Posted on Leave a comment

Budget Friendly – Cheap Meal Prepping

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.

freezer full of meal prepped food

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.

Posted on

2 Day Reset Meal Plan

Beat the winter blues with this energy reset meal plan. Sometimes you just need to hit a quick “reset button” to get back on track. This 2 Day Reset Meal Plan will help you jump-start healthy habits and get you back to your best.

These meals fueled with nutrient-dense ingredients will give you the energy boost to help you recover from all of those holiday activities.

How to Use Our Meal Planner

Watch this video to get a quick tutorial on how to use the meal planning features. We will show you:

  • How to View the Menu
  • Access the Recipes
  • Adjust Serving Sizes
  • Customize Your Grocery List

Meal Prep Run Down

  1. First, pre-heat the oven and start boiling the water for the quinoa. Once the water comes to a boil, add the quinoa and let it simmer until it cooks.
  2. While the quinoa is cooking, prepare the items that require the oven such as the egg frittata and baked salmon with rutabaga.
  3. After the quinoa finishes cooking, assemble the Quinoa and Kale Salad.
  4. When everything is finished cooking, plate everything up in meal prep containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • We recommend eating the meals within 3 days of preparation for best quality
  • Breakfast: The egg frittata can be reheated in the microwave
  • Lunch: Quinoa and Kale Salad can be served chilled (set the dressing aside until you are ready to eat the salad so that it does not get too soggy)
  • Dinner: The salmon and rutabaga can be reheated in the microwave (set the dressing aside until you are ready to eat the salad so that it does not get too soggy)
  • Snacks: Serve chilled. For the AM snack, you can use any kind of raw veggies such as celery sticks or broccoli florets, for the PM Snack, you can use any kind of fruit such as blueberries and any kind of nuts such as almonds

Ready for More?

Start cooking more meals like this with our Premium Membership

Posted on

One-Pot Chicken Marinara with Kale and Sweet Potato

chicken marinara

This easy one-pot dish is simply made with chicken stewed in marinara sauce and paired with sweet potatoes and kale. This is a hearty and chunky chicken recipe that is sure to warm you up on a cold night and only takes a few simple steps.

Meal prep tips for One-Pot Chicken Marinara

  • Chicken: We used chicken breast to keep it lean, however, if you prefer dark meat, feel free to use boneless skinless chicken thighs.
  • Sweet Potatoes: We used sweet potatoes, however, if you want to use regular potatoes, try them with red baby potaotes to cut your down your prep.
  • Vegetables: We paired it with baby kale for extra veggies and nutrients, however, you can use other vegetables such as bell peppers, baby carrots, or even spinach.
  • Marinara Sauce: If you don’t have marinara sauce, you can substitute with tomato sauce and just add some italian seasoning.
chicken marinara

One Pot Chicken Marinara with Kale & Sweet Potato

No ratings yet
Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2


  • knife
  • cutting board
  • spatula
  • soup pot


  • 12 oz chicken breast
  • 1 each sweet potato
  • 1/4 cup red onions (diced)
  • 2 cups marinara sauce
  • 4 cups baby kale
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 1/2 cup water


  • Cut the chicken breasts into 1 inch cubes
  • Wash and peel the sweet potato and cut in 1 inch cubes
  • Add oil to a soup pot on medium high heat and saute red onions until they soften
  • Next, add the chicken breasts and saute for about 3 to 5 minutes until it is golden brown
  • Then, add the marinara sauce and water in the pot and mix well
  • Add the sweet potato and bring the liquid to a boil. After it is boiling, lower the heat to low medium and cover the pot with a lid. Simmer for abot 20 minutes until the chicken fully cooks to an internal temperature of 165F
  • Finally, remove the lid and stir in the baby kale until it wilts
Posted on

Oven-Baked Stuffed Primavera Chicken

Stuffed Chicken

This stuffed chicken breast is literally packed with bright colors and vibrant flavors. This is a great, easy chicken dinner if you are looking for a low-cost meal recipe.

Meal prep tips for Stuffed Primavera Chicken Breasts

  • We used boneless, skinless, chicken breast meat, however, you can also use chicken thighs.
  • The best vegetables to use are the ones you can easily slice such as yellow squash, zucchini, bell peppers, tomatoes, and onions. Feel free to add herbs on top for more flavor.
  • We kept this recipe dairy free, but if you want to add a depth of flavor, sprinkling shredded mozzarella cheese on top makes for a delicious combination.
  • We kept it simple with italian seasoning and paprika, but using any combo of spices works just as well.
Stuffed Chicken

Primavera Stuffed Chicken Breasts

Colorful and vibrant stuffed primavera chicken breasts perfect for a healthy meal prep dish.
No ratings yet
Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American
Servings 2


  • knife
  • cutting board
  • sheet pan
  • oven
  • mixing bowls


  • 12 oz chicken breasts
  • 1/4 cup zucchini (sliced)
  • 1/4 cup yellow squash (sliced)
  • 1/4 cup yellow bell pepper (sliced)
  • 1/4 cup red bell pepper (sliced)
  • 1/4 cup red onions (sliced)
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Salad Dressing and Spring Mix

  • 1 lemon (juiced)
  • 1 teaspoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 4 cups spring mix


  • Preheat hte oven to 400F. Using a sharp knife, cut slits in each chicken breast, about 1/2 inch apart, being careful not to cut through completely. Stuff the slits with a mixture of sliced veggies, alternating with each slit.
  • Sprinkle the chicken with the seasonings and drizzle with olive oil. Bake in the oven for about 25 to 30 minutes until the chicken is cooked through to an internal temperature of 165F. (optional) during the last 5 minutes, you can sprinkle with shredded cheese to let it melt.
  • Meanwhile, in a mixing bowl, mix together the salad dressing ingredients until it is well blended.
  • Serve the stuffed chicken breasts with a side salad and salad dressing.