10 Affordable Meal Prep Recipes for Easy Weekly Planning

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If you’re looking for affordable meal prep recipes that make weekly planning easy, try these options: Chickpea Salad with Lemon-Tahini Dressing, One-Pan Chicken and Veggies, Quinoa and Black Bean Bowl, Baked Sweet Potatoes with Spicy Chickpeas, Turkey and Spinach Stuffed Bell Peppers, Vegetable Stir-Fry with Brown Rice, Lentil Soup with Carrots and Celery, Mediterranean Couscous Salad, and Overnight Oats with Fruit and Nuts. There’s more to discover, so keep exploring these delicious ideas!

Chickpea Salad With Lemon-Tahini Dressing

Chickpea salad with lemon-tahini dressing is a vibrant and nutritious dish that’s perfect for meal prep. Packed with protein and fiber from the chickpeas, this salad isn’t only filling but also incredibly easy to make. The zesty lemon-tahini dressing adds a creamy texture and a punch of flavor, elevating the simple ingredients found in the salad.

Whether you’re looking for a healthy lunch option or an energizing side dish, this recipe fits the bill. This salad is customizable based on your preferences or what you have on hand. You can toss in additional veggies such as cucumbers, bell peppers, or cherry tomatoes for added crunch and flavor.

It’s also a great option for a quick weeknight dinner, as it can be prepared in advance and stored in the fridge, allowing the flavors to meld together beautifully over time.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup tahini
• 1/4 cup lemon juice
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley. In a separate small bowl, whisk together the tahini, lemon juice, olive oil, garlic powder, salt, and pepper until smooth.

Pour the dressing over the salad and toss to combine thoroughly, ensuring all the ingredients are coated evenly. Let the salad sit for at least 15 minutes before serving to allow the flavors to develop.

When preparing this salad, keep in mind that you can experiment with different dressings or additional ingredients to suit your taste. If you prefer a creamier texture, you can add yogurt to the dressing.

Also, this salad stays fresh in the refrigerator for about 3-4 days, making it ideal for meal prepping. Just be sure to store the dressing separately if you anticipate keeping it for several days, so the ingredients don’t become soggy.

One-Pan Chicken and Veggies

One-Pan Chicken and Veggies is a simple yet delicious meal that’s perfect for busy weeknights or meal prepping for the week ahead. This dish isn’t only easy to prepare but also requires minimal clean-up, making it a great option for those who want to enjoy a healthy dinner without spending hours in the kitchen. The combination of tender chicken breast and colorful vegetables makes for a visually appealing and nutritious meal that can be enjoyed by the whole family.

With just a few ingredients and some basic cooking skills, you can whip up this satisfying dish in no time. The convenience of using just one pan means you can devote your energy to other tasks—like prepping a side salad or planning your weekly meals—while the oven does the work for you.

Plus, this recipe is easily customizable, allowing you to swap out vegetables or seasonings based on your preferences and what’s in season.

• 4 boneless, skinless chicken breasts
• 2 cups broccoli florets
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 onion, sliced
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried Italian herbs (such as basil, oregano, or thyme)
• Salt and pepper to taste
• Lemon wedges (for serving)

Preheat your oven to 400°F (200°C) and lightly grease a large baking sheet or line it with parchment paper. Arrange the chicken breasts on one side of the sheet and scatter the broccoli, bell pepper, zucchini, and onion around them. Drizzle the olive oil over the chicken and vegetables, then sprinkle the garlic powder, dried Italian herbs, salt, and pepper evenly over everything.

Toss the veggies to coat them well in the oil and seasonings. Bake for about 25-30 minutes or until the chicken reaches an internal temperature of 165°F (75°C) and the veggies are tender.

When preparing One-Pan Chicken and Veggies, feel free to make adjustments to suit your tastes. You can replace or add different vegetables, such as carrots, asparagus, or sweet potatoes, depending on what you have on hand or what’s in season.

Additionally, marinating the chicken in your favorite marinade for a few hours prior to cooking can enhance the flavor even more. Finally, consider serving this dish with a sprinkle of fresh herbs or a squeeze of lemon juice just before eating for an extra burst of freshness.

Quinoa and Black Bean Bowl

Quinoa and black bean bowls are a perfect meal prep option for those looking to eat healthily on a budget. This dish isn’t only nutritious but also incredibly satisfying, combining the protein-packed goodness of black beans with the versatile grains of quinoa. The ingredients are simple and accessible, making it easy to prepare a large batch that can be enjoyed throughout the week. The flavor combinations can be varied with a range of spices and toppings, allowing you to customize each bowl to your preference.

Preparing a quinoa and black bean bowl is an excellent way to incorporate plant-based protein into your meals. Quinoa is a complete protein, meaning it contains all nine essential amino acids, while black beans are rich in fiber and various vitamins. Together, they create a hearty base for your bowl that can be topped with sautéed vegetables, fresh salsa, avocado, or a dollop of yogurt for added richness.

This dish isn’t only health-conscious but also perfect for meal prepping, as it stores well in the fridge and is easy to reheat.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1 red bell pepper, diced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)
• Avocado slices (optional)

Cook the quinoa according to package instructions using vegetable broth or water to enhance the flavor. In a separate skillet, heat the olive oil over medium heat and sauté the diced red bell pepper for about 5 minutes until softened.

Add in the black beans, corn, cumin, chili powder, salt, and pepper, mixing well until heated through. Once the quinoa is cooked, combine it with the sautéed mixture and stir to blend all the flavors together. Serve in bowls and garnish with fresh cilantro and avocado if desired.

When preparing quinoa and black bean bowls, it’s beneficial to cook a larger batch and portion it out for the week. This makes it easy to grab a healthy meal on busy days.

Experimenting with different toppings, such as diced tomatoes, shredded cheese, or hot sauce, can keep the dish exciting throughout the week. Additionally, if you’re looking to save time, consider cooking a larger quantity of quinoa and beans to use in other recipes, such as salads or burritos, to make the most of your meal prep efforts.

Baked Sweet Potatoes With Spicy Chickpeas

Baked sweet potatoes with spicy chickpeas is a delicious and nutritious dish that makes for a perfect meal prep. This recipe pairs the natural sweetness of roasted sweet potatoes with the bold flavors of chickpeas, spiced just the right way to add a kick. Not only are these ingredients budget-friendly, but they’re also packed with vitamins and nutrients, making this dish a wholesome choice for lunch or dinner.

To prepare this meal, you can bake a batch of sweet potatoes in advance, allowing for easy reheating throughout the week. The spicy chickpeas can be made in a single pan and stored separately, guaranteeing that they remain crispy and flavorful. Combine the two just before serving for a delightful meal that’s as tasty as it’s convenient.

Ingredients:

• 4 medium sweet potatoes
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish (optional)

Preheat your oven to 400°F (200°C). Poke a few holes in each sweet potato with a fork, coat them gently with olive oil, and season with salt. Place them on a baking sheet and bake for 45-60 minutes, or until they’re tender.

While the sweet potatoes are baking, heat olive oil in a pan over medium heat, add the drained chickpeas, and sprinkle with smoked paprika, garlic powder, cayenne pepper, salt, and pepper. Sauté for about 10-15 minutes, stirring occasionally, until the chickpeas are crispy.

Once the sweet potatoes are cooked, split them open, and top with the spicy chickpeas.

When preparing this dish, consider adjusting the spice levels to suit your taste preferences. You can also experiment with additional toppings like avocado, Greek yogurt, or feta cheese for extra creaminess and flavor.

Storing the sweet potatoes and chickpeas separately guarantees that they maintain their textures, making reheating quick and easy. Enjoy your meal prep with this vibrant and satisfying recipe!

Turkey and Spinach Stuffed Bell Peppers

Turkey and spinach stuffed bell peppers are a delicious and nutritious meal that’s easy to prepare and perfect for meal prepping. These vibrant bell peppers are filled with a flavorful mixture of ground turkey, spinach, rice, and cheese, making them not only filling but also a well-rounded option for any day of the week. The combination of savory turkey and fresh spinach makes for a hearty dish that the whole family will love, and they’re customizable to suit various tastes and dietary preferences.

Preparing these stuffed bell peppers is a breeze, and they can be made in batches for quick lunches or dinners throughout the week. Depending on your flavor preferences, you can easily add your favorite spices or swap out ingredients. The peppers hold everything together, creating a convenient and portable meal that can be enjoyed at home or on-the-go.

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 1 cup cooked rice (white or brown)
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 can diced tomatoes (14.5 oz, drained)
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Olive oil for cooking

Preheat the oven to 375°F (190°C) and prepare a baking dish. Cut the tops off the bell peppers and remove the seeds. In a skillet, heat a bit of olive oil over medium heat, then add the onion and garlic, cooking until softened.

Add the ground turkey, cooking until browned, followed by the spinach, cooked rice, diced tomatoes, Italian seasoning, salt, and pepper. Mix until well combined, then spoon the mixture into each bell pepper. Place the stuffed peppers upright in the baking dish, top with shredded cheese, cover with foil, and bake for 30 minutes.

Remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly. For an extra burst of flavor, consider adding some crushed red pepper flakes to the turkey mixture if you enjoy a bit of heat.

Additionally, you can swap out turkey for ground chicken, beef, or a plant-based alternative to cater to your dietary needs or preferences. These stuffed peppers are perfect for freezing; simply let them cool before wrapping them tightly in foil or plastic wrap.

When you’re ready to enjoy, just reheat in the oven or microwave!

Zucchini Noodles With Pesto and Cherry Tomatoes

Zucchini noodles, also known as “zoodles,” are a fantastic low-carb alternative to traditional pasta. They’ve a light, fresh flavor that pairs wonderfully with a variety of toppings, making them a versatile choice for meal prepping.

This dish combines the vibrant taste of homemade pesto with the sweetness of cherry tomatoes, creating a colorful and nutritious meal that can be enjoyed any time of day.

Making zucchini noodles isn’t only simple but also quick, making them a perfect option for busy weeknights or meal prep sessions. With the added benefit of seasonal ingredients, this dish brings a burst of freshness that can elevate your dining experience. You’ll appreciate how easy it’s to whip up this delightful recipe and how it can easily be stored for future lunches or dinners.

Ingredients:

• 3 medium zucchinis
• 1 cup cherry tomatoes, halved
• 1/2 cup basil pesto (store-bought or homemade)
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Grated Parmesan cheese (optional)

To prepare the dish, start by spiralizing the zucchinis into noodles using a spiralizer or a vegetable peeler. In a large skillet, heat the olive oil over medium heat, then add the zoodles and sauté for 3-5 minutes until they begin to soften.

Add the cherry tomatoes and continue to cook for another 2 minutes, just until the tomatoes start to release their juices. Remove the skillet from heat, toss in the pesto, and season with salt and pepper to taste. Serve warm, topped with a sprinkle of grated Parmesan cheese if desired.

When making zucchini noodles, it’s essential not to overcook them as they can become mushy quite quickly. If you prefer a firmer texture, consider briefly blanching the zoodles instead of sautéing them or enjoying them raw.

Additionally, you can customize the recipe by adding protein, such as grilled chicken or shrimp, to make it heartier. Finally, storing any leftovers in an airtight container in the fridge will keep them fresh for a couple of days, but it’s best to enjoy them soon after preparation for peak flavor and texture.

Vegetable Stir-Fry With Brown Rice

Vegetable stir-fry with brown rice is a delightful and nutritious dish that’s perfect for meal prepping. This colorful medley of vegetables not only satisfies your taste buds but also packs in essential vitamins and minerals. With its quick cooking time, you can whip up a delicious meal in no time, making it an ideal option for busy weekdays or when you’re seeking a healthy, fulfilling dinner.

Incorporating a variety of vegetables not only adds vibrant colors to your plate but also enhances the flavor profile of the dish. Fresh veggies like bell peppers, broccoli, and snap peas bring texture and crunch, while the brown rice serves as a wholesome base. This recipe is customizable, allowing you to switch up the vegetables based on what you have on hand or what’s in season. Perfect for vegetarian or vegan diets, this stir-fry is versatile and can be enjoyed on its own or paired with your favorite protein source.

Ingredients:

• 1 cup brown rice
• 2 cups water or vegetable broth
• 1 tablespoon vegetable oil
• 1 cup bell peppers, sliced (any color)
• 1 cup broccoli florets
• 1 cup snap peas
• 1 medium carrot, sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil (optional)
• Salt and pepper to taste
• Green onions for garnish (optional)

Cook the brown rice by bringing the water or vegetable broth to a boil in a medium-sized pot, adding the rice, then reducing the heat to low, covering, and simmering for about 40-45 minutes until all the liquid is absorbed.

Meanwhile, heat the vegetable oil in a large skillet or wok over medium-high heat. Add the minced garlic and let it sizzle for a few seconds before adding the sliced bell peppers, broccoli, snap peas, and carrots. Stir-fry for about 5-7 minutes or until the vegetables are tender yet crisp.

Drizzle with soy sauce and sesame oil, if using, and toss to combine. Serve the stir-fried vegetables over a bed of brown rice, garnishing with green onions if desired.

When preparing vegetable stir-fry, it’s important to chop your veggies into uniform sizes for even cooking. High heat is key for a good stir-fry, as it helps to retain the crunch of the vegetables.

If you’re planning to meal prep, consider cooking a larger batch of brown rice and vegetables, which can be stored in airtight containers in the fridge for up to 5 days. Reheat thoroughly before serving, and feel free to add protein sources like tofu, tempeh, or chicken for a heartier meal!

Lentil Soup With Carrots and Celery

Lentil soup is a comforting and nutritious meal that’s both easy to prepare and full of flavor. Packed with protein and fiber, lentils are an excellent base for a hearty soup, and when combined with vegetables like carrots and celery, they create a well-rounded dish that’s satisfying and healthy. This recipe isn’t only affordable but also perfect for meal prep, as it makes a large batch that can be enjoyed throughout the week.

This lentil soup is versatile and can be adjusted based on what vegetables you have on hand. The combination of carrots and celery adds a subtle sweetness and crunch, while seasonings like thyme and bay leaves enhance the overall taste. By using simple ingredients, you can create a delicious soup that fits any budget and can easily be customized to suit your taste preferences.

Ingredients:

• 1 cup dried lentils (green or brown)
• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 2 bay leaves
• Salt and pepper to taste
• Optional: chopped parsley for garnish

In a large pot, heat olive oil over medium heat. Add the diced onion, chopped carrots, and celery, and sauté until the vegetables are softened, about 5-7 minutes.

Stir in the minced garlic and cook for an additional minute. Add the rinsed lentils, vegetable broth, dried thyme, bay leaves, salt, and pepper. Bring to a boil, then reduce the heat to low, cover, and let it simmer for 30-40 minutes or until the lentils are tender.

Adjust the seasoning as needed, and remove the bay leaves before serving. Optionally, garnish with fresh parsley.

When preparing lentil soup, feel free to experiment with different spices or vegetables according to your preference. Adding diced tomatoes or spinach can provide extra flavor and nutrients. If you prefer a creamier texture, blend a portion of the soup with an immersion blender.

This soup stores well in the refrigerator for up to a week and can also be frozen for longer storage, making it a fantastic meal prep option.

Mediterranean Couscous Salad

Mediterranean Couscous Salad is a vibrant and invigorating dish that’s both nutritious and easy to prepare, making it a perfect choice for meal prepping. Using couscous as a base, this salad is packed with a variety of fresh vegetables and herbs, giving it a delightful flavor profile. The combination of tangy feta cheese, zesty lemon, and savory olives adds an authentic Mediterranean flair that elevates this dish beyond basic grains.

One of the great aspects of Mediterranean Couscous Salad is its versatility. You can easily substitute ingredients based on your preferences or what you have on hand. Whether you choose to add grilled chicken for added protein or toss in seasonal vegetables, this dish can be customized to fit your taste.

Plus, it tastes even better after a day in the fridge, allowing the flavors to meld together beautifully.

Ingredients:

• 1 cup couscous
• 1 1/4 cups vegetable broth (or water)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup black olives, sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

In a medium saucepan, bring the vegetable broth or water to a boil. Stir in the couscous, cover, and remove from heat; let it sit for about 5 minutes, then fluff with a fork.

In a large mixing bowl, combine the fluffed couscous with cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper, then pour the dressing over the salad and toss to combine.

For an extra boost of flavor, consider toasting the couscous lightly in olive oil before boiling it, which adds a nuttier taste. Additionally, for a protein-packed version, add grilled chicken or chickpeas.

This salad can be stored in an airtight container in the fridge for up to 4 days, making it a convenient meal for busy weeknights or lunches. Don’t forget to taste and adjust the seasoning before serving, as fresh ingredients can vary in flavor intensity.

Overnight Oats With Fruit and Nuts

Overnight oats are a perfect solution for anyone looking for a healthy and convenient breakfast option that can be prepared in advance. This creamy, delicious meal isn’t only versatile but also packed with nutrients, making it an ideal choice for busy mornings. By letting the oats soak overnight in milk or yogurt, you’ll achieve a soft texture that melds perfectly with your choice of fruits and nuts.

Customize your oats daily to keep your breakfast exciting and cater to your specific taste buds. Preparing overnight oats is incredibly simple, requiring just a bit of forethought the night before. This recipe combines wholesome oats with fresh fruits and crunchy nuts, providing a delightful balance of fiber, protein, and healthy fats to get your day started on the right foot.

With minimal effort and a few basic ingredients, you’ll have a satisfying breakfast ready when you wake up.

Ingredients:

• 1 cup rolled oats
• 1 cup milk (dairy or plant-based)
• ½ cup yogurt (optional)
• 1 tablespoon chia seeds (optional)
• 1 tablespoon honey or maple syrup (to taste)
• ½ teaspoon vanilla extract
• 1 cup mixed fruits (e.g., berries, banana, apple)
• ¼ cup assorted nuts (e.g., almonds, walnuts, pecans)
• Pinch of salt

In a jar or airtight container, combine the rolled oats, milk, yogurt (if using), chia seeds, honey or maple syrup, vanilla extract, and a pinch of salt. Stir well until everything is combined.

Layer the mixed fruits on top and sprinkle the assorted nuts before sealing the container. Refrigerate overnight (or for at least 4 hours) to allow the oats to absorb the liquid and soften.

When making overnight oats, feel free to experiment with different flavor combinations and toppings. You can mix in spices like cinnamon or nutmeg, or even add a spoonful of nut butter for added richness.

Adjust the sweetness to your liking and consider adding toppings just before eating for an extra crunch. Remember that the oats will thicken as they soak, so if you prefer a creamier consistency, add a little more liquid before eating.