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41 Cheap Meal Prep Recipes You’ll Love

In today’s fast-paced world, meal prep has emerged as a practical solution to save time, reduce stress, and maintain a healthy diet. But who says eating well has to break the bank? Here, we present 41 cheap meal prep recipes that are not only budget-friendly but also delicious and satisfying. With a little planning and creativity, you can whip up meals that will keep you nourished throughout the week without stretching your wallet.

Breakfast

1. Overnight Oats
   Combine rolled oats, milk (or a dairy alternative), and your choice of sweetener and toppings (such as fruits, nuts, or seeds) in jars and leave them in the fridge overnight.

2. Egg Muffins
   Whisk together eggs, spinach, bell peppers, and cheese, then pour the mixture into a muffin tin and bake. These muffins can be stored in the fridge and reheated throughout the week.

3. Banana Pancakes
   Mash ripe bananas with eggs and a splash of milk, then cook on a frying pan. Store portions in the fridge or freezer for quick breakfasts.

4. Smoothie Packs
   Portion out your favourite smoothie ingredients (like fruits, spinach, and nut butter) into bags and freeze. Blend with liquid of your choice when ready to enjoy.

5. Porridge
   Cook oats with water or milk, and portion into containers. Top with fruits, nuts, or a dollop of yoghurt before serving.

Lunch

1. Chickpea Salad
   Mix canned chickpeas, diced vegetables, and a simple olive oil dressing for a refreshing salad that’s filling and nutritious.

2. Quinoa and Black Bean Bowl
   Combine cooked quinoa, black beans, corn, and avocado. Drizzle with lime juice for a zesty kick.

3. Veggie Stir-Fry
   Toss together seasonal vegetables and tofu or chicken in a wok with soy sauce. Serve over rice and store in meal prep containers.

4. Pasta Salad
   Combine cooked pasta, cherry tomatoes, mozzarella, basil, and a drizzle of olive oil for a quick and tasty meal.

5. Sweet Potato and Lentil Stew
   Prepare a hearty stew with sweet potatoes, lentils, and spices. This dish freezes well and improves in flavour over time.

Dinner

1. One-Pot Chicken and Rice
   Cook chicken thighs with rice, onions, and bell peppers in one pot for an easy dinner that’s low on cleanup.

2. Vegetable Curry
   Simmer mixed vegetables and chickpeas in coconut milk and curry paste. Serve with rice or naan.

3. Taco Bowls
   Layer rice, black beans, corn, and seasoned minced meat (or soy mince) for a filling meal. Top with salsa and avocado.

4. Stuffed Peppers
   Fill bell peppers with a mixture of rice, ground meat or beans, and tomato sauce before baking.

5. Cabbage Stir-Fry
   Sauté cabbage with garlic, ginger, and your choice of protein for a healthy, inexpensive dinner.

Snacks

1. Hummus and Veggies
   Prepare a big batch of hummus and pair it with carrot sticks, cucumber, and bell pepper for dipping.

2. Roasted Chickpeas
   Season chickpeas with spices and roast until crispy for a crunchy snack.

3. Trail Mix
   Combine nuts, seeds, and dried fruits for a quick and energy-packed snack.

4. Rice Cakes with Nut Butter
   Top rice cakes with your favourite nut butter and banana slices for a nutritious and quick snack.

5. Energy Bites
   Combine oats, nut butter, honey, and chocolate chips to form small balls. Refrigerate for a sweet and healthy treat.

Desserts

1. Chia Seed Pudding
   Soak chia seeds in milk with a bit of sweetener and flavouring, then refrigerate overnight. Top with fruits before serving.

2. Apple Crumble
   Make a simple crumble topping with oats, flour, and butter over sliced apples, then bake for a warm dessert.

3. Frozen Yogurt Bark
   Spread yoghurt on a baking tray, sprinkle with fruits and nuts, freeze, and break into pieces.

4. Banana Bread
   Use overripe bananas to make a moist banana bread. It can be sliced and frozen for later days.

5. Oatmeal Cookies
   Mix oats, mashed bananas, and a few chocolate chips, then bake for a healthy cookie.

Bonus Lunch Ideas

1. Couscous Salad
   Cook couscous and mix with diced vegetables and a dressing of your choice.

2. Macaroni Cheese
   A classic budget meal. Make a cheese sauce and mix with cooked macaroni.

3. Baked Potato Bar
   Prepare baked potatoes and offer a variety of toppings such as cheese, beans, and sour cream.

4. Sausage and Bean Casserole
   Combine sausages, baked beans, and vegetables for a hearty meal.

5. Mushroom Risotto
   Cook arborio rice slowly with broth and mushrooms for a creamy delight.

Creative Leftover Ideas

1. Frittata
   Use any leftover vegetables and meats in a frittata, baking them in a dish with beaten eggs.

2. Curry Fried Rice
   Sauté leftover rice with vegetables and a bit of curry powder for a new dish.

3. Savoury Bread Pudding
   Combine leftover bread, eggs, and your choice of vegetables and cheese for a tasty bake.

4. Pasta Bake
   Mix leftover pasta with cheese, vegetables, and sauce, then bake until golden.

5. Vegetable Soup
   Use leftover vegetables and stock to create a comforting soup.

International Inspiration

1. Falafel Wrap
   Make falafel from canned chickpeas and serve in wraps with salad.

2. Bulgur Wheat Salad
   Combine bulgur with vegetables and a tangy dressing for a Middle Eastern-inspired dish.

3. Sushi Rolls
   Fill sushi rice and nori with vegetables and leftover cooked fish or chicken.

4. Shakshuka
   Poach eggs in a spicy tomato sauce for a North African-inspired breakfast or dinner.

5. Ceviche
   Marinate fish in lime juice with onions and tomatoes for a fresh, flavourful dish.

6. Vegetable Samosas
   Fill pastry dough with spiced vegetables, bake or fry, and enjoy as a snack or with a meal.

With these 41 cheap meal prep recipes, you can create a week’s worth of meals without overspending. Embrace the versatility of each recipe and customise them with seasonal produce or what you have on hand. Planning your meals can become a creative and enjoyable process, while also instilling healthier eating habits and saving precious time during the busy week. Enjoy your cooking!

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