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Everyone feels the rise in prices at the grocery store so we created this guide for cheap meal prepping. Planning and preparing your meals in advance is a great way to improve your eating habits and make weekday cooking much easier and faster but it can also help you save money. From planning and purchasing to preparing, every step of the way is an opportunity to make small adjustments that can save big.

Choosing Recipes

Cheap meal prepping involves good planning before the grocery shopping even begins. Find recipes that lend themselves to more affordable ingredients. Proteins tend to be one of the most expensive parts of a meal so swap ground beef for turkey or even a vegetable. Many recipes can lose the protein entirely and still be delicious however you want to be healthy while eating for less so consider the change in nutrients before just cutting entire ingredients. Tofu can be a great option for this as well if you have a store near you that has it affordably.

Swapping proteins can be a good place to start but you can actually swap many ingredients in recipes. From the grains to the fruits and vegetables and especially the sauces. Sauces are a great way to bring flavor and variety to your weekly meal plans but if you don’t have all of the ingredients all ready, it can dramatically affect your grocery bill. 

Frozen fruits and veggies are less expensive, especially out of season, so select recipes that leverage frozen ingredients. If your freezer is a little tight on space then look to canned veggies and beans rather than dried or fresh. The canned ingredients will last longer and still taste great. The longevity of these ingredients also makes it easier to pivot later as you can just keep the ingredients in the pantry and use them later. Throwing out bad produce is one of the most important aspects to eating healthy on a budget.

Keep your meals simple. Complicated meals can be fun to make and delicious and we do recommend expanding your meal planning to include them when you can. Simple meals tend to be more affordable, less likely to go wrong, and easier to change up if you’re burning out on meal prepping. Wraps are a great option for this. They’re simple and versatile while being delicious and nutritious.

Frozen ingredients are just the start for cheap meal prepping too. Look for recipes that produce meals that freeze well. Avoiding food waste is key and meals that can be frozen gives you more flexibility with your planning. Check out our article on freezing foods for more insights.

Depending on your dietary goals there are additions that you can make. Grains are an affordable option for creating filling meals and can be easily added to tons of recipes. Ground turkey with some sauce over veggies is a popular meal prep combination and if you’re looking to stretch it out, add an appropriate amount of rice or quinoa to the dish. This can help expand the number of meals that you can get out of the same ingredients. This change may not be for everyone and if you’re looking for low/no carb meals, don’t sacrifice your dietary needs. There are plenty of ways to save.

Find The Best Deals

After you’ve chosen your recipes for cheap meal prepping, do your research on the grocery stores around you. Check online prices for produce, proteins and even grains. You’ll be surprised where you can find the best deals. It’s not always where you think. Continue to verify as well as prices continue to change and so do the deals.

Speaking of deals, consider the available coupons and discounts when selecting your recipes. There are a lot of factors that go into grocery store pricing and the cost of food can fluctuate wildly. Tons of stores post their discounts and coupons online so you can plan your entire grocery trip before even leaving the house. This is where keeping it simple and being prepared to pivot comes in handy. You may find that small adjustments to your choice of ingredients can save tons.

The old classic for saving money at the grocery store is to buy in bulk. This is a great option however consider if you have the space to store it and if you will really eat that much. If it’s an ingredient that you love or if it’s a versatile ingredient like rice, then it’s probably a good idea. Don’t just buy food in bulk because it’s cheap. List out the recipes that you can use it in and decide if that sounds appetizing to you.

Grocery stores are not the only place to buy ingredients either. Roadside fruit and veggie stands can be a great way to get a lot of delicious, fresh food for cheap. Not only does it support local growers but it cuts out all of the businesses between, passing the savings on to you. Don’t over buy here though as fresh foods won’t last long so you better be prepared.

Prepping Affordable Ingredients

Processing your fruits, veggies, and other fresh ingredients as soon as you get home is recommended. Storing them in appropriate containers, freezing them, or cooking with them right away can limit food waste and provide new options for you when selecting future recipes. Turning fresh fruits into jams, cutting them up and freezing them, or drying them yourself will increase the life span of these ingredients. Freezing veggies or jarring is a good option.

Lastly, use reusable meal storage containers. Cheap meal prepping only works if you have a way to store the food that doesn’t require constantly buying new containers. Quality food containers can pay for themselves quickly and save you tons down the line. This isn’t always the best solution or the easiest choice so check out our Top Meal Prepping Containers.

Saving money with cheap meal prepping can be nutritious, delicious, and efficient. Proper planning is important and keeping it flexible helps more than you know. Burn out on meals is one of the biggest reasons for throwing food out. It’s just no longer appetizing to you. It’s also one of the major reasons for quitting meal prepping entirely. Keep your meals and routine flexible and you’ll feel less stress to stick to a plan you no longer want to be on.