now. This recipe has a number of components, so it takes some time to meal prep, but, trust me, it is SO worth it. You can assemble these spring rolls entirely in advance, so they’re great for busy workdays. Served with peanut sauce for dipping, they’re such a fresh, yummy lunch.
Soups and Stews
Soups and stews are some of the best easy meal prep ideas. And they freeze super well.
Get ahead on your weekly meal prep by making a double batch of soup this weekend. Eat half this week, and freeze the rest for a busy week down the road. This smoky chili is a perfect one-pot meal! Thanks to the beans, it’s packed with protein, and it’s also filled with veggies like corn, onion, and peppers. If you’re looking for easy meal prep recipes, add this curry to your rotation ASAP. Adapt this recipe to use whatever veggies you happen to have on hand. Squash? Spinach? Bell peppers? Make this recipe on a lazy Sunday when you’re hanging out at home. This soup’s lightly creamy broth and rich curry flavor have made it a Love & Lemons reader favorite. Take your weekly meal prep to the next level by baking homemade cornbread to pair with this soup. They’re a match made in heaven, and both freeze perfectly.
More Freezer-Friendly Meal Prep Recipes
Soups and stews aren’t the only healthy meal prep ideas that freeze well! What’s better than saucy, cheesy comfort food on a chilly fall night?! To freeze this recipe, assemble the casserole up until the point of baking. Cover and freeze it in the baking dish. To reheat, bake, covered in foil, at 350°F for one hour, or until warmed through. Jam-packed with herbs and spices, these homemade falafel balls are flavorful! Freeze them after baking. Freeze the cooked patties for up to 2 months. Reheat by baking them in a 400°F-oven until heated through, about 10-20 minutes. Then, pile them onto buns with your favorite fixings! Stuffed with roasted veggies, this recipe is a healthier version of the classic comfort food. A super-fun appetizer or light dinner! After baking, freeze them for up to a month. To reheat, pop them in a 400°F oven for about 25 minutes, or until crisp and warmed through. Enjoy them plain, or serve them with plenty of salsa and guac.
Meal Prep Ideas: Mediterranean Quinoa Salad
Many of the components - the quinoa, tomatoes, dressing, and the chickpeas - can be made in advance.
Ingredients:
- 3 cups cooked quinoa
- 1 recipe Roasted Tomatoes
- 1 cup sliced Persian cucumbers
- ¾ cup crumbled feta cheese
- ¾ cup Kalamata olives, pitted and sliced
- ½ cup diced red onion
- ⅓ cup toasted pine nuts
- 1 recipe Italian Dressing, plus 2 additional garlic cloves, grated
- ½ teaspoon sea salt
- Freshly ground black pepper
- Red pepper flakes
- 1 cup roasted chickpeas
- 2 cups arugula
- 1 cup mixed fresh basil and mint
Instructions:
In a large bowl, combine the quinoa, roasted tomatoes, cucumbers, feta, olives, onion, and pine nuts. Toss to combine, then drizzle with half the dressing and toss again. Sprinkle with the salt, pepper, and a few pinches of red pepper flakes and toss again.
Meal Prepping Components
One of favorite ways to meal prep is actually by preparing components - not full recipes - that I can use in a variety of ways throughout the week. A pot of rice, baked tofu, a flavorful sauce…I recommend this method if you don’t want to eat the exact same thing every day of the week. Perfect for bulking up grain bowls and salads, serving with curries and stir-fries, or tossing into fried rice. Toss them into bowls, salads, stir-fries, noodle or pasta dishes, and soups! Serve them as a side dish, add them to a salad or bowl, fold them into tacos or burritos, stir them into pasta, bake them into frittatas…the options are endless! Use them on salads, grain bowls, tacos, burritos, sandwiches, and more! If you meal prep a flavorful sauce, it will punch up so many of your meals throughout the week.