Updated May 15, 2024
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!
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 PotatoesRoasted BroccoliGluten-Free CrepesMashed Sweet PotatoesRoasted ChickpeasHard Boiled EggsChia Seed JamTuna SaladPickled Red OnionsMaple Mustard Tahini DressingBalsamic 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: $0.463 tablespoons chia seed jam: $1.08 2 tablespoons yogurt: $0.182 strawberries: $0.38Sliced almonds: $0.07Total = $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: $0.46¼ cup mashed sweet potato: $0.21¼ cup baby spinach: $0.176 slices cucumber: $0.19½ roasted red pepper: $0.48¼ cup tuna salad: $1.09Total = $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: $0.45½ cup roasted chickpeas: $0.611 roasted red pepper: $0.961 tablespoon chopped pickled red onions: $0.172 tablespoons chopped parsley: $0.161 tablespoon balsamic vinaigrette: $0.15½ ounce goat cheese: $0.35Total = $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: $0.60¼ cup roasted chickpeas: $0.30¼ cup roasted broccoli: $0.511 teaspoon chopped parsley: $0.033 sliced red onion: $0.172 tablespoons maple mustard tahini: $0.48Total = $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: $0.42½ cup roasted broccoli: $1.021 hard boiled egg: $0.672 teaspoons chopped pumpkin seeds: $0.031 teaspoon chopped chives: $0.01Total = $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: $0.34¼ cup tuna salad: $1.0910 cucumber slices: $0.281 hard boiled egg: $0.673 strawberries: $0.57Total = $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: $0.67¼ teaspoon everything bagel seasoning: $0.04Total= $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!
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 KitchenSpring Meal Prep: Healthy Meal Prep IdeasSummer Meal Prep: Light and Fresh Meal Prep RecipesWinter Meal Prep: Hearty and Nourishing Meal Prep Recipes Meal Prep Containers: 4 Awesome Containers that Aren’t PlasticChia Pudding Meal Prep: Freeze and Enjoy6 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!
