Meal prepping can save you time, money, and effort throughout the week, especially when you’re on a budget. With these cheap meal prep lunches for the week, you can prepare affordable, delicious meals in advance, making lunchtime a breeze.

Benefits of Meal Prepping

• Saves time: Preparing all your lunches at once frees up time during busy weekdays.
• Budget-friendly: Buying ingredients in bulk and planning meals helps reduce food costs.
• Convenient: Grab-and-go lunches eliminate the need for midday cooking.

1. Chicken and Rice Bowls

A chicken and rice bowl is a classic, filling meal that’s easy to prep in bulk.

Ingredients (per meal):

• 1/2 cup cooked rice ($0.25)
• 1/2 chicken breast, cooked and diced ($1.00)
• 1/4 cup steamed broccoli ($0.30)
• Soy sauce or hot sauce for flavor ($0.10)

Total cost per meal: Approximately $1.65

Instructions:

1. Cook the rice and steam the broccoli.
2. Cook the chicken breast, seasoning with salt, pepper, and any spices you like.
3. Divide the rice, chicken, and broccoli into meal prep containers and drizzle with soy sauce or hot sauce.
4. Store in the fridge for up to 4 days and reheat when needed.

2. Pasta Salad with Veggies

A pasta salad is perfect for meal prep because it can be eaten cold and stays fresh for days.

Ingredients (per meal):

• 1/2 cup cooked pasta ($0.30)
• 1/4 cup diced cucumber ($0.20)
• 1/4 cup cherry tomatoes ($0.50)
• 1 tablespoon olive oil ($0.20)
• Salt and pepper to taste ($0.10)

Total cost per meal: Approximately $1.30

Instructions:

1. Cook pasta and let it cool.
2. Mix the pasta with diced cucumber, cherry tomatoes, and olive oil.
3. Season with salt and pepper and divide into meal prep containers.
4. Store in the fridge for up to 5 days and enjoy straight from the fridge.

3. Veggie Stir-Fry with Noodles

A veggie stir-fry with noodles is a quick and easy meal that can be made in large batches for the week.

Ingredients (per meal):

• 1/2 cup cooked noodles (ramen, soba, or spaghetti) ($0.30)
• 1/2 cup mixed vegetables (carrots, bell peppers, broccoli) ($0.50)
• 1 tablespoon soy sauce ($0.10)

Total cost per meal: Approximately $0.90

Instructions:

1. Cook the noodles according to package instructions and set aside.
2. Stir-fry mixed vegetables in a pan with a bit of oil until tender.
3. Toss the noodles and vegetables together with soy sauce.
4. Divide into containers and refrigerate for up to 4 days.

4. Egg Muffins

Egg muffins are an easy, protein-packed meal prep option that can be customized with your favorite veggies.

Ingredients (per meal, makes 2 muffins):

• 2 eggs ($0.30)
• 1/4 cup chopped spinach ($0.20)
• 1/4 cup diced bell pepper ($0.30)
• Salt and pepper to taste ($0.10)

Total cost per meal: Approximately $0.90

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a bowl, whisk the eggs and stir in spinach and bell pepper.
3. Pour the mixture into a greased muffin tin and bake for 15-20 minutes until set.
4. Store the egg muffins in the fridge for up to 4 days and reheat when needed.

5. Lentil Soup

A hearty lentil soup is budget-friendly, healthy, and easy to prep for multiple lunches.

Ingredients (per meal):

• 1/2 cup dried lentils ($0.40)
• 1/4 cup diced carrots ($0.20)
• 1/4 cup diced onion ($0.15)
• 2 cups vegetable broth ($0.50)

Total cost per meal: Approximately $1.25

Instructions:

1. In a large pot, sauté the carrots and onions until softened.
2. Add the lentils and vegetable broth, and bring to a boil.
3. Reduce heat and simmer until the lentils are cooked through, about 20-25 minutes.
4. Divide into containers and store in the fridge for up to 5 days.

6. Turkey Wraps

A simple turkey wrap is a great lunch option that’s easy to assemble and pack for the week.

Ingredients (per meal):

• 1 tortilla ($0.75)
• 2 slices turkey deli meat ($0.75)
• 1 tablespoon mayonnaise or mustard ($0.10)
• Lettuce or spinach leaves ($0.30)

Total cost per meal: Approximately $1.90

Instructions:

1. Spread mayonnaise or mustard on the tortilla.
2. Add turkey slices and lettuce or spinach leaves.
3. Roll up the tortilla and store in the fridge for up to 4 days.

Bonus Tip: Reusable Containers for Meal Prep

To make the most out of your cheap meal prep lunches for the week, invest in reusable meal prep containers. These will keep your food fresh and organized, and they’re great for portion control. Look for microwave-safe containers that are easy to stack in the fridge.

Conclusion

These cheap meal prep lunches for the week are perfect for anyone looking to save time and money. From chicken and rice bowls to lentil soup, these meals are affordable, easy to make, and will keep you full throughout the day. Give meal prepping a try and enjoy a week of stress-free, budget-friendly lunches!