Best Easy Meal Prep Ideas for Healthy Eating on a Budget

Eating healthy doesn’t have to break the bank, and meal prepping is a fantastic way to ensure you stick to your nutrition goals while saving money. Here are the best easy meal prep ideas for healthy eating on a budget, updated January 2026.

1. Overnight Oats

• Ingredients: Rolled oats, almond milk, chia seeds, fruits, honey.
• Preparation: Combine ingredients in a jar and refrigerate overnight.
• Cost: Approximately $1 per serving.
• Nutrition: High in fiber and protein, around 300 calories per serving.

2. Vegetable Stir-Fry

• Ingredients: Mixed vegetables (broccoli, bell peppers, carrots), tofu or chicken, soy sauce, brown rice.
• Preparation: Sauté vegetables and protein in a pan; serve over cooked brown rice.
• Cost: Approximately $2.50 per serving.
• Nutrition: Rich in vitamins, around 400 calories per serving.

3. Chickpea Salad

• Ingredients: Canned chickpeas, cucumber, tomatoes, red onion, olive oil, lemon juice.
• Preparation: Mix all ingredients in a bowl.
• Cost: Approximately $1.50 per serving.
• Nutrition: High in protein and fiber, around 350 calories per serving.

4. Baked Chicken Breast with Sweet Potatoes

• Ingredients: Chicken breast, sweet potatoes, olive oil, spices.
• Preparation: Bake chicken and sweet potatoes at 400°F for 25-30 minutes.
• Cost: Approximately $3 per serving.
• Nutrition: Lean protein source, around 450 calories per serving.

5. Quinoa and Black Bean Bowl

• Ingredients: Quinoa, black beans, corn, avocado, lime.
• Preparation: Cook quinoa, mix with beans and corn, top with avocado.
• Cost: Approximately $2 per serving.
• Nutrition: Complete protein, around 400 calories per serving.

6. Egg Muffins

• Ingredients: Eggs, spinach, bell peppers, cheese, muffin tin.
• Preparation: Whisk ingredients, pour into muffin tin, and bake at 350°F for 20 minutes.
• Cost: Approximately $1.25 per serving.
• Nutrition: High in protein, around 200 calories per muffin.

7. Pasta with Tomato Sauce and Veggies

• Ingredients: Whole wheat pasta, canned tomato sauce, zucchini, mushrooms.
• Preparation: Cook pasta, heat sauce, and add sautéed veggies.
• Cost: Approximately $2 per serving.
• Nutrition: Balanced carbs and veggies, around 350 calories per serving.

8. Smoothie Packs

• Ingredients: Spinach, banana, berries, protein powder.
• Preparation: Pre-pack ingredients in freezer bags; blend with almond milk when ready.
• Cost: Approximately $2 per serving.
• Nutrition: Nutrient-dense, around 300 calories per serving.

9. Lentil Soup

• Ingredients: Lentils, carrots, celery, vegetable broth, spices.
• Preparation: Combine all ingredients in a pot and simmer until lentils are tender.
• Cost: Approximately $1.50 per serving.
• Nutrition: High in fiber and protein, around 250 calories per serving.

10. Greek Yogurt Parfaits

• Ingredients: Greek yogurt, granola, mixed berries.
• Preparation: Layer yogurt, granola, and berries in a jar.
• Cost: Approximately $2.50 per serving.
• Nutrition: High in protein and antioxidants, around 300 calories per serving.

Tips for Successful Meal Prep:

• Batch Cooking: Prepare large quantities and divide into portions.
• Storage: Use glass containers for easy reheating and freshness.
• Variety: Change up spices and sauces to keep meals interesting.

Meal prepping not only saves time and money but also helps you maintain a healthy diet. For personalized fitness guidance to complement your healthy eating, consider HipTrain’s affordable 1-on-1 live personal training sessions. Our certified trainers can help you create a nutrition and exercise plan tailored to your needs—all from the comfort of your home. Plus, our services are HSA/FSA approved!