Here you will find the recipes of my post, “17 Best Meal Prep Ideas on a Budget” in further detail, so you can try them out yourselves. If you want to find out more about nutrition click HERE!

Peanut Butter Banana Overnight Oats

Overview

Start your morning right with these delicious, nutritious, and incredibly easy Overnight Oats! Perfect for meal preppers and busy mornings, this recipe can be made ahead of time and stored in individual jars for a quick, grab-and-go breakfast.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or plant-based)
• 1/4 cup Greek yogurt
• 1 tablespoon honey
• 2 tablespoons creamy peanut butter
• 1 ripe banana, sliced
• Optional toppings:
  • Chia seeds
  • Chopped nuts
  • Drizzle of extra honey
  • Cinnamon

Estimated Price Breakdown

• Rolled oats (1/2 cup): $0.25
• Milk (1/2 cup): $0.30
• Greek yogurt (1/4 cup): $0.50
• Honey (1 tablespoon): $0.20
• Peanut butter (2 tablespoons): $0.35
• Banana (1): $0.50
• Optional toppings: $0.25

Total Estimated Cost per Serving: $2.35 Note: Prices may vary by location and store

Nutrition Facts (per serving)

• Calories: 350
• Protein: 12g
• Carbohydrates: 45g
• Fat: 15g
• Fiber: 6g

Preparation

1. In a mason jar or container, add rolled oats.
2. Pour in milk and Greek yogurt, stirring to combine.
3. Drizzle honey and add peanut butter, mixing thoroughly.
4. Gently fold in sliced banana.
5. Seal the jar and refrigerate overnight (minimum 4 hours).

Meal Prep Instructions

• Recipe makes 1 serving
• To make multiple servings, multiply ingredients
• Keeps fresh in refrigerator for 3-4 days
• Best consumed within 48 hours

Serving Suggestions

• Remove from refrigerator 10 minutes before eating
• Stir well
• Add optional toppings just before serving
• Can be enjoyed cold or warmed slightly in microwave

Tips

• Use very ripe bananas for maximum sweetness
• Choose natural peanut butter for healthiest option
• Experiment with different milk types (almond, oat, coconut)

Cook Time

• Prep Time: 5 minutes
• Chill Time: Overnight (minimum 4 hours)
• Total Time: 4 hours 5 minutes

2. Scrambled Eggs with Veggies

Overview

A protein-packed breakfast that combines fluffy scrambled eggs with nutrient-rich spinach and fresh tomatoes. This quick and easy dish provides a balanced start to your day, with whole wheat toast adding fibre and complex carbohydrates.

Ingredients

• 4 large eggs
• 1 cup fresh spinach
• 1/2 cup cherry tomatoes, chopped
• 2 slices whole wheat toast
• Salt and pepper to taste
• 1 tablespoon olive oil

Estimated Price Breakdown

• Eggs: $1.20
• Spinach: $0.75
• Cherry tomatoes: $0.60
• Whole wheat bread: $0.40

Total Estimated Cost per Serving: $2.95

Nutrition Highlights

• Protein: 20g
• Calories: 350
• Fiber: 5g
• Healthy fats: 15g

Preparation

1. Whisk eggs in a bowl with salt and pepper
2. Heat olive oil in a non-stick pan
3. Sauté chopped tomatoes for 1 minute
4. Add spinach and cook until wilted
5. Pour in whisked eggs, scramble until cooked
6. Toast bread while eggs are cooking
7. Serve eggs on toast

Meal Prep Tips

• Cook in bulk and store scrambled eggs in airtight containers
• Refrigerate for up to 3-4 days
• Reheat in microwave for 30-45 seconds
• Keep toast separate to prevent sogginess

3. Greek Yogurt & Granola Cups

Overview

A versatile breakfast or snack that balances protein-rich Greek yogurt with crunchy granola and antioxidant-packed frozen berries. These pre-portioned cups are perfect for busy mornings or mid-day energy boosts.

Ingredients

• 1 cup Greek yogurt
• 2 tablespoons honey
• 1/4 cup granola
• 1/2 cup frozen mixed berries
• Optional: Chia seeds

Estimated Price Breakdown

• Greek yogurt: $1.00
• Honey: $0.25
• Granola: $0.50
• Frozen berries: $0.75
• Chia seeds: $0.20

Total Estimated Cost per Serving: $2.70

Nutrition Highlights

• Protein: 15g
• Probiotics: High
• Antioxidants: From berries
• Low added sugar

Preparation

1. Divide Greek yogurt into small containers
2. Drizzle honey over yogurt
3. Top with granola
4. Add frozen berries
5. Sprinkle chia seeds if desired
6. Store in refrigerator

Meal Prep Tips

• Prepare 3-4 cups at a time
• Keep granola separate until serving to maintain crunch
• Stays fresh for 2-3 days
• Great for quick breakfast or snack

4. Chickpea & Vegetable Stir-Fry

Overview

A plant-based, high-fibre meal that combines protein-rich chickpeas with colourful mixed vegetables and nutritious brown rice. This quick stir-fry is both filling and easy to prepare in large batches.

Ingredients

• 1 can chickpeas, drained
• 2 cups frozen mixed vegetables
• 1 cup brown rice
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• Optional: Garlic, ginger

Estimated Price Breakdown

• Chickpeas: $0.89
• Frozen vegetables: $1.50
• Brown rice: $0.50
• Soy sauce: $0.20
• Olive oil: $0.15

Total Estimated Cost per Serving: $3.24

Nutrition Highlights

• Fiber: 12g
• Plant-based protein: 15g
• Complex carbohydrates
• Low in saturated fat

Preparation

1. Cook brown rice according to package instructions
2. Heat olive oil in large skillet
3. Add chickpeas, cook until slightly crispy
4. Add frozen vegetables
5. Season with soy sauce
6. Cook until vegetables are heated through
7. Serve over brown rice

Meal Prep Tips

• Makes 3-4 servings
• Store in airtight containers
• Refrigerate up to 4-5 days
• Easily reheat able in microwave

5.Tuna Salad Wraps

Overview

A light, protein-rich lunch option that uses canned tuna, creamy Greek yogurt, and tangy mustard. Wrapped in whole wheat tortillas, these are perfect for meal prepping and provide a balanced, low-calorie meal.

Ingredients

• 1 can (5 oz) light tuna, drained
• 2 tablespoons Greek yogurt
• 1 teaspoon Dijon mustard
• 2 whole wheat wraps
• Lettuce leaves
• Salt and pepper to taste
• Optional: Chopped celery, diced pickles

Estimated Price Breakdown

• Canned tuna: $1.50
• Greek yogurt: $0.30
• Mustard: $0.10
• Whole wheat wraps: $0.75
• Lettuce: $0.50

Total Estimated Cost per Serving: $3.15

Nutrition Highlights

• Protein: 20g
• Omega-3 fatty acids
• Low-fat protein source
• Low-calorie option

Preparation

1. Drain tuna thoroughly
2. Mix tuna with Greek yogurt and mustard
3. Season with salt and pepper
4. Spread lettuce on wrap
5. Add tuna mixture
6. Roll and slice wrap in half

Meal Prep Tips

• Prepare 2-3 wraps at a time
• Keep dressing separate to prevent sogginess
• Refrigerate up to 2 days
• Best consumed within 24 hours

6.Quinoa & Black Bean Bowls

Overview

A nutrient-dense, plant-based bowl featuring protein-packed quinoa, black beans, and creamy avocado. The homemade citrus dressing adds a fresh twist to this filling and nutritious lunch option.

Ingredients

• 1 cup cooked quinoa
• 1/2 cup black beans
• 1/2 avocado, diced
• Homemade dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper
• Optional: Chopped cilantro

Estimated Price Breakdown

• Quinoa: $0.75
• Black beans: $0.50
• Avocado: $1.00
• Olive oil: $0.25
• Lime: $0.30

Total Estimated Cost per Serving: $2.80

Nutrition Highlights

• Complete protein
• High in fibre
• Healthy fats from avocado
• Plant-based meal

Preparation

1. Cook quinoa according to package instructions
2. Drain and rinse black beans
3. Whisk dressing ingredients
4. Combine quinoa and beans in bowl
5. Top with diced avocado
6. Drizzle with dressing
7. Garnish with cilantro

Meal Prep Tips

• Prepare multiple servings in advance
• Keep dressing separate
• Stays fresh 3-4 days in refrigerator
• Can be eaten cold or slightly warmed

7.Slow Cooker Chicken Stew

Overview

A comforting, hearty dinner that utilizes chicken thighs, root vegetables, and aromatic herbs. This set-it-and-forget-it meal is perfect for batch cooking and provides multiple servings of warm, nutritious comfort food. Rice is a great addition to this as well!

Ingredients

• 4 chicken thighs
• 2 carrots, chopped
• 2 potatoes, cubed
• 2 cups chicken broth
• 1 onion, diced
• Herbs: Thyme, rosemary
• Salt and pepper

Estimated Price Breakdown

• Chicken thighs: $3.50
• Carrots: $0.50
• Potatoes: $0.75
• Chicken broth: $0.50
• Onion: $0.25

Total Estimated Cost per Serving: $5.50

Nutrition Highlights

• High protein
• Rich in vitamins
• Lean protein source
• Comforting one-pot meal

Preparation

1. Place chicken thighs in slow cooker
2. Add chopped vegetables
3. Pour in chicken broth
4. Season with herbs, salt, and pepper
5. Cook on low for 6-8 hours
6. Shred chicken before serving
7. Portion into containers

Meal Prep Tips

• Makes 4-5 servings
• Freezes exceptionally well
• Keeps in refrigerator 4-5 days
• Reheat thoroughly before serving

8. Spaghetti with Lentil Marinara

Overview

A budget-friendly, plant-based pasta dish that replaces meat with protein-rich lentils. This creative twist on traditional marinara sauce offers a nutritious, fibre-packed alternative that’s both delicious and economical

Ingredients

• 8 oz whole wheat spaghetti
• 1 can (14.5 oz) diced tomatoes
• 1/2 cup dried lentils
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• Italian herbs (basil, oregano)
• Salt and pepper to taste

Estimated Price Breakdown

• Whole wheat spaghetti: $1.00
• Canned tomatoes: $0.89
• Dried lentils: $0.50
• Garlic: $0.25
• Olive oil: $0.20
• Herbs: $0.15

Total Estimated Cost per Serving: $2.99

Nutrition Highlights

• Plant-based protein
• High in fibre
• Complex carbohydrates
• Low-fat sauce alternative

Preparation

1. Cook lentils in water until tender
2. Cook spaghetti according to package instructions
3. In a separate pan, sauté garlic in olive oil
4. Add canned tomatoes and cooked lentils
5. Season with herbs, salt, and pepper
6. Simmer sauce for 15-20 minutes
7. Serve sauce over spaghetti

Meal Prep Tips

• Makes 3-4 servings
• Sauce keeps well for 4-5 days
• Store pasta and sauce separately
• Reheat sauce before serving

9. Roasted Veggies & Tofu Bowls

Overview

A vibrant, plant-based bowl featuring crispy roasted tofu and seasonal vegetables atop a bed of quinoa. This recipe offers a complete protein source with a variety of textures and flavours. You can use paneer as a great substitute as well!

Ingredients

• 1 block firm tofu
• 1 bell pepper, chopped
• 1 zucchini, sliced
• 1/2 cup quinoa
• 2 tablespoons olive oil
• Seasonings: Garlic powder, salt, pepper
• Optional: Soy sauce or tahini dressing

Estimated Price Breakdown

• Tofu: $2.40
• Bell pepper: $0.75
• Zucchini: $0.50
• Quinoa: $0.50
• Seasonings: $0.20

Total Estimated Cost per Serving: $4.35

Nutrition Highlights

• Complete plant-based protein
• High in vegetables
• Rich in minerals
• Low-calorie option

Preparation

1. Press tofu to remove excess water
2. Cut tofu and vegetables into bite-sized pieces
3. Toss with olive oil and seasonings
4. Roast at 400°F for 25-30 minutes
5. Cook quinoa simultaneously
6. Assemble bowls with quinoa base
7. Top with roasted tofu and vegetables

Meal Prep Tips

• Prepare 2-3 servings at once
• Keep dressing separate
• Stays fresh 3-4 days
• Best reheated in oven to maintain crispness

10. Peanut Butter & Banana Sandwiches

Overview

A classic, simple sandwich that provides quick energy and satisfying flavours. Using natural peanut butter and ripe bananas, this meal is perfect for any time of day and requires minimal preparation.

Ingredients

• 2 slices whole wheat bread
• 2 tablespoons natural peanut butter (No Palm Oil)
• 1 ripe banana
• Optional: Honey or cinnamon
• Pinch of salt

Estimated Price Breakdown

• Whole wheat bread: $0.50
• Peanut butter: $0.35
• Banana: $0.50
• Optional honey: $0.10

Total Estimated Cost per Serving: $1.45

Nutrition Highlights

• Quick energy source
• Healthy fats
• Potassium from banana
• Protein from peanut butter

Preparation

1. Toast bread if desired
2. Spread peanut butter evenly
3. Slice banana
4. Layer banana slices on bread
5. Drizzle honey or sprinkle cinnamon
6. Cut sandwich diagonally

Meal Prep Tips

• Prepare multiple sandwiches
• Best eaten same day
• Wrap individually
• Avoid refrigerating to prevent bread sogginess

11. Sweet Potato & Black Bean Tacos

A vegetarian taco option that combines roasted sweet potatoes with protein-rich black beans. Served in corn tortillas with fresh salsa, these tacos offer a perfect balance of flavours and nutrients.

Ingredients

• 2 corn tortillas
• 1 medium sweet potato, diced
• 1/2 cup black beans
• 1/4 cup salsa
• 2 tablespoons olive oil
• Taco seasoning
• Optional: Cilantro, lime

Estimated Price Breakdown

• Corn tortillas: $0.50
• Sweet potato: $0.75
• Black beans: $0.50
• Salsa: $0.75
• Olive oil: $0.20
• Taco seasoning: $0.15

Total Estimated Cost per Serving: $2.85

Nutrition Highlights

• High in fibre
• Plant-based protein
• Rich in complex carbohydrates
• Low in saturated fat

Preparation

1. Dice sweet potato into small cubes
2. Toss sweet potato with olive oil and taco seasoning
3. Roast at 425°F for 20-25 minutes
4. Warm black beans
5. Heat corn tortillas
6. Assemble tacos with roasted sweet potato
7. Top with black beans and salsa

Meal Prep Tips

• Roast sweet potatoes in bulk
• Store components separately
• Keeps 3-4 days in refrigerator
• Reheat sweet potatoes in oven for crispness

12. Savory Minced Meat and Rice

A simple, filling, and cost-effective meal that combines protein-rich minced meat with rice and vegetables. This dish is great for batch cooking, providing a well-balanced and flavourful option for busy days.

Ingredients

• 160g minced meat (beef, turkey, or chicken)
• 1 cup rice (white or brown)
• Spinach
• 1 carrot, diced
• Mushrooms
• Optional: Soy sauce tomato puree or paprika for extra flavour

Estimated Price Breakdown

• Minced meat: $2.50
• Rice: $0.75
• Spinach: $0.25
• Carrot: $0.50
• Mushroom: $0.75
• Seasonings: $0.20

Total Estimated Cost per Serving: $3.50

Nutrition Highlights

• High in protein from minced meat
• Good source of carbs for sustained energy
• Contains fibre and vitamins from vegetables
• Inexpensive and easy to make

Preparation

1. Cook the rice according to package instructions.
2. In a pan, cook the minced meat until nearly done.
3. Add spinach, mushrooms and carrots. Sauté until soft.
4. Season with garlic powder, salt, pepper, and optional soy sauce or paprika.
5. Stir in the cooked rice and mix well.
6. Serve hot or store for meal prep.

Meal Prep Tips

• Makes 4-5 servings.
• Keeps in the fridge for 4-5 days.
• Freezes well for later use.
• Can be easily customized with different vegetables and spices.

13. Baked Chicken & Rice

A classic, balanced meal featuring lean chicken drumsticks, nutritious brown rice, and mixed vegetables. This straightforward recipe is ideal for meal prepping and provides a complete, satisfying dinner.

Ingredients

• 4 chicken drumsticks
• 1 cup brown rice
• 1 cup mixed vegetables
• 2 tablespoons olive oil
• Herbs: Rosemary, thyme
• Salt and pepper

Estimated Price Breakdown

• Chicken drumsticks: $3.00
• Brown rice: $0.50
• Frozen mixed vegetables: $1.00
• Olive oil: $0.25
• Herbs: $0.20

Total Estimated Cost per Serving: $4.95

Nutrition Highlights

• Lean protein source
• Complex carbohydrates
• Mixed vegetable nutrients
• Balanced meal

Preparation

1. Preheat oven to 375°F
2. Season chicken with herbs, salt, and pepper
3. Cook brown rice according to package
4. Arrange chicken on baking sheet
5. Bake chicken for 35-40 minutes
6. Steam or roast mixed vegetables
7. Plate rice, vegetables, and chicken

Meal Prep Tips

• Prepare 3-4 servings at once
• Store components separately
• Keeps 3-4 days in refrigerator
• Reheat chicken in oven to maintain crispness

14. Hard-Boiled Eggs & Veggies

Overview

A simple, protein-rich snack or light meal combining hard-boiled eggs with fresh vegetables and creamy hummus. This option is perfect for quick nutrition and can be prepared in advance.

Ingredients

• 2 hard-boiled eggs
• Baby carrots
• Cucumber slices
• 2 tablespoons hummus
• Optional: Salt, pepper, herbs

Estimated Price Breakdown

• Eggs: $0.50
• Baby carrots: $0.50
• Cucumber: $0.50
• Hummus: $0.75

Total Estimated Cost per Serving: $2.25

Nutrition Highlights

• High protein
• Low-calorie
• Rich in vitamins
• Easy to prepare

Preparation

1. Boil eggs in advance
2. Peel and slice eggs
3. Wash and cut vegetables
4. Portion hummus
5. Arrange on plate or in container

Meal Prep Tips

• Eggs can be boiled in bulk
• Keeps 3-4 days in refrigerator
• Perfect grab-and-go option

15. Cabbage Stir-Fry with Rice

Overview

An incredibly budget-friendly stir-fry that transforms simple ingredients into a flavourful, satisfying meal. Cabbage provides volume and nutrition, while garlic and soy sauce create depth of flavour.

Ingredients

• 2 cups chopped cabbage
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 cup cooked rice
• 1 tablespoon vegetable oil

Estimated Price Breakdown

• Cabbage: $0.50
• Garlic: $0.20
• Soy sauce: $0.15
• Rice: $0.35
• Oil: $0.10

Total Estimated Cost per Serving: $1.30

Nutrition Highlights

• Low-calorie
• High in fibre
• Budget-friendly
• Quick to prepare

Preparation

1. Heat oil in pan
2. Sauté minced garlic
3. Add chopped cabbage
4. Stir-fry until slightly wilted
5. Add soy sauce
6. Serve over rice

Meal Prep Tips

• Can prepare multiple servings
• Keeps 2-3 days
• Best served fresh

16. Black Bean & Corn Salad

Overview

A refreshing, protein-packed salad that can stand alone as a meal or serve as a vibrant side dish. Combining black beans, corn, and fresh vegetables with a zesty lime dressing creates a nutritious and delicious option.

Ingredients

• 1 can black beans, drained
• 1 cup corn
• 1 tomato, diced
• 2 tablespoons lime juice
• Chopped cilantro
• Salt and pepper

Estimated Price Breakdown

• Black beans: $0.89
• Corn: $0.75
• Tomato: $0.50
• Lime: $0.30
• Cilantro: $0.25

Total Estimated Cost per Serving: $2.69

Nutrition Highlights

• High in fibre
• Plant-based protein
• Low-fat
• Rich in vitamins

Preparation

1. Drain and rinse black beans
2. Dice tomatoes
3. Mix beans, corn, tomatoes
4. Add lime juice
5. Season with salt, pepper
6. Garnish with cilantro

Meal Prep Tips

• Keeps 3-4 days
• Serve cold
• Great as side or main dish

17. Hearty Pasta with Minced Meat

This budget-friendly and protein-packed pasta dish is a simple yet delicious meal that is easy to prepare and perfect for meal prepping. It combines lean minced meat with vegetables and pasta, creating a well-balanced dish that is both filling and nutritious.

Ingredients

• 160g minced meat (beef, turkey, or chicken)
• 180g pasta (penne, fusilli, or macaroni)
• Mushrooms
• Spinach
• 1 carrot, diced
• 1 tsp garlic powder, salt, and pepper
• Optional: Italian herbs like oregano or basil

Estimated Price Breakdown

• Minced meat: $1.80
• Pasta: $0.90

• Carrot: $0.50
• Mushrooms: $0.50
• Spinach: $0.20

Total Estimated Cost per Serving: $3.90

Nutrition Highlights

• High in protein from minced meat
• Provides essential carbs for energy
• Packed with vitamins from vegetables
• Budget-friendly and easy to prepare

Preparation

1. Cook the pasta according to package instructions.
2. In a pan, cook the minced meat until browned.
3. Add chopped mushroom, carrot, and spinach. Sauté until cooked.
4. Mix the “sauce” with the cooked pasta and serve hot.

Meal Prep Tips

• Makes 4-5 servings.
• Can be stored in the fridge for 4-5 days.
• Freezes well for long-term meal prep.
• Tastes even better the next day as flavours develop.