14 Cheap Meal Prep Ideas ($2-$3 A Serving!)

Eating healthy is so expensive!  No, it's not. Or at least it doesn't need to be. You may often hear this claim as an attempt to bash the food industry.

Now, we're not saying the food industry doesn't have issues, but saying all healthy food is expensive is a bit of a cope – in reality, you just need to be smart. Here are some awesome cheap meal prep ideas that won't break the bank yet satisfy all your nutritional needs.

How To Save Money On Inexpensive Meal Prep

"If you want to eat healthy, eat like a poor man."

This is a common saying we used to use, which flies in the face of today's belief that "eating healthy is too expensive." That's because when people "eat healthy" now, they make poor choices.

For example, they'll buy a cup of pre-diced fruit instead of apples and oranges, and they'll buy a small portion of ribeye or filet mignon when they buy beef.

This is unfortunate as the belief that meal prep is expensive is holding people back from losing weight.

As we all know, eating at home is an effective weight loss strategy.¹ In fact, making most of your meals at home is likely necessary to lose weight, at least in the Western world.

Creating budget-friendly meal preps actually isn't that hard. It simply comes down to following a few principles:

1. Buy In Bulk When Possible

This is especially true with meat such as chicken breast or ground beef. These meats can be frozen for very long durations. Some evidence shows you can store chicken breast for 9 months and ground beef for 3-4 months!

We're not saying you should buy a year's worth, as you must worry about freezer burn. Still, there's no guarantee it will be good, and you also need to worry about taste and texture. You can usually save money by buying several weeks' worth.

2. Stick to Simple Ingredients And Recipes

If you're trying to save money, now's not the time to use ultra-fancy recipes that require a ton of expensive ingredients. Try to stick with recipes that focus on the fundamentals.

3. Find Economical Choices For Food Or Nutrients

Protein is essential for muscle growth and overall support.¹ While we love some nice salmon and a filet mignon, they can be expensive and don't easily fit into a budget-friendly meal plan. 

This is why choosing a protein source such as chicken breast or ground beef can be an economical choice (it's delicious anyway!)

4. Swap With Budget-Friendly Ingredients When Possible

You may sometimes find that certain foods can be substituted for others. For example, you can use ground beef instead of steak, or you can add rice to a recipe if you need cheap carbs.

5. Eat Plenty Of Fiber And Low-Calorie Foods

Fiber is contained in many foods, such as leafy greens, flax seeds, and oats. It's a type of carbohydrate that your body can't fully digest. As a result, it can "fill" you up and decrease hunger.

In fact, many studies have shown that high-fiber foods are effective in weight loss meal plans.¹ At the same time, there are many low-calorie foods that are relatively cheap but allow you to eat a lot and fill you up! 

14 Cheap Meal Prep Ideas

Alright. Keep your wallets closed as we're going to go through some of the cheapest meal prep ideas. While low in price, these meals are high in nutrition.

Prices can vary significantly for foods, but we tried to use meal prep ideas that are closer to $2 a serving but no more than $3 a serving.

Build Your Own Cheap Meal Prep

Before we get into the other meal prep recipes, we want to go over this basic strategy to build your own meal preps – it's really not that hard.

As we said above, one of the easiest ways to make cheap meal prep recipes is to use simple ingredients and simple recipes. In fact, oftentimes, this is the cheapest meal prep method as you get to choose what you want.

For example, instead of making a green bean casserole, just make green beans. Instead of making chicken pot pie, just make chicken – see what we're saying?

To do this, here's all you need to do;

• Choose 1 protein
• Choose 1 carb
• Choose 2 vegetables

For example;

• Chicken breast, brown rice, tomatoes, cabbage
• Fish, quinoa, onions, peppers
• Ground beef, russet potato, broccoli, carrots, onions & mushrooms

That's it! Obviously, you can alter the template to fit your needs (take away carbs, add two proteins), but that's an easy way to start making your own simple meal prep!

Cook these ingredients with any method you like, and you're good to go!

1. Smoky Chicken, Cinnamon Roasted Sweet Potato And Green Beans

• Calories: 446 cal
• Carbohydrates: 44g
• Protein: 43g
• Fat: 14g

This is a very basic meal prep idea that cooks up some chicken, sweet potatoes, and green beans. Other than that, you have some basic ingredients such as salt and pepper. 

This means it's cheap, high in protein, and low in calories. Perfect.

Ingredients (4 Servings)

Cinnamon Roasted Sweet Potatoes:

• 2 sweet potatoes (about 3/4 lb. each) 
• 1 Tbsp cooking oil 
• 1/2 tsp cinnamon
• Pinch cayenne pepper 
• Pinch salt 

Smoky Chicken:

• 1 tsp smoked paprika 
• 1 tsp brown sugar  
• 1/4 tsp garlic powder  
• 1/8 tsp cayenne pepper  
• 1/4 tsp salt ($0.02)
• Freshly ground pepper  
• 2 boneless, skinless chicken breasts (about 2/3 lb. each)  
• 1 Tbsp cooking oil 

Green Beans:

• 1 lb. green beans 
• 1 Tbsp butter  
• Pinch salt and pepper 

Instructions:

1. Preheat the oven to 400ºF.
2. Wash the sweet potatoes, pat them dry, and prick their skins a few times with a fork.
3. Slice the sweet potatoes in half lengthwise, then place them on a baking sheet.
4. Drizzle cooking oil over the potatoes, then use your hands to smear the oil over the entire surface (skin and cut sides). Leave a liberal amount of oil on the baking sheet to prevent sticking.
5. Place the sweet potatoes with the cut side up. Sprinkle with cinnamon, a pinch of cayenne pepper, and a pinch of salt.
6. Flip the sweet potatoes over so the cut side is down. Roast for 45-50 minutes, or until soft throughout and the juices are caramelized and bubbling from the skin.

For the Chicken:

1. While the sweet potatoes are roasting, combine the spices for the chicken (smoked paprika, brown sugar, garlic powder, cayenne, salt, and freshly ground pepper) in a small bowl.
2. Pat the chicken dry, then sprinkle the spice rub over both sides.
3. Heat a large skillet over medium heat, then add cooking oil and swirl to coat the surface.
4. Add the chicken to the skillet and cook until deeply browned on each side and the internal temperature reaches 165ºF.
5. Remove the chicken to a cutting board and let it rest.

For the Green Beans:

1. While the chicken is cooking, prepare the green beans. Add one inch of water to a saucepan and place a steaming basket in the pot.
2. Add the green beans to the basket, cover with a lid, and place over medium-high heat.
3. Allow the water to boil and steam the green beans for 7-10 minutes or until they are bright green and slightly softened.
4. Remove the green beans from the pot, discard the water, and return them to the pot (without the steaming basket).
5. Add 1 Tbsp butter and allow the residual heat from the beans to melt the butter. Stir to coat, then season with a pinch of salt and pepper.

Final Steps:

1. Slice the chicken breasts into strips.
2. Divide the sweet potato halves, green beans, and chicken between four containers or plates.
3. Serve immediately or refrigerate and reheat later.

2. Slow Cooker Bolognese

• Calories: 283 cal
• Carbohydrates: 7 g
• Protein: 26 g
• Fat: 14 g

To us, Bolognese is like a comfort food, except this recipe is crazy nutritious. At just 283 calories, 1 serving delivers 26g of protein!

As it's cooked in a slow cooker, this recipe is simply ground beef plus a bunch of tasty ingredients such as garlic and basil. That means it's cheap and easy to cook.

Now, this recipe is simply for the Bolognese. This gives you the option to eat as is, similar to a chili, or serve over a bed or rice. Our favorite is to serve over a warm baked potato, which is less than $1 a pound – did y'all have baked potato day in school?

Regardless, we love this recipe for a simple, easy meal prep idea.

Ingredients (8 servings)

• 1 tbsp Extra Virgin Olive Oil
• 1 Onion, very finely sliced
• 4 cloves Garlic, minced
• 1 kg Beef mince (10% fat)
• 175 ml Red Wine (dry)
• 1 kg Chopped Tomatoes
• 2 handfuls Basil
• Sea Salt & Cracked Black Pepper

To Serve:

• Pasta
• Parmesan

Instructions

1. Place the Beef Mince into the slow cooker.
2. Add a generous amount of Sea Salt & Cracked Black Pepper.
3. Use a wooden spoon to break up the Beef Mince for about 1 minute.
4. Add Red Wine, Tomatoes, Onion, Garlic, and a handful of Basil.
5. Set the slow cooker to "low" and cook for 8 hours.
6. After 8 hours, carefully remove the lid, break up any big chunks of Beef Mince, and stir in another handful of Basil.
7. If the Bolognese is still too saucy, remove the lid and turn the slow cooker to "high." Cook for an additional 30-60 minutes to thicken.

3. Hungarian Goulash With Beef Chuck

• Calories: 438 kcal
• Carbohydrates: 32 g
• Protein: 40 g
• Fat: 18 g

Goulash isn't terribly popular in the West, but it should be. It's basically a thick, meat-based stew that includes vegetables such as potatoes, carrots, and bell peppers. 

It's then flavored with ingredients such as paprika and sometimes garlic, tomatoes, and other spices.

This recipe uses beef chuck, which is one of the cheapest cuts of beef you can buy. However, the collagen in these thicker cuts breaks down during the slow cooking process, which thickens the stew naturally (we just learned that!)

Ingredients (5 servings)

• 2 tbsp Pork Fat or oil
• 2 Onions, diced
• 4 cloves Garlic, minced
• 2 Hungarian Red Peppers, deseeded and cut into chunks
• 800 g Beef Shin or Beef Chuck, sliced
• 2 Tomatoes, deseeded and diced
• 2 Carrots, cubed
• 2 Potatoes, cubed
• 4 tbsp Hungarian Paprika (sweet or spicy)
• 800 ml Beef Stock
• 1 bunch Flat Parsley, leaves, and stalks finely sliced
• 1 Bay Leaf
• Sea Salt & Pepper

Instructions:

1. Melt the pork fat in a large, deep sauté pan over medium-high heat.
2. Add the diced onions and brown them for 5 to 7 minutes.
3. Increase the heat, add the beef, and season with salt and pepper. Sear the beef on each side for about 3 to 4 minutes.
4. Add the garlic and sauté for 30 to 45 seconds.
5. Add the Hungarian red pepper and sauté for 3 to 5 minutes until slightly softened.
6. Turn off the heat, add the Hungarian paprika, and mix thoroughly. Let the residual heat toast the paprika.
7. Transfer all the ingredients into the slow cooker.
8. Cook on high for 4 to 6 hours or low for 8 to 10 hours.

4. Coconut Chicken Curry Recipe

• Calories: 370 kcal
• Protein: 33g
• Fats: 25g
• Carbs: 2g

Mmmmmm ... .a nice Thai dish for cheap! This coconut curry recipe has only 4 ingredients, so we know it's cheap and easy to make.

Again, you can decide what you'd like to serve it with, but a nice bed or rice is classic.

Ingredients (4 servings)

• 1 1/2 lb (24oz) chicken thighs, raw with minimal fat trimmed
• 1 1/4 cup coconut milk Substitution: lite coconut milk to reduce calories
• 4 teaspoons red curry paste
• 1/3 cup diced red onion
• Spray olive oil

Garnish:

• Sea salt & pepper to taste
• Fresh cilantro

Directions

1. Preheat the oven to 400°F.
2. Trim large pieces of fat from the chicken thighs. Rub the chicken thighs with 2 teaspoons of the red curry paste. Let them rest in the fridge for about 20 minutes.
3. Spray a skillet with a bit of olive oil and set it on medium heat. Once heated, add the onions and the remaining 2 teaspoons of red curry paste. Cook the onions for 3 to 5 minutes, being careful not to let them burn.
4. Add the chicken thighs to the skillet and sear the top part for 2 to 3 minutes. Flip the chicken thighs over, reduce the heat, and add the coconut milk. Bring to a simmer on low heat.
5. Place the entire skillet in the oven and bake for 12 to 15 minutes at 400°F. Optionally, broil for the last 2 minutes to brown the top of the chicken.

5. Healthy Roasted Chicken and Veggies

• Calories: 524 kcal
• Carbohydrates: 80 g
• Protein: 24 g
• Fat: 11 g

This cheap recipe is a classic food prep idea – roasted chicken with a variety of roasted vegetables, just like its name.

As such, you know this recipe is easy since you're not really mixing anything, you just need to cut up the food.

Secondly, it's cheap as it contains chicken, broccoli, tomatoes and onions!

Ingredients (4 servings)

• 2 medium chicken breasts, boneless skinless, cut into 1/2-inch pieces
• 1 cup broccoli florets (frozen or fresh)
• 1 small red onion, chopped
• 1 cup grape or plum tomatoes
• 1 medium zucchini, chopped
• 2 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon black pepper (optional)
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 teaspoon paprika
• 2 tablespoons olive oil
• 2-4 cups cooked rice of choice (optional)
• 4 meal prep containers

Instructions:

1. Preheat the oven to 450°F. Line a baking sheet with aluminum foil and set aside.
2. Place the chicken and veggies in a baking dish.
3. Sprinkle the spices and minced garlic evenly over the chicken and veggies. Drizzle with olive oil.
4. Bake for 15-20 minutes or until the veggies are charred and the chicken is tender.
5. Divide 1/2 or 1 cup of cooked rice (if using) into 4 individual meal prep containers.
6. Evenly distribute the chicken and veggies on top of the rice in each container.
7. Cover and store in the fridge for up to 5 days or freeze for up to 2 months.

6. Easy Beef Stew

• Calories: 312 kcal
• Protein: 35g
• Fat: 10g
• Carbs: 17g

Ingredients:

• 2 lbs. beef chuck roast, fat trimmed, cut into 1-2-inch chunks
• 1 medium onion, sliced thinly
• 2 stalks celery, sliced diagonally into thick pieces
• 6 carrots, sliced diagonally into thick pieces
• 2 tablespoons small tapioca (see notes)
• 1/2 cup tomato juice
• 2 teaspoons salt
• 1 tablespoon sugar

Instructions

Instant Pot Instructions:

1. Place all ingredients in the Instant Pot.
2. Select the stew/meat setting (about 35 minutes, high pressure).
3. After cooking, let the pot sit for about 10 minutes before releasing the steam.
4. For a final touch, I recommend finishing with a quick browning session in the oven (see notes).

Traditional Oven Instructions:

1. Preheat the oven to 320°F.
2. Place all ingredients in a baking dish (glass or ceramic).
3. Cover with foil and bake for 3-4 hours.
4. If the gravy dries out, add a little water to loosen it up before serving.

Slow Cooker Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 6-8 hours or on high for 4 hours until tender and cooked through.
3. For a final touch, I recommend finishing with a quick browning session in the oven (see notes).

Finishing in the Oven (After Oven Or Instant Pot)

• Whether using the oven or Instant Pot, finish by placing the dish in a hot oven (about 400°F) uncovered for 10-20 minutes.
• This will caramelize the meat and help the gravy thicken.

7. Ground Turkey Stir Fry

• Calories: 367 kcal
• Carbohydrates: 31g
• Protein: 32g
• Fat: 14g

Stir-fry recipes are some of the simplest meal prep ideas, and that's true with this recipe. It uses ground turkey, but you could easily swap it out for ground beef, pork, or chicken. 

Ingredients (5 servings)

Stir Fry Sauce:

• 1/4 cup soy sauce 
• 1/2 Tbsp toasted sesame oil  
• 1/2 Tbsp brown sugar  
• 1 pinch red pepper flakes (optional)  
• 1 Tbsp water  

Stir Fry:

• 2 bell peppers  
• 4 green onions 
• 2 oz. spinach (two large handfuls, or 1/4 of an 8oz. bag) 
• 2 Tbsp cooking oil of choice 
• 2 cloves garlic, minced 
• 19 oz. ground turkey*  

For Serving:

• 1/4 cup chopped peanuts 
• 2.5 cups cooked brown rice  

Directions

1. Make the stir-fry sauce by stirring together the soy sauce, toasted sesame oil, brown sugar, red pepper flakes, and water until the sugar dissolves. Set aside.
2. Dice the bell peppers and slice the green onions.
3. Heat cooking oil in a large skillet over medium heat.
4. Once hot, add ground turkey and minced garlic. Stir and cook for 8-10 minutes, until the turkey is cooked through and no water remains.
5. Add the bell pepper and green onions to the skillet. Stir and cook for 2 minutes.
6. Add the spinach and cook for 1-2 minutes, until half-wilted.
7. Pour in the stir fry sauce and cook for 2 more minutes, ensuring everything is coated in sauce, and the spinach is fully wilted.
8. Serve about 1 cup of stir-fry mixture with 1/2 cup rice and a sprinkle of chopped peanuts on top.

8. Big Mac Bowl

• Calories: 530 kcal
• Carbohydrates: 6 g
• Protein: 39 g
• Fat: 44 g

Yep… it's exactly as it sounds, just that it's healthy for you!

This cheap meal prep will deliver the awesome taste of the Big Mac at a fraction of the price yet provide plenty of nutrition!

Ingredients (4 servings)

• 1 lb ground beef (80/20)
• ½ teaspoon sea salt
• ¼ teaspoon ground black pepper
• 1 tablespoon olive oil
• 2 teaspoons minced garlic
• 1 cup cheddar cheese, shredded
• 4+ dill pickles, sliced
• ½ cup onion, minced
• 1 head iceberg lettuce
• ½ teaspoon sesame seeds or everything bagel seasoning

For the Big Mac Sauce:

• ½ cup mayo
• 2 tablespoons low-carb pickle relish or chopped pickle with juice
• 1 tablespoon ketchup
• ½ teaspoon yellow mustard
• ¼ teaspoon+ monk fruit (increase if using chopped pickle for the relish)
• ½ teaspoon garlic salt or garlic powder + salt
• ¼ teaspoon onion powder

Directions

Prepare Beef

1. Over medium-high heat, warm a large skillet and add 1 tablespoon of olive oil.
2. Add the ground beef, salt, pepper, and minced garlic to the pan.
3. Stir and cook the beef until it's no longer pink, about 6-7 minutes.
4. Drain some of the grease.
5. Set aside to cool down while preparing the remaining ingredients for the Big Mac salad.

Prepare Sauce

1. In a small bowl, combine Mayo and pickle relish. Ketchup. Yellow mustard, Sweetener. Garlic salt, Onion powder
2. Stir until fully blended
3. Assemble bowls

9. Stuffed Bell Peppers

• Calories: 454 kcal
• Carbohydrates: 22g
• Protein: 18g
• Fat: 33g

Making stuffed bell peppers will make you feel like a legitimate chef, and they'll taste like it, too. However, they're incredibly easy to make and cheap!

This recipe uses sausage, but you could easily swap it with ground beef or turkey.

Ingredients (6 servings)

• 3 bell peppers  
• 2 Tbsp cooking oil, divided  
• 1 lb Italian sausage  
• 1 yellow onion, diced 
• 3 garlic cloves, minced 
• 1 tsp Italian seasoning  
• 1/2 tsp garlic powder  
• 1 1/4 tsp salt, divided  
• 1/4 tsp freshly cracked black pepper  
• 1 cup marinara sauce  
• 1/2 cup uncooked long-grain white rice  
• 3/4 cup chicken broth  
• 1 cup shredded mozzarella  

Directions

1. Preheat the oven to 350°F.
2. Wash and dry each bell pepper, then cut them in half horizontally, ensuring the cuts are as even as possible.
3. Use a sharp paring knife to carefully remove the stem from the top half of each bell pepper. A small hole from where the stem was removed is okay.
4. Place each bell pepper half in a 9×13-inch casserole dish. Brush with 1 Tbsp oil and season with ¼ tsp salt and ¼ tsp cracked black pepper.
5. Bake the bell peppers in the preheated oven for 20 minutes to soften. After 20 minutes, remove them from the oven and set aside.

Prepare the Filling:

1. While the bell peppers bake, heat a large skillet over medium heat and add 1 Tbsp of oil. Brown the Italian sausage.
2. Once the sausage is browned, add the diced onion and minced garlic. Continue sautéing over medium heat until the onion becomes translucent and the garlic is fragrant.
3. Add the uncooked rice, marinara sauce, Italian seasoning, garlic powder, 1 tsp salt, and chicken broth to the skillet. Stir to combine.
4. Place a lid on the skillet, increase the heat to medium-high, and bring the mixture to a full boil. Once boiling, reduce the heat to medium-low and let it simmer undisturbed for 20 minutes.
5. After 20 minutes, turn off the heat and let the mixture rest, still covered, for another 5 minutes.
6. Remove the lid, fluff the rice, and stir the mixture to redistribute the ingredients.

Assemble the Stuffed Bell Peppers:

1. Fill each bell pepper with the sausage and rice mixture, packing the filling all the way to the top.
2. Top each stuffed bell pepper evenly with shredded mozzarella cheese.
3. Loosely cover the casserole dish with aluminum foil and bake for 15 minutes until the bell peppers are tender but not mushy.
4. Remove the foil and turn the heat to broil. Broil for 2-3 minutes, or until the cheese is golden brown on top. Watch closely to prevent over-browning.
5. Garnish with parsley, if desired, and enjoy!

10. Sweet Potato Black Bean Skillet

• Calories: 220 kcal
• Carbohydrates: 40g
• Protein: 4g
• Fat: 6g

Sweet potato and black beans are a surprising combo similar to peanut butter and jelly. The flavors work off each other and are delicious and nutritious – and cheap!

This recipe cooks up a delicious vegan spread, but you can easily add some chopped chicken breast or ground beef.

Ingredients 

• 1.5 lbs. sweet potatoes (about 2 medium)  
• 1 red bell pepper, diced  
• 1 small yellow onion, diced 
• 1.5 Tbsp olive oil  
• 1 tsp chili powder  
• 1/2 tsp cumin 
• 1/2 tsp garlic powder 
• 3/4 tsp salt 
• 1/4 tsp freshly cracked black pepper  
• 1/4 tsp smoked paprika  
• 1 15 oz. can black beans, drained 
• 1 14 oz. can petite diced tomatoes  
• 2 cups chopped kale  
• 1 Tbsp fresh chopped cilantro  

Directions

1. Wash, peel, and dice the sweet potatoes. Dice the red bell pepper and onion.
2. Heat a large skillet over medium heat and add the olive oil.
3. Add the diced sweet potatoes and cook for 8 minutes, stirring occasionally. Allow the sweet potatoes to brown and caramelize, but don't worry if they aren't fork-tender at this stage—they will continue cooking in the next steps.
4. Add the diced bell pepper, onion, chili powder, cumin, garlic powder, salt, black pepper, and smoked paprika to the skillet. Stir together with the sweet potatoes and cook for an additional 3 minutes.
5. Add the black beans, diced tomatoes, and chopped kale to the skillet. Stir gently and cook for another 2-3 minutes. Add 1-2 Tbsp of water if the skillet is too dry.
6. Top with fresh chopped cilantro and enjoy!

11. Teriyaki Chicken Broccoli And Rice

• Calories: 653 kcal
• Protein: 51g
• Carbohydrates: 68g
• Fat: 20g

Chicken, broccoli, and rice. Your typical "bland' bodybuilding meal prep, but it actually tastes great! This simple recipe

Ingredients (4 servings)

• 2 tbsp olive oil
• 2 lbs chicken thighs (skinless, boneless, cut into 1-inch cubes)
• 1/2 cup soy sauce (low sodium)
• 2 tbsp rice vinegar
• 1 tbsp ginger (minced)
• 4 cloves garlic (minced)
• 2 tbsp brown sugar
• 4 tbsp honey
• 1 tsp sesame oil
• 1/2 cup water
• 4 tsp cornstarch
• Sesame seeds
• Green onions
• 1 cup white rice
• 1.5 cups water
• Salt and black pepper to taste
• 2 small heads of broccoli

Directions

(Teriyaki Chicken)

1. Add olive oil to a frying pan and heat to medium-high.
2. Add chicken thighs and cook on both sides until fully cooked (about 10 minutes).
3. In a bowl, combine all the teriyaki sauce ingredients (soy sauce, rice vinegar, ginger, garlic, brown sugar, honey, sesame oil, water, and cornstarch).
4. Pour the sauce over the chicken and cook, stirring occasionally, until the sauce thickens (about 5-6 minutes).
5. Garnish the chicken with sesame seeds and green onions.

(Broccoli and Rice)

1. Cook the rice according to the package instructions. Fluff once finished.
2. Fill a pot with water, bring to a boil, and add a pinch of salt.
3. Wash the broccoli, cut into florets, and slice them into smaller pieces for quicker cooking.
4. Add the broccoli florets to the boiling water and cook for 3-4 minutes, until tender. Drain and serve.

12. Slow Cooker Chicken Fried Rice

• Calories: 325 kcal 
• Carbohydrates: 35g 
• Protein: 22g 
• Fat: 11g

Chicken fried rice is actually a very cheap meal; it gets a bad rap from some people due to the frying. This recipe takes that out of the equation and cooks it in a slow cooker!

You can also choose to increase your protein or swap out! This recipe is cheap and easy.

Ingredients

3 tbsp butter

• 4 cloves garlic, minced
• 2 chicken breasts, diced
• 1 1/4 cups chicken broth
• 1/4 cup low-sodium soy sauce
• 1 cup dry jasmine rice
• 1 bag mixed frozen vegetables (carrots, corn, peas)
• 1 bunch green onions, sliced

Directions

1. Add butter, garlic, chicken, chicken broth, soy sauce, and rice to Instant Pot.
2. Cook on high pressure for 3 minutes.
3. Do a quick release of pressure.
4. Microwave frozen vegetables for 5 minutes until defrosted.
5. Add vegetables and green onions to the Instant Pot.
6. Stir well to combine.
7. Serve.
8. Store leftovers in the fridge for up to 5 days.

13. Garlic Herb Chicken and Asparagus

• ​​Calories: 320 kcal 
• Carbohydrates: 19g 
• Protein: 29g 
• Fat: 16g 

Another common meal prep idea that uses chicken and asparagus. However, instead of rice, it uses cauliflower rice. 

Ingredients (4 servings)

(Chicken & Asparagus)

• 2 tsp onion powder
• 2 cloves garlic, minced
• 1 1/2 tsp Italian seasoning
• 1/2 tsp sea salt (or to taste)
• 1/2 tsp freshly ground black pepper
• 2 tbsp olive oil
• 1 pound boneless skinless chicken thighs (about 4)
• 1 1/2 pounds trimmed asparagus (woody ends removed)

(Cauliflower Rice)

• 1 1/2 pounds cauliflower rice
• 1 tbsp olive oil
• 1/2 tsp sea salt (or to taste)
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp freshly ground black pepper
• 1/2 lemon, cut into 4 wedges

Directions

1. Preheat oven to 450ºF (232ºC).
2. Line 2 baking sheets with parchment paper.
3. Combine onion powder, garlic, Italian seasoning, salt, pepper, and olive oil.
4. Place chicken thighs on one baking sheet and asparagus on the other.
5. Divide herb oil mixture evenly over chicken and asparagus.
6. Bake for 25 minutes or until chicken is cooked through. 
7. If asparagus is thin, add during the last 10 minutes.
8. Toss cauliflower rice with olive oil, salt, garlic powder, onion powder, and pepper. Spread onto second baking sheet.
9. When Chicken and asparagus are done, remove from oven.
10. Bake cauliflower rice 10-15 minutes, until tender.
11. Let cauliflower rice cool for 10 minutes.
12. Portion chicken, asparagus, and cauliflower rice into containers.
13. Add a lemon wedge to each container.
14. Store in refrigerator for 3-4 days.

14. Salsa Chicken Bowls with Roasted Bell Peppers

• Calories: 456 kcal
• Carbohydrates: 51g
• Protein: 38g
• Fat: 12g

Budget-friendly meal prep doesn't have to be bland! This salsa chicken and roasted bell peppers proves that!

Ingredients (4 servings)

Brown Rice

• 1 cup brown rice  
• 1/2 tsp salt  
• 1.75 cups water  

Salsa Chicken

• 2 boneless, skinless chicken breasts (about 1.3 lbs. total)  
• 16 oz salsa 
• 1/2 cup chicken broth  
• 1 tsp chili powder 

Roasted Bell Peppers

• 3 bell peppers 
• 1 Tbsp oil  
• Pinch of salt  

Toppings

• 2 green onions, sliced  
• 4 Tbsp sour cream  

Instructions

Cook the Brown Rice

1. Add the rice, salt, and water to a pot.
2. Cover and bring to a boil over high heat.
3. Once boiling, reduce the heat to low and simmer for 35 minutes (or according to package directions).

Cook the Salsa Chicken

1. In a medium saucepan, add the chicken breasts, salsa, chicken broth, and chili powder.
2. Stir briefly, then cover and bring the mixture to a boil over high heat.
3. Once boiling, reduce the heat to low and simmer for 30 minutes, ensuring the chicken is simmering the whole time.
4. After 30 minutes, remove the chicken from the sauce and shred it using two forks. Return the shredded chicken to the pot and stir to combine with the salsa mixture.

Roast the Bell Peppers

1. Preheat the oven to 425°F.
2. Slice the bell peppers into 1/2-inch wide strips.
3. Place the slices on a baking sheet and drizzle with oil. Toss to coat, then sprinkle with a pinch of salt.
4. Roast in the preheated oven for 20-25 minutes or until they are browned on the edges, stirring halfway through.

Assemble the Bowls

1. Once the rice has rested, the chicken has been shredded, and the peppers are roasted, it's time to assemble your bowls.
2. Add 3/4 cup of rice to each bowl.
3. Top with 1/4 of the roasted peppers and 1/4 of the shredded chicken mixture.
4. Spoon salsa mixture over the chicken and garnish with sliced green onions and a dollop of sour cream.

Eating At Home Is Cheap!

Stop falling for the claim that eating healthy is expensive! Of course, it can be, but have you seen how expensive fast food is now?! Plus, eating at home is going to deliver high-quality nutrition to support muscle growth, fat loss, and overall well-being. Try some of these, and let us know which one's your favorite!

Keep in mind we also hope that these recipes spark some imagination! There's a lot of great, healthy food out there once you start looking, so these are just a small sample. Be sure to check out some of our other low-calorie recipes!

• 21 Healthy Recipes (For Breakfast, Lunch, Dinner)
• 10 Meal Prep Ideas!
• High-Protein Meal Prep Recipes!

References

1. Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/