12 Cheap Meal Prep Recipes to Save Money and Eat Well

Did you know that meal prepping can save you up to 30% on your grocery bills? If you’re looking to eat well without breaking the bank, you’re in the right place! In this blog, we’ll share 12 cheap meal prep recipes that not only taste great but also help you stay within your budget. From a Budget-Friendly Veggie Stir-Fry to a Cheap and Cheerful Vegetable Curry, you’ll discover delightful dishes that make healthy eating accessible and affordable!

Budget-Friendly Veggie Stir-Fry

This Budget-Friendly Veggie Stir-Fry is a delightful fusion of fresh vegetables and savory sauces, making it a quick and nutritious meal that doesn’t break the bank.

Ingredients:

2 cups mixed vegetables (such as bell peppers, broccoli, and carrots)
1 tablespoon vegetable oil
2 cloves garlic, minced
1 teaspoon ginger, minced
3 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon cornstarch
1/4 cup water
1/2 teaspoon black pepper
1/4 cup green onions, chopped

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Heat the vegetable oil in a large pan or wok over medium-high heat.

2. Add the minced garlic and ginger, sautéing for about 1 minute until fragrant.

3. Toss in the mixed vegetables and stir-fry for about 5-7 minutes until slightly tender but still crisp.

4. In a small bowl, mix the soy sauce, sesame oil, cornstarch, water, and black pepper to create a sauce.

5. Pour the sauce over the veggies and stir well to combine. Cook for an additional 3-5 minutes until the sauce thickens.

6. Remove from heat, sprinkle with chopped green onions, and serve hot.

Tips:

Feel free to substitute your favorite vegetables based on what’s in season or on sale.
For added protein, consider adding tofu, tempeh, or cooked chicken.
Serve over cooked rice or noodles for a complete meal.

One-Pot Chickpea and Rice Delight

This One-Pot Chickpea and Rice Delight is special for its vibrant mix of spices and wholesome ingredients, offering a comforting and nutritious meal in one dish.

Ingredients:

1 cup uncooked rice
1 can chickpeas, drained and rinsed
1 medium onion, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon turmeric
2 cups vegetable broth
1 cup diced tomatoes
2 tablespoons olive oil
Salt to taste
Fresh parsley for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion and garlic, sautéing until the onion is translucent.

3. Stir in the ground cumin, paprika, and turmeric, cooking for another minute.

4. Add the rice, chickpeas, diced tomatoes, and vegetable broth, stirring to combine.

5. Bring the mixture to a boil, then reduce heat and cover, allowing it to simmer for about 20 minutes or until the rice is cooked.

6. Once cooked, fluff the rice with a fork and season with salt to taste.

7. Garnish with fresh parsley before serving.

Tips:

For added flavor, you can include a squeeze of lemon juice before serving.
Feel free to add your choice of vegetables like spinach or bell peppers for extra nutrition.
This dish can be made ahead and reheated for quick lunches or dinners.

Thrifty Turkey and Sweet Potato Skillet

This Thrifty Turkey and Sweet Potato Skillet combines savory ground turkey and sweet potatoes for a deliciously healthy meal that’s both budget-friendly and packed with flavor.

Ingredients:

1 pound ground turkey
2 cups diced sweet potatoes
1 cup diced onion
2 cloves garlic, minced
1 teaspoon smoked paprika
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons olive oil
1 cup spinach, chopped
½ cup chicken broth
¼ cup shredded cheese (optional)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. Heat 2 tablespoons of olive oil in a large skillet over medium heat.

2. Add the diced onion and garlic, sauté until the onions are translucent, about 3-4 minutes.

3. Add the ground turkey, breaking it apart with a spatula, and cook until browned, about 5-7 minutes.

4. Stir in the diced sweet potatoes, smoked paprika, cumin, salt, and black pepper.

5. Pour in the chicken broth, cover, and cook for 15 minutes, or until the sweet potatoes are tender.

6. Add the chopped spinach and cook for an additional 2-3 minutes until wilted.

7. If desired, sprinkle with shredded cheese and let it melt before serving.

Tips:

For added flavor, consider adding your favorite herbs or spices.
Feel free to substitute ground turkey with another ground meat of your choice.
This dish can be made in advance and reheated for quick meals throughout the week.

Affordable Lentil Soup Feast

This Affordable Lentil Soup Feast combines hearty lentils with aromatic herbs and spices for a deliciously comforting dish that won’t break the bank.

Ingredients:

1 cup dried lentils, rinsed
1 tablespoon olive oil
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
6 cups vegetable broth
1 teaspoon cumin
1 teaspoon smoked paprika
1/2 teaspoon thyme
1 bay leaf
Salt and pepper to taste
2 cups chopped spinach or kale
1 tablespoon lemon juice

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat.

2. Add the chopped onion, diced carrots, and diced celery; sauté for about 5 minutes until softened.

3. Stir in the minced garlic and cook for another minute until fragrant.

4. Add the rinsed lentils, vegetable broth, cumin, smoked paprika, thyme, bay leaf, salt, and pepper; bring to a boil.

5. Once boiling, reduce the heat, cover, and simmer for about 25 minutes or until the lentils are tender.

6. Remove the bay leaf and stir in the chopped spinach or kale along with the lemon juice before serving.

Tips:

For extra flavor, consider adding some diced tomatoes or a splash of balsamic vinegar.
This soup freezes well; make a double batch and store some for later!
Feel free to customize with your favorite vegetables or herbs.

Savory Cabbage and Sausage Bake

This Savory Cabbage and Sausage Bake combines the rich, smoky flavors of sausage with the tender crunch of cabbage for a comforting dish that’s both hearty and satisfying.

Ingredients:

1 lb smoked sausage, sliced
4 cups green cabbage, chopped
1 large onion, chopped
2 cloves garlic, minced
1 tsp caraway seeds
1 tsp paprika
1/2 tsp black pepper
1 cup vegetable broth
2 tbsp olive oil
1/2 cup shredded cheddar cheese (optional)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a large skillet, heat 2 tbsp olive oil over medium heat.

3. Add the chopped onion and garlic, sautéing until softened, about 3-4 minutes.

4. Stir in the sliced sausage and cook until browned, about 5-7 minutes.

5. Add the chopped cabbage, caraway seeds, paprika, and black pepper, mixing well.

6. Pour in the vegetable broth and stir to combine.

7. Transfer the mixture to a baking dish and cover with foil.

8. Bake in the preheated oven for 25 minutes.

9. Remove the foil and sprinkle shredded cheddar cheese on top, if using.

10. Bake for an additional 5 minutes, until the cheese is melted and bubbly.

Tips:

For added flavor, try using different types of sausage, like Italian or bratwurst.
Feel free to add other vegetables, such as bell peppers or carrots, for extra nutrition.
This dish pairs well with crusty bread for a complete meal.

Frugal Fajita Bowl with Beans

This Frugal Fajita Bowl with Beans is a deliciously budget-friendly meal packed with vibrant flavors from bell peppers, spices, and hearty beans that will satisfy your taste buds without breaking the bank.

Ingredients:

1 cup brown rice
1 can black beans, drained and rinsed
1 tablespoon olive oil
1 bell pepper, sliced
1 onion, sliced
2 cloves garlic, minced
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup corn (fresh or frozen)
1 avocado, sliced
1/4 cup cilantro, chopped
1 lime, cut into wedges

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Cook the brown rice according to package instructions and set aside.

2. In a large skillet, heat the olive oil over medium heat.

3. Add the sliced bell pepper and onion to the skillet, cooking until softened, about 5-7 minutes.

4. Stir in the minced garlic, chili powder, cumin, paprika, salt, and black pepper, cooking for another minute until fragrant.

5. Add the black beans and corn to the skillet, stirring to combine and heat through, about 5 minutes.

6. To serve, layer the cooked brown rice in bowls and top with the fajita mixture.

7. Garnish with sliced avocado, chopped cilantro, and lime wedges for freshness.

Tips:

For extra flavor, add a splash of hot sauce or a sprinkle of queso fresco on top before serving.
This dish is easily customizable; feel free to add other vegetables like zucchini or carrots.
Make it a meal prep favorite by storing components separately in the fridge for up to 4 days.

Spicy Ramen Noodle Stir-Up

This Spicy Ramen Noodle Stir-Up is a quick and flavorful dish, packed with zesty spices and fresh vegetables that will awaken your taste buds.

Ingredients:

2 packs ramen noodles
1 tablespoon vegetable oil
1 cup bell peppers, sliced
1 cup broccoli florets
2 cloves garlic, minced
1 tablespoon ginger, minced
2 tablespoons soy sauce
1 tablespoon sriracha sauce
1 teaspoon sesame oil
2 tablespoons scallions, chopped
1 teaspoon sesame seeds

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Cook the ramen noodles according to the package instructions, then drain and set aside.

2. In a large skillet, heat the vegetable oil over medium-high heat.

3. Add the bell peppers and broccoli, sautéing for about 5 minutes until they are tender.

4. Stir in the minced garlic and ginger, cooking for an additional 1-2 minutes until fragrant.

5. Add the cooked ramen noodles to the skillet along with soy sauce, sriracha, and sesame oil, toss everything together until well combined and heated through.

6. Remove from heat and garnish with chopped scallions and sesame seeds before serving.

Tips:

Feel free to add your choice of protein, such as chicken or tofu, for extra heartiness.
Adjust the amount of sriracha based on your spice preference.
This dish is great for meal prep; store it in an airtight container in the refrigerator for up to 3 days.

Cost-Effective Quinoa Salad Medley

This Cost-Effective Quinoa Salad Medley is a delightful combination of fresh vegetables and wholesome quinoa, bursting with tangy flavors and a crunch that makes it both nutritious and satisfying.

Ingredients:

1 cup quinoa
2 cups water
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup red onion, finely chopped
1 cup bell pepper, diced
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
¼ cup olive oil
2 tbsp lemon juice
1 tsp salt
½ tsp black pepper

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Rinse the quinoa under cold water to remove any bitterness, then combine it with the water in a medium saucepan.

2. Bring the mixture to a boil, then reduce the heat, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.

3. Remove from heat and let the quinoa cool for a few minutes before fluffing it with a fork.

4. In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red onion, bell pepper, feta cheese, and parsley.

5. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper, then pour the dressing over the salad.

6. Toss the salad gently to combine all ingredients and serve chilled or at room temperature.

Tips:

Feel free to substitute vegetables based on what’s in season or on sale for added cost-effectiveness.
Add some cooked chickpeas or black beans for extra protein.
This salad can be made ahead of time and stored in the refrigerator for up to 3 days.

Easy Egg and Veggie Muffins

These Easy Egg and Veggie Muffins are a delightful combination of fresh vegetables and eggs, perfect for a nutritious breakfast on the go.

Ingredients:

6 large eggs
1 cup chopped spinach
1/2 cup diced bell pepper
1/2 cup chopped onion
1/2 cup shredded cheese (cheddar or your choice)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat the oven to 350°F (175°C) and grease a muffin tin.

2. In a large bowl, whisk the eggs until well combined.

3. Stir in the chopped spinach, diced bell pepper, chopped onion, shredded cheese, salt, pepper, and garlic powder until evenly mixed.

4. Pour the egg and veggie mixture evenly into the prepared muffin tin cups, filling each about 3/4 full.

5. Bake in the preheated oven for 20 minutes, or until the muffins are set and slightly golden on top.

6. Remove from the oven and let them cool for a few minutes before gently removing them from the muffin tin.

Tips:

You can customize these muffins by adding your favorite vegetables or herbs.
Store leftovers in an airtight container in the refrigerator for up to 5 days.
These muffins can also be frozen; just reheat them in the microwave when ready to eat.

Inexpensive Pasta Primavera

This Inexpensive Pasta Primavera brings a burst of fresh flavors to your table with vibrant vegetables and a light sauce, making it both delightful and budget-friendly.

Ingredients:

8 ounces spaghetti or any pasta of your choice
1 tablespoon olive oil
1 bell pepper, sliced
1 zucchini, sliced
1 yellow squash, sliced
1 cup cherry tomatoes, halved
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon salt
½ teaspoon black pepper
¼ cup grated Parmesan cheese
¼ cup fresh basil, chopped

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Cook the pasta according to package instructions, then drain and set aside.

2. In a large skillet, heat the olive oil over medium heat.

3. Add the bell pepper, zucchini, yellow squash, and cherry tomatoes; sauté for 5-7 minutes until tender.

4. Stir in the minced garlic, dried oregano, salt, and black pepper; cook for an additional 1-2 minutes.

5. Toss the cooked pasta into the vegetable mixture and mix well.

6. Remove from heat and stir in the grated Parmesan cheese and fresh basil before serving.

Tips:

Feel free to substitute vegetables based on what’s in season or on sale.
For added protein, consider adding cooked chicken or chickpeas.
Garnish with extra Parmesan cheese and a drizzle of olive oil for enhanced flavor.

Simple Tuna and Bean Salad

This Simple Tuna and Bean Salad is a refreshing blend of creamy tuna and hearty beans, making it a nutritious and flavorful dish that’s perfect for any meal.

Ingredients: