10 Best Affordable Meal Prep Ideas for Weight Loss 2025

Updated January 2026

Meal prep is a game-changer for anyone looking to lose weight while sticking to a budget. By planning your meals in advance, you not only save time but also money and calories. Here are the 10 Best Affordable Meal Prep Ideas for Weight Loss that will keep you on track and satisfied:

1. Quinoa and Black Bean Salad

• Ingredients: 1 cup cooked quinoa, 1 can black beans (rinsed), 1 cup diced bell peppers, 1 avocado, lime juice, salt, and pepper.
• Cost: Approximately $2 per serving.
• Calories: 350 per serving.
• Preparation: Mix all ingredients in a bowl.
• Storage: Keeps well in the fridge for up to 5 days.

2. Chicken Stir-Fry

• Ingredients: 1 lb chicken breast, 2 cups mixed vegetables (frozen or fresh), soy sauce, and sesame oil.
• Cost: Approximately $3 per serving.
• Calories: 400 per serving.
• Preparation: Sauté chicken until cooked, add vegetables, and stir-fry for 5-7 minutes.
• Storage: Refrigerate for up to 4 days.

3. Sweet Potato and Chickpea Curry

• Ingredients: 2 sweet potatoes, 1 can chickpeas, coconut milk, curry powder, and spinach.
• Cost: Approximately $2.50 per serving.
• Calories: 300 per serving.
• Preparation: Cook sweet potatoes, add chickpeas and coconut milk, then stir in spinach until wilted.
• Storage: Best consumed within 5 days.

4. Overnight Oats

• Ingredients: 1/2 cup oats, 1 cup almond milk, 1 tablespoon chia seeds, and fruit of choice.
• Cost: Approximately $1.50 per serving.
• Calories: 250 per serving.
• Preparation: Combine all ingredients in a jar and refrigerate overnight.
• Storage: Good for up to 3 days.

5. Turkey and Vegetable Chili

• Ingredients: 1 lb ground turkey, canned tomatoes, kidney beans, bell peppers, and chili seasoning.
• Cost: Approximately $3 per serving.
• Calories: 350 per serving.
• Preparation: Brown turkey, add vegetables and tomatoes, simmer for 30 minutes.
• Storage: Lasts up to 1 week in the fridge.

6. Egg Muffins

• Ingredients: 6 eggs, spinach, cheese, and diced vegetables.
• Cost: Approximately $1 per serving.
• Calories: 150 per serving.
• Preparation: Whisk eggs, mix in veggies, pour into a muffin tin, and bake at 350°F for 20 minutes.
• Storage: Refrigerate for up to 5 days.

7. Zucchini Noodles with Marinara

• Ingredients: 2 zucchinis, 1 cup marinara sauce, and parmesan cheese.
• Cost: Approximately $2 per serving.
• Calories: 200 per serving.
• Preparation: Spiralize zucchini, sauté briefly, and top with marinara.
• Storage: Best consumed within 3 days.

8. Greek Yogurt Parfaits

• Ingredients: 1 cup Greek yogurt, 1/2 cup granola, and mixed berries.
• Cost: Approximately $2.50 per serving.
• Calories: 300 per serving.
• Preparation: Layer yogurt, granola, and berries in a jar.
• Storage: Lasts up to 3 days.

9. Lentil Soup

• Ingredients: 1 cup lentils, carrots, celery, vegetable broth, and seasonings.
• Cost: Approximately $2 per serving.
• Calories: 250 per serving.
• Preparation: Cook lentils with chopped vegetables and broth for 30 minutes.
• Storage: Refrigerate for up to 5 days.

10. Cabbage and Sausage Skillet

• Ingredients: 1 lb sausage, 1 head cabbage, and spices.
• Cost: Approximately $3 per serving.
• Calories: 400 per serving.
• Preparation: Brown sausage, add cabbage, and cook until tender.
• Storage: Keeps well in the fridge for up to 5 days.

Meal Prep Tips for Success

• Batch Cooking: Prepare meals in bulk to save time and money.
• Use Containers: Invest in good quality meal prep containers for easy storage.
• Plan Ahead: Choose one day a week to prep all your meals.

Bonus: Workout Routine to Complement Your Meal Prep

Incorporate a simple workout routine to enhance your weight loss journey:

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Jumping Jacks | 3 | 15 | 1 minute | | Bodyweight Squats | 3 | 12 | N/A | | Push-ups | 3 | 10 | N/A | | Plank | 3 | 30 sec | N/A |

Why Choose HipTrain?

For those looking to complement their meal prep with effective workouts, HipTrain offers affordable personal training through live 1-on-1 video sessions with certified trainers. With flexible scheduling, you can fit your workouts around your busy life. Plus, HipTrain is HSA/FSA approved, making it a smart choice for your fitness journey.