14 Affordable Meal Prep Recipes Under $5 a Serving
Listen, I get it. You open your bank account, wince a little, then wonder how you’re supposed to eat healthy when your grocery budget is tighter than your jeans after Thanksgiving. Here’s the thing though—eating well on a budget isn’t some mythical unicorn situation. It’s totally doable, and I’m about to prove it to you with 14 meal prep recipes that won’t drain your wallet.
These aren’t your sad desk lunch recipes either. We’re talking real food that actually tastes good, keeps you full, and costs less than your daily coffee habit. Each serving comes in under five bucks, which means you can meal prep for an entire week without selling a kidney.
Why Under $5 Per Serving Actually Matters
Before we jump into the recipes, let’s talk numbers for a second. The average American spends about $250-$300 per month on groceries for one person. But here’s where it gets interesting—meal prepping can cut that number down significantly. When you’re strategic about your ingredients and cook in batches, you’re looking at maybe $150-$200 for the whole month. That’s an extra hundred bucks in your pocket every month, which adds up to a nice vacation fund or, you know, paying off that credit card.
The USDA’s Thrifty Food Plan actually confirms that eating nutritiously on a budget is entirely possible when you plan ahead. Their research shows that with proper meal planning and smart shopping, you can meet all your nutritional needs without breaking the bank. It’s not about deprivation—it’s about being smart with your food choices.
Shop your pantry first before hitting the grocery store. You’d be surprised how many meals you can create with what’s already lurking in your cupboards. I once made three different dinners from random cans and half-empty bags I found in the back of my pantry.
The Science Behind Budget-Friendly Protein
Here’s something most people don’t realize—you don’t need expensive cuts of meat to hit your protein goals. According to Harvard’s Nutrition Source, plant-based proteins like beans, lentils, and eggs provide the same essential amino acids your body needs, often at a fraction of the cost of premium proteins.
A can of black beans costs about a dollar and packs 24 grams of protein. A dozen eggs? Maybe three bucks, and each egg gives you 6 grams of protein. Compare that to fancy protein powders or grass-fed beef, and suddenly your wallet starts looking a lot healthier. Plus, research shows that mixing plant and animal proteins throughout the day actually optimizes muscle maintenance and keeps you fuller longer.
Speaking of protein-packed meals, if you’re looking to maximize your intake without maxing out your budget, check out these high-protein meal prep recipes that prove you don’t need expensive ingredients to hit your macros.
14 Budget-Friendly Meal Prep Recipes That’ll Save Your Wallet
1. Ultimate Chickpea Buddha Bowl ($3.20 per serving)
Buddha bowls are basically the MVP of meal prep—versatile, colorful, and stupid easy to throw together. This one starts with a base of brown rice (buy it in bulk, seriously), then you pile on roasted chickpeas that you’ve tossed with whatever spices are hanging out in your cabinet. Add some quick-pickled red onions, shredded cabbage, and a tahini drizzle.
The beauty here is that chickpeas are dirt cheap. A can costs less than a fancy latte, and it’s loaded with fiber and protein. I usually roast four cans at once—just drain, pat dry, toss with oil and spices, then bake at 400°F until crispy. Game changer. Get Full Recipe
For the tahini sauce, I thin it out with lemon juice and water until it’s drizzle-worthy. If tahini seems pricey, grab it from an international market where it’s usually half the price. Store these bowls without the sauce, then add it right before eating so your chickpeas don’t get soggy.
“I started making these Buddha bowls every Sunday, and I’ve saved over $200 in the past two months just by skipping takeout. Plus, I actually feel full until dinner now.” — Jessica M., from our meal prep community
2. Mexican-Spiced Black Bean Burrito Bowls ($2.85 per serving)
Chipotle wishes their bowls were this good. And this cheap. Start with a foundation of cilantro-lime rice—it’s just regular rice with lime juice and chopped cilantro stirred in. Nothing fancy, but it makes everything taste like you tried way harder than you actually did.
Black beans are your protein hero here. Season them with cumin, chili powder, and a pinch of oregano while they’re warming up. Top with corn (frozen is totally fine), diced tomatoes, a handful of shredded cheese if you’re feeling it, and some Greek yogurt instead of sour cream. Same tangy vibe, more protein, less money.
I prep these in those reusable glass containers with the snap lids because they stack nicely and don’t make your fridge look like a disaster zone. Plus, they’re microwave-safe, which is key when you’re reheating at work. Get Full Recipe
If you’re vibing with Mexican-inspired flavors but want more variety, these Mediterranean bowls offer a fresh twist with similar budget-friendly ingredients.
3. Lemon Herb Chicken with Roasted Vegetables ($4.20 per serving)
Chicken thighs are criminally underrated. They’re cheaper than breasts, more flavorful, and honestly harder to overcook. Win-win-win. Marinate them in lemon juice, garlic, and whatever dried herbs you have—thyme, rosemary, oregano, all of them together, doesn’t matter. The acid in the lemon tenderizes the meat while you’re doing literally anything else.
For the vegetables, I go with whatever’s on sale. Seriously. This week it might be zucchini and bell peppers, next week it’s broccoli and carrots. Chop everything roughly the same size, toss with olive oil and salt, then roast on a rimmed baking sheet at 425°F. The chicken and veggies can cook on separate pans in the same oven. Efficiency for the win.
The key to keeping costs down is buying chicken when it’s on sale and freezing it. I also use the same marinade for the veggies—why make extra work for yourself? Everything gets lemony and delicious. Get Full Recipe
Line your baking sheets with parchment paper or a reusable silicone mat. Zero scrubbing later, and those silicone mats last forever. I’ve been using the same one for three years.
4. Spicy Peanut Tofu Stir-Fry ($3.50 per serving)
Tofu gets a bad rap from people who’ve only had it prepared badly. When you press out the water and get it crispy? It’s legitimately good. I’m talking golden-brown, crunchy-on-the-outside, tender-inside good. Press your tofu for at least 20 minutes—wrap it in paper towels, stick a cast iron pan on top, walk away.
The sauce is where the magic happens. Peanut butter (the cheap natural kind works great), soy sauce, rice vinegar, sriracha, and a splash of water to thin it out. Sometimes I add a tiny bit of honey if I’m feeling fancy, but it’s optional. The peanut butter vs almond butter debate is real, but honestly? Peanut butter is way cheaper and tastes just as good in savory dishes.
Serve over rice noodles or regular rice with whatever frozen stir-fry vegetables you grabbed. The frozen veggie blends are actually clutch for meal prep—already chopped, no waste, and they’re flash-frozen at peak freshness. Plus they’re like two bucks a bag. Get Full Recipe
5. Creamy Tomato Lentil Curry ($2.40 per serving)
Lentils are basically the superhero of budget cooking. They’re packed with protein, fiber, and cost approximately nothing. A one-pound bag runs about two dollars and makes enough curry to feed you for days. This recipe uses red lentils because they cook faster and break down into this creamy, almost dal-like consistency.
The base is onions, garlic, ginger, and curry powder. If you don’t have fresh ginger, the jarred stuff works fine. Once that’s fragrant, add a can of diced tomatoes, your lentils, and vegetable broth. Simmer until the lentils are tender, then stir in a splash of coconut milk from a can. The coconut milk is optional but makes it taste like you ordered takeout.
Serve over rice and maybe add some spinach at the end if you’re feeling virtuous. I make a huge batch on Sunday and portion it out into containers. It actually tastes better after sitting in the fridge overnight because all the flavors meld together. Get Full Recipe
Looking for more plant-based options that are easy on the wallet? These vegan meal prep ideas prove you don’t need expensive meat substitutes to eat well.
6. Sheet Pan Sausage and Potato Hash ($3.80 per serving)
Sheet pan dinners are for people who hate doing dishes. Which is me. Which might also be you. This one uses turkey or chicken sausage—way cheaper than beef and lower in fat. Slice it up, toss it on a sheet pan with cubed potatoes, bell peppers, and onions. Everything gets coated in olive oil and seasoned with paprika, garlic powder, and black pepper.
Roast at 400°F for about 35 minutes, stirring halfway through. The potatoes get crispy on the edges, the sausage browns up nicely, and your kitchen smells amazing. It’s basically a complete meal on one pan. I usually prep this with a side of steamed broccoli or green beans, which I cook separately and add to the containers. Get Full Recipe
The secret to keeping this under five bucks is buying potatoes in bulk and watching for sausage sales. When it’s on sale, I stock up and freeze whatever I’m not using immediately. Frozen sausage defrosts quickly, so it’s not like you need to plan days in advance.
7. Greek-Style Orzo Salad with Feta and Olives ($3.60 per serving)
Orzo is basically rice-shaped pasta, and it’s perfect for meal prep because it doesn’t get mushy after a few days in the fridge. Cook a whole box according to package directions, then rinse with cold water. Toss it with cherry tomatoes (halved), cucumber (diced), red onion, kalamata olives, and crumbled feta.
The dressing is ridiculously simple—olive oil, red wine vinegar, dried oregano, salt, and pepper. Whisk it together and pour over everything. This salad actually improves with age, so it’s ideal for making on Sunday and eating throughout the week. It works cold or at room temperature, which means you don’t even need to microwave it. Perfect for packed lunches.
If you want to add protein, chickpeas or white beans work great here. Or toss in some leftover grilled chicken. The beauty of this recipe is its flexibility—use whatever vegetables are cheap at the store that week. Get Full Recipe
For more Mediterranean-inspired meal prep that won’t wreck your budget, check out these quick Mediterranean meal prep ideas that are just as fresh and flavorful.
8. Egg Roll in a Bowl (Deconstructed Egg Rolls) ($3.10 per serving)
This is one of those recipes that sounds way fancier than it actually is. You’re basically making egg roll filling without the wrapper, which saves money and carbs if you’re into that. Brown some ground pork or turkey in a large skillet, then add a bag of coleslaw mix. Yes, the pre-shredded kind. It’s like $1.50 and saves you from having to chop a million vegetables.
Season with soy sauce, sesame oil, garlic, and ginger. The sesame oil seems expensive upfront, but you only use a tiny bit and the bottle lasts forever. Once everything’s wilted and cooked through, that’s it. You’re done. Serve over rice if you want to stretch it further, or eat it as is for a lower-carb option.
I portion this into containers and top each one with some green onions and sesame seeds right before eating. Sometimes I’ll fry an egg and put it on top for extra protein and because runny yolks make everything better. Get Full Recipe
Buy ground meat in bulk when it’s on sale, portion it into one-pound amounts, and freeze in reusable freezer bags. Label them with the date using a dry erase marker so you know what’s what. It defrosts in like 20 minutes if you run it under cold water.
9. Italian Sausage and White Bean Soup ($2.95 per serving)
Soup is like the original meal prep. Make a big pot, portion it out, eat it all week. This one uses Italian sausage (remove it from the casings), white beans from a can, chicken broth, and whatever vegetables you have—carrots, celery, spinach, kale. The sausage adds so much flavor that you barely need any other seasonings.
Brown the sausage in a large pot, throw in diced onions and garlic, then add your broth and beans. Let it simmer for like 20 minutes. Add the greens at the end so they don’t turn into mush. If you want it heartier, toss in some small pasta like ditalini or broken spaghetti.
This soup freezes beautifully, which is key. I make a double batch, eat some fresh during the week, then freeze the rest in individual portions. Future you will be very grateful when you have a ready-made dinner sitting in the freezer waiting to be reheated. Get Full Recipe
10. Teriyaki Salmon with Broccoli and Rice ($4.50 per serving)
Okay, so salmon might seem like a splurge, but hear me out. Frozen salmon fillets are way cheaper than fresh, and nutritionally they’re almost identical. They’re flash-frozen right after being caught, so they’re actually super fresh. I buy the individually wrapped ones from Costco or Trader Joe’s and they come in right around four bucks per serving when you factor in the rice and broccoli.
Make a simple teriyaki sauce with soy sauce, honey, garlic, and ginger. Brush it on the salmon and bake at 400°F for about 12 minutes. While that’s cooking, steam your broccoli and cook your rice. Everything comes together in less than 30 minutes, and you’ve got a meal that looks and tastes way more expensive than it actually is.
The teriyaki sauce makes enough for the whole week, so you can use it on other proteins too. Chicken thighs, tofu, even roasted vegetables. It keeps in the fridge for a solid two weeks in a mason jar. Get Full Recipe
11. Baked Sweet Potato with Black Bean Chili ($2.70 per serving)
Sweet potatoes are crazy cheap and packed with nutrients. This recipe is basically a stuffed sweet potato situation but way easier. Bake a bunch of sweet potatoes at once (just poke them with a fork and throw them in the oven at 400°F for about 45 minutes), then make a simple black bean chili while they’re cooking.
The chili is just onions, garlic, canned black beans, diced tomatoes, chili powder, cumin, and a pinch of cocoa powder if you’re fancy. The cocoa adds depth but isn’t necessary. Let it simmer until it thickens up, then split open your baked sweet potatoes and pile the chili on top. Add a dollop of Greek yogurt and some shredded cheese.
These reheat perfectly in the microwave. Keep the chili and sweet potatoes separate until you’re ready to eat—it keeps the sweet potato from getting soggy. This meal is vegetarian but feels super satisfying because of all the fiber and complex carbs. Get Full Recipe
If you’re looking for more no-nonsense meal prep that actually travels well to work, these travel-friendly meal prep bowls won’t leak all over your bag or turn into sad mush by lunchtime.
12. One-Pot Chicken and Rice with Vegetables ($3.40 per serving)
One-pot meals are clutch because you’re not standing over a stove juggling multiple pans. This recipe uses bone-in chicken thighs because they’re cheaper and add tons of flavor to the rice as everything cooks together. Season the chicken with salt, pepper, and paprika, then brown it in a large pot or Dutch oven.
Remove the chicken, add rice, diced vegetables (carrots, peas, bell peppers), and chicken broth. Nestle the chicken back on top, cover, and let it simmer for about 25 minutes. The rice absorbs all that chicken flavor and the vegetables cook right in with everything else. When it’s done, you’ve got a complete meal in one pot.
I use a large Dutch oven for this because it goes from stovetop to oven and holds heat really well. But honestly, any big pot with a tight-fitting lid works. Portion it out into containers, and you’re set for the week. Get Full Recipe
13. Veggie-Packed Fried Rice ($2.50 per serving)
This is what I make when my fridge is looking sad and I need to use up random vegetables. Fried rice is infinitely forgiving. You need day-old rice (freshly cooked rice gets mushy), eggs, soy sauce, and whatever vegetables are hanging out. Frozen peas and carrots are perfect here, but so are leftover broccoli, bell peppers, or mushrooms.
Heat up oil in a large skillet or wok if you have one. Scramble your eggs first, then remove them. Add your vegetables, cook until tender, then add the rice and break up any clumps. Pour in soy sauce and sesame oil, toss everything together, then stir the eggs back in. The whole thing takes maybe 15 minutes.
Sometimes I add leftover chicken or shrimp if I have it, but it’s honestly great as is. The eggs provide plenty of protein. I prep this on Sunday nights using whatever rice I have left over from the week before. It’s basically free food made from stuff that would otherwise get thrown out. Get Full Recipe
14. Slow Cooker Turkey and Vegetable Chili ($2.60 per serving)
Slow cookers are the ultimate set-it-and-forget-it tool for meal prep. This chili uses ground turkey (cheaper than beef and leaner), canned beans, tomatoes, and whatever vegetables you want to throw in. I usually add bell peppers, onions, and sometimes zucchini if it’s about to go bad.
Brown the turkey first—it only takes five minutes and adds so much more flavor than just dumping raw meat in the slow cooker. Then throw everything into your slow cooker with some chili seasoning, cumin, and a bay leaf. Cook on low for 6-8 hours or high for 3-4 hours. Your house will smell incredible, and dinner basically makes itself.
This chili freezes really well, so I usually make a double batch. Portion it into freezer-safe containers or heavy-duty bags, then stack them in the freezer. It’s like having a library of dinners ready to go whenever you don’t feel like cooking. Get Full Recipe
“I tried the slow cooker chili recipe and prepped it Sunday night. By Wednesday, my coworkers were asking for the recipe because it smelled so good when I reheated it. Game changer for my lunch routine.” — Mike T., meal prep enthusiast
Kitchen Tools That Actually Make Meal Prep Easier
Look, you don’t need a million gadgets to meal prep successfully, but a few good tools make the whole process way less annoying. Here’s what I actually use every single week:
These are my ride-or-die. Microwave safe, dishwasher safe, and the lids actually seal properly so your lunch doesn’t end up all over your bag. I’ve had mine for two years and they still look brand new.
It goes from stovetop to oven, gets crazy hot for perfect searing, and lasts literally forever. I use mine for everything from roasting vegetables to making cornbread. Worth every penny.
A dull knife makes meal prep miserable. A sharp one makes chopping vegetables actually kind of enjoyable. You don’t need a $200 knife—just get a decent one and keep it sharp with a simple knife sharpener.
A printable PDF template that helps you plan your meals, make grocery lists, and track what’s in your fridge. It’s basically meal prep on autopilot. You fill it out once a week and suddenly you’re not staring into your fridge at 6pm wondering what to make.
This Excel template tracks food costs, compares prices between stores, and shows you exactly where your money’s going. I started using this and realized I was spending like $40 a month on random snacks I didn’t even like that much.
A digital collection of freezer-friendly recipes with prep timelines and storage instructions. Honestly changed my whole meal prep game when I realized I could make twice as much and freeze half for later.
Smart Shopping Strategies to Keep Costs Down
Okay, recipes are great and all, but if you’re not shopping smart, you’re still gonna blow your budget. Here’s what actually works for keeping your grocery bill reasonable without resorting to ramen every night.
First, buy in bulk for staples. Rice, beans, oats, pasta—these things last forever and the per-unit cost drops dramatically when you buy bigger quantities. I get mine from Costco or the bulk bins at the regular grocery store. A 25-pound bag of rice costs maybe $15 and lasts me six months. Same with dried beans.
Second, shop sales and plan your meals around what’s cheap that week. This requires a tiny bit of flexibility, but it saves so much money. If chicken is on sale, make chicken-heavy meals that week. If ground turkey is cheap, swap it in. The recipes above are all super flexible with proteins and vegetables.
Third, don’t sleep on frozen vegetables. They’re cheaper than fresh, already prepped, and flash-frozen at peak ripeness so they’re actually more nutritious than fresh vegetables that have been sitting in a truck for a week. I always have bags of frozen broccoli, spinach, mixed vegetables, and stir-fry blends on hand.
If you’re new to this whole meal prep thing and feeling overwhelmed, start with these beginner-friendly meal prep ideas that don’t require any fancy equipment or techniques.
Meal Prep Storage Tips That Actually Matter
You can make the best meal ever, but if you store it wrong, you’re eating sad, soggy food by Wednesday. Here’s how to keep everything fresh and tasty all week long.
Store wet and dry ingredients separately when possible. That means keeping dressing on the side, storing crispy toppings separately, and not mixing cooked grains with saucy components until you’re ready to eat. I keep little 2-ounce containers for dressings and sauces—they’re perfect for single servings.
Label everything with the date you made it. I use masking tape and a Sharpie because I’m not fancy, but you can get cute labels if that’s your thing. Most cooked food is good for 3-4 days in the fridge, so if you meal prep on Sunday, you’re golden through Wednesday or Thursday.
For longer storage, freeze individual portions. Most of these recipes freeze well except for things with mayo-based dressings or fresh vegetables that’ll get mushy. Soups, chilis, casseroles, and grain bowls all freeze great. Thaw overnight in the fridge or use the defrost setting on your microwave.
Invest in a kitchen scale if you want to portion things precisely. It’s like $15 and helps you divide meals evenly so each container has the same amount. No more accidentally making one container twice as big as the others.
Making These Recipes Work for Your Lifestyle
The best meal prep plan is the one you’ll actually stick with. These recipes are designed to be flexible, so you can adjust them based on what you like, what’s on sale, and how much time you have. Hate cilantro? Leave it out. Vegetarian? Swap the meat for beans or tofu. Can’t find an ingredient? Use something similar.
Start small if the idea of prepping a week’s worth of food sounds overwhelming. Make one or two recipes on Sunday and see how it goes. Once you get into a rhythm, it becomes second nature. I started by just prepping lunches, then eventually added breakfasts and dinners.
Mix and match these recipes throughout the week so you’re not eating the same thing five days in a row. Make two different recipes and alternate them, or prep components (like rice, roasted vegetables, and grilled chicken) that you can combine in different ways each day.
For more creative ways to keep your meal prep interesting all week long, these colorful meal prep bowls prove that eating healthy doesn’t have to look boring or repetitive.
The Real Benefits Beyond Saving Money
Sure, saving cash is great, but meal prepping has other perks that are honestly just as valuable. You’re not making impulse decisions at 6pm when you’re tired and hungry. You know exactly what you’re eating, which means better nutrition and portion control without even trying. No more sad desk lunches from the office cafeteria or expensive takeout runs.
You also save a ton of time during the week. Yeah, you spend a few hours on Sunday cooking, but then you’re not cooking every single night. You just grab a container from the fridge, reheat, and eat. That’s maybe five minutes versus 45 minutes of cooking from scratch plus cleanup. Over a week, that’s hours of your life back.
Plus, having food ready to go means you’re way more likely to stick to your health goals. Whether that’s eating more vegetables, hitting your protein targets, or just not living off pizza and energy drinks, meal prep makes it easier to be the person you want to be without constant decision fatigue.
Speaking of hitting protein targets without breaking the bank, check out these 30g protein meal prep bowls that prove you don’t need expensive supplements to fuel your body properly.
Frequently Asked Questions
How long do these meal prep recipes stay fresh in the fridge?
Most of these recipes will stay fresh for 3-4 days when stored properly in airtight containers in the fridge. If you want them to last longer, freeze individual portions right after cooking and thaw as needed. Soups, chilis, and grain-based dishes freeze especially well and can last up to 3 months in the freezer.
Can I really meal prep on a budget without sacrificing nutrition?
Absolutely. The key is focusing on nutrient-dense, affordable staples like beans, lentils, eggs, and seasonal vegetables. These ingredients are packed with protein, fiber, vitamins, and minerals but cost significantly less than processed foods or premium proteins. Buying in bulk and cooking from scratch also stretches your dollar way further than pre-made meals.
What if I don’t have all the ingredients for a recipe?
These recipes are super flexible. Swap out vegetables based on what’s on sale, substitute similar proteins (like chicken for turkey or tofu for beans), and use whatever spices you already have. The important thing is getting the basic structure right—protein, carbs, and vegetables in balanced portions.
How do I prevent my meal prep from getting boring?
Mix it up by making two different recipes each week and alternating them throughout the week. You can also prep components separately (like plain rice, roasted vegetables, and seasoned proteins) and combine them differently each day with various sauces and toppings. Changing up your seasoning profiles—Mexican one week, Asian the next, then Mediterranean—keeps things interesting.
Do I need special containers for meal prepping?
Not really. While glass containers with snap lids are ideal because they’re microwave-safe and last forever, you can start with whatever containers you have. Even reused takeout containers or plastic storage bins work fine. Just make sure they seal properly so food doesn’t leak or dry out in the fridge.
Your Budget-Friendly Meal Prep Journey Starts Now
Here’s the thing—you don’t need a fancy kitchen, expensive ingredients, or hours of free time to eat well on a budget. These 14 recipes prove that with a little planning and some smart shopping, you can have delicious, nutritious meals ready to go all week long for less than five bucks per serving.
Start with one or two recipes that sound good to you. Don’t try to overhaul your entire life in one weekend. Pick a Sunday afternoon, put on some music or a podcast, and just get cooking. Once you see how much time and money you save, plus how much better you feel eating real food instead of whatever random stuff you grabbed on the way home, you’ll be hooked.
The recipes are here, the strategies are laid out, and the only thing left is for you to actually do it. Your wallet and your future self will thank you.
