5 Budget-Friendly Meal Prep Recipes Under $5 per Serving

Conquer Your Week: 5 Budget-Friendly Meal Prep Recipes Under $5 per Serving

Eating healthy on a tight budget can feel impossible. The convenience of takeout often beckons, but those quick meals can wreak havoc on your wallet and your waistline. Fear not, budget-conscious foodies! Meal prep is your weapon against unhealthy (and expensive) choices.

This post equips you with 5 delicious and easy meal prep recipes, all clocking in under $5 per serving. Perfect for busy weeks and tight budgets, these recipes will keep you fueled and satisfied without breaking the bank. Get ready to conquer your week with healthy, affordable meals!

Why Meal Prep on a Budget?

Meal prepping is a life-saver for anyone juggling a busy schedule and a limited budget. By cooking in advance and portioning out your meals, you’ll be less tempted to grab unhealthy (and sometimes pricey) takeout when hunger strikes. Here’s why meal prepping is your budget-friendly champion:

• Saves Time: No more scrambling to figure out “what’s for dinner?” during busy weeknights. Prepped meals are ready to grab and heat, saving you precious time.
• Saves Money: Meal prepping allows you to plan your grocery list efficiently, reducing impulse purchases and food waste. Bulk buying certain ingredients can also lead to savings.
• Portion Control: Prepping meals in individual portions gives you control over calorie intake. Forget overindulging – you’ll have healthy, pre-portioned meals readily available.
• Reduces Stress: Knowing you have healthy meals prepped takes the stress out of mealtimes.

Meal Prep Essentials for Budget-Conscious Cooks:

Before diving into recipes, let’s gather your essential tools:

• Large Pots and Pans: Choose versatile pieces you can use for boiling, frying, and stewing.
• Sharp Knives: A good chef’s knife and a paring knife will make prep work a breeze.
• Cutting Boards: Opt for a sturdy cutting board to prevent slipping and protect your countertops.
• Airtight Containers: Leakproof and freezer-safe containers are key for storing prepped meals.
• Reusable Shopping Bags: Reduce grocery bag waste and save money in the long run.

Tips for Budget-Friendly Meal Prepping:

• Plan Your Meals: Sit down and create a weekly meal plan. This helps you make a focused grocery list, avoiding unnecessary purchases.
• Shop Smart: Utilize store flyers and coupons to target deals. Consider buying in bulk for staples like rice and beans, but only if you can store them properly and use them before they expire.
• Embrace Seasonal Produce: Seasonal fruits and vegetables are typically more affordable and have better flavor.
• Leftover Magic: Use leftover cooked proteins in different meals throughout the week. Shred leftover chicken for salads or tacos, for example.
• Get Creative with Spices: Utilize a variety of spices and herbs to add flavor without relying on expensive sauces or condiments.
• Frozen is Your Friend: Frozen vegetables and fruits are a cost-effective way to boost your meals with nutrients. They’re often flash-frozen at peak ripeness, retaining valuable vitamins and minerals.

Let’s Get Cooking! 5 Budget-Friendly Meal Prep Recipes:

Now, onto the delicious part! Here are 5 budget-friendly meal prep recipes that will leave you satisfied and keep your wallet happy:

1. Hearty Lentil Soup with Vegetables (Serves 4 – $3.50 per serving)

This hearty lentil soup is packed with protein, fiber, and vegetables, making it a complete and satisfying meal.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 cup chopped kale or spinach
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook until softened, about 5 minutes.
2. Stir in garlic and cook for an additional minute.
3. Add lentils, vegetable broth, diced tomatoes, kale or spinach, thyme, and oregano. Bring to a boil, then reduce heat and simmer for 30 minutes, or until lentils are tender.
4. Season with salt and pepper to taste.

Make-Ahead Tips:

• This soup freezes well. Let it cool completely, then portion it into freezer-safe containers. Reheat on the stovetop over medium heat until warmed through.

2. One-Pan Lemon Garlic Chicken with Roasted Vegetables (Serves 4 – $4.00 per serving)

This one-pan wonder is a breeze to clean up and perfect for busy weeknights. Tender chicken and colorful roasted vegetables come together in a flavorful lemon garlic sauce.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 lemon, sliced
• 1 head broccoli, cut into florets
• 1 red bell pepper, sliced
• 1/2 cup chopped red onion

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, combine olive oil, oregano, garlic powder, onion powder, salt, and pepper. Toss chicken breasts in the marinade to coat.
3. Arrange chicken breasts on the prepared baking sheet. Scatter broccoli florets, red bell pepper slices, and red onion around the chicken. Top each chicken breast with a lemon slice.
4. Bake for 25-30 minutes, or until chicken is cooked through and vegetables are tender.

Make-Ahead Tips:

• You can cook the chicken and vegetables a day in advance. Store in separate containers in the refrigerator. Reheat in the oven at 375°F (190°C) for 10-15 minutes, or until warmed through.

3. Spicy Black Bean Burgers with Cilantro Lime Crema (Serves 4 – $3.00 per serving)

These vegetarian burgers are bursting with flavor and protein. They’re perfect for grilling or pan-frying, and the creamy cilantro lime crema adds a refreshing touch.

Ingredients:

• 1 (15 oz) can black beans, rinsed and drained
• 1 cup cooked brown rice
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• 1 jalapeño pepper, seeded and finely chopped (optional)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp garlic powder
• 1/4 tsp smoked paprika
• Salt and black pepper to taste

For the Cilantro Lime Crema:

• 1/2 cup plain Greek yogurt
• 1/4 cup chopped fresh cilantro
• 1 tbsp lime juice
• Salt and black pepper to taste

Instructions:

1. In a large bowl, mash the black beans with a fork, leaving some texture.
2. Stir in cooked brown rice, red onion, cilantro, jalapeño (if using), olive oil, chili powder, cumin, garlic powder, smoked paprika, salt, and pepper. Mix well to combine.
3. Form the mixture into 4 equal patties.
4. Heat a grill pan or skillet over medium heat. Brush with olive oil. Cook the burgers for 4-5 minutes per side, or until golden brown and cooked through.

For the Cilantro Lime Crema:

1. In a small bowl, whisk together Greek yogurt, cilantro, lime juice, salt, and pepper.

Make-Ahead Tips:

• Form the burger patties ahead of time and store them in the refrigerator for up to 2 days.
• Prepare the cilantro lime crema in advance and store it in the refrigerator for up to 3 days.

4. Creamy Tomato Basil Pasta with Sausage (Serves 4 – $4.50 per serving)

This comforting pasta dish is filled with Italian flavors. Creamy tomato sauce, juicy sausage, and fresh basil come together for a satisfying meal.

Ingredients:

• 1 tbsp olive oil
• 1 pound ground Italian sausage
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1 tbsp chopped fresh basil
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 12 oz dried pasta (such as penne or rotini)

Instructions:

1. Cook pasta according to package directions. Drain and set aside.
2. Heat olive oil in a large skillet over medium heat. Add sausage and cook until browned, breaking it up with a spoon.
3. Stir in onion and garlic and cook until softened, about 5 minutes.
4. Add crushed tomatoes, heavy cream
5. Add crushed tomatoes, heavy cream, Parmesan cheese, basil, oregano, salt, and pepper to the skillet with the sausage and onions. Bring to a simmer and cook for 10 minutes, stirring occasionally.
6. Toss the cooked pasta with the creamy tomato sauce and serve immediately.

Make-Ahead Tips:

• Cook the sausage and onion mixture a day in advance. Store it in the refrigerator and reheat before tossing with pasta and sauce.
• You can also pre-chop the vegetables for quicker assembly on cooking day.

5. Sheet Pan Shrimp Fajitas with Colorful Peppers and Onions (Serves 4 – $4.25 per serving)

This vibrant sheet pan meal is packed with flavor and protein. Shrimp, colorful peppers, and onions roast together for a hassle-free and delicious fajita experience.

Ingredients:

• 1 pound raw shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp smoked paprika
• 1/4 tsp garlic powder
• Salt and black pepper to taste
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 orange bell pepper, sliced
• 1 red onion, sliced
• 1 lime, cut into wedges (for serving)
• Optional toppings: warmed tortillas, shredded cheese, sour cream, salsa, avocado

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss shrimp with olive oil, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper.
3. Spread the seasoned shrimp on the prepared baking sheet. Add sliced bell peppers and red onion to the pan, distributing them evenly around the shrimp.
4. Roast for 15-20 minutes, or until shrimp are pink and cooked through, and vegetables are tender-crisp.

Make-Ahead Tips:

• You can marinate the shrimp in the spices and olive oil for up to 30 minutes before roasting. Store it in the refrigerator until ready to cook.
• Pre-chop the vegetables for quicker assembly on cooking day.

Serving Suggestions:

Serve the roasted shrimp and vegetables on warmed tortillas with your favorite fajita toppings like shredded cheese, sour cream, salsa, and avocado.

Conclusion:

Meal prepping with a budget in mind is not only possible, but it’s also a rewarding way to save money and eat healthy throughout the week. With these delicious and affordable recipes, you can conquer your week without breaking the bank!

Bonus Tip: Utilize leftover cooked protein throughout the week. Shred leftover chicken for salads or tacos, or use leftover shrimp in a quick stir-fry.

We hope this post inspires you to embrace meal prepping as a budget-friendly and healthy approach to eating!