Budget Meal Prep Recipes Under $3 Per Serving
Learn how to meal prep delicious food for less than $3 per serving with these budget-friendly recipes and strategies.
Ingredients
Budget Meal Prep Ingredients
- 5 lbs Chicken thighs Cheaper than breasts, more flavorful.
- 2 lbs Dried beans Use any variety for protein.
- 5 lbs Rice Versatile base for many meals.
- 18 pieces Eggs Budget-friendly protein.
- 3 bags Frozen vegetables Cost-effective and nutritious.
- 4 cans Canned tomatoes Used in various dishes.
- 2 boxes Pasta Affordable carbohydrate option.
- 5 lbs Potatoes Filling and cheap.
- 4 pieces Onions Base for many recipes.
- 4 cloves Garlic Enhances flavor.
- 4 pieces Carrots Adds nutrition and sweetness.
- 3 cups Cheese For various recipes.
- 4 tablespoons Seasonings/oil Important for flavoring meals.
Instructions
Preparation
- Shop your pantry first and use ingredients you already have.
- Plan meals based on sales and discounts available at your local grocery store.
- Choose budget-friendly proteins such as eggs, canned tuna, dried beans, and chicken thighs.
- Embrace frozen and canned goods for convenience and longer shelf life.
- Cook in large batches and freeze portions for later use.
Cooking
- Prepare Basic Beans and Rice Bowl: Cook beans with spices, prepare rice separately, and portion together.
- For Egg and Vegetable Fried Rice: Cook rice, scramble eggs, stir-fry vegetables, add rice and eggs with soy sauce.
- For Simple Chicken and Vegetable Sheet Pan: Toss chicken and veggies with oil and seasonings, roast at 400°F for 35–40 minutes.
- For Lentil Soup: Sauté vegetables, add lentils, canned tomatoes, and broth, then simmer for 30 minutes.
- For Tuna Pasta Bake: Cook pasta, mix with tuna, peas, sauce, top with cheese, and bake at 350°F for 25 minutes.
Notes
Use homemade versions to save costs; freeze leftovers to reduce waste. Buy store brands when possible and cook only what you need.