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41 Cheap Meal Prep Recipes You’ll Love

In an age where food prices seem to be perpetually rising, meal prepping offers a savvy solution to both your budget and your time management. With a bit of planning and creativity, you can prepare nutritious meals without breaking the bank. In this article, we’ve compiled a list of 41 cheap meal prep recipes that not only save you money but also tantalise your taste buds. Whether you’re a seasoned meal prepper or a novice, these recipes will become staples in your weekly routine.

1. Vegetable Stir-Fry

A medley of seasonal vegetables sautéed in soy sauce and garlic is a quick, nutritious option. Pair it with rice or noodles for a filling meal.

2. Chickpea Salad

Toss canned chickpeas with diced cucumbers, tomatoes, red onion, and a drizzle of olive oil and lemon juice for a refreshing salad that’s high in protein.

3. Lentil Soup

Simmer lentils with carrots, celery, and spices for a hearty soup. It’s not only filling but also packed with nutrients—perfect for batch cooking.

4. Quinoa and Black Bean Bowl

Mix cooked quinoa with black beans, corn, and diced avocado for a bowl full of flavour and nutrients. Top with salsa for extra zest.

5. Oaty Fruit Breakfast Bars

Combine oats, mashed bananas, and your choice of dried fruits to create easy breakfast bars. These can be baked and portioned for the week.

6. Spaghetti Aglio e Olio

This classic Italian dish is made with spaghetti, garlic, olive oil, and a pinch of chilli flakes. It’s simple yet incredibly satisfying, making it great for meal prep.

7. Curry Chickpeas

Cook chickpeas with coconut milk and curry spices for an aromatic dish. Serve it with rice or naan for a complete meal.

8. Sweet Potato and Black Bean Tacos

Roasted sweet potatoes and black beans wrapped in tortillas create a delicious and filling taco that’s easy to transport and reheat.

9. Vegetable Fried Rice

Turn leftover rice into a delicious fried rice dish with mixed vegetables and soy sauce. It’s a fantastic way to reduce food waste while enjoying a tasty meal.

10. Spinach and Feta Stuffed Peppers

Stuff bell peppers with a mixture of spinach, feta, and rice, then bake until tender. These colourful peppers are not only healthy but also eye-catching.

11. Porridge Jars

Prepare jars of overnight oats with different toppings such as fruit and nuts. Ready to go for busy mornings, they’re healthy and economical.

12. Budget Beef Stew

Slow-cook cheaper cuts of beef with root vegetables for a comforting stew. It’s perfect for larger portions and will keep well in the fridge.

13. Pasta Salad

Combine cooked pasta with cherry tomatoes, olives, and a simple vinaigrette. This salad is great cold and can be made in advance.

14. Egg Muffins

Whisk eggs with your favourite vegetables and bake them in muffin tins. These portable breakfast options are nutritious and can be frozen for later.

15. Baked Falafel

Blend chickpeas, herbs, and spices, form into balls, and bake. Serve with a tahini dressing for a delightful lunch option.

16. Cabbage Stir-Fry

Sauté shredded cabbage with some ginger, garlic, and protein of choice for a quick meal that’s low-cost and easy to make.

17. Cottage Pie

A rustic dish of minced meat topped with creamy mashed potato. Prepare individual portions for easy reheating during the week.

18. Mediterranean Grain Bowl

Mix cooked grains such as bulgur or freekeh with ready-to-eat vegetables, olives, and a lemon-tahini dressing for a vibrant meal.

19. Roasted Veggie and Hummus Wrap

Fill a wrap with roasted vegetables and hummus for a quick, tasty lunch. These wraps hold up well in the fridge.

20. Shrimp and Veggie Skewers

Thread shrimp and seasonal vegetables onto skewers, season, and grill or bake. Serve with rice or quinoa for a fulfilling meal.

21. Baked Potato Bar

Bake a batch of potatoes and set up a topping bar with ingredients like tuna, beans, cheese, and sour cream for a fun, customisable meal.

22. Pea and Mint Soup

Blend peas with mint for a light, refreshing soup. It’s quick to make and perfect for both warm and cold days.

23. Spicy Peanut Noodles

Cook noodles and toss them with a spicy peanut sauce, adding in vegetables for texture. This dish is both quick to prepare and flavourful.

24. Thai Red Curry

Mix vegetables, tofu, and coconut milk with red curry paste for a quick and easy meal that you can serve over rice.

25. Banana Pancakes

Make a simple batter with oats and mashed bananas. These pancakes can be made in large batches and frozen for easy breakfasts.

26. Shakshuka

Cook eggs in a spicy tomato sauce for a hearty breakfast or lunch option that can be made in one pan.

27. Cheap Chilli con Carne

Whip up a pot of chilli using ground beef, beans, and tomatoes. This dish freezes well and is perfect for meal prepping.

28. Tomato Basil Risotto

A creamy risotto with tomatoes and fresh basil makes for a luxurious yet budget-friendly meal. Store portions in the fridge for later.

29. Stuffed Zucchini Boats

Hollow out zucchini and fill them with a mixture of quinoa, vegetables, and cheese. A fun and healthy dish that’s easy to prepare in advance.

30. Moroccan-Spiced Carrot and Chickpea Stew

This fragrant stew is made with carrots, chickpeas, and warm spices. It’s an excellent meal prep option and even better on the second day.

31. Potato and Leek Soup

A comforting soup that’s simple to prepare. Serve it with crusty bread, and it’s a guaranteed hit for dinner or lunch.

32. Rice and Bean Burritos

Fill tortillas with rice, beans, and veggies of your choice. These burritos can be wrapped and frozen for quick meals on busy days.

33. Savoury Muffins

Make muffins using wholemeal flour, cheese, and vegetables. They’re a great snack or breakfast item that keep well.

34. Turkey and Quinoa Stuffed Peppers

Lean turkey mixed with quinoa and herbs creates a healthy filling for bell peppers. They’re visually appealing and easy to portion out.

35. Apple Cinnamon Overnight Oats

Mix oats with diced apples and cinnamon for a delicious and filling breakfast that requires no cooking.

36. Grilled Vegetable Pasta

Toss wholemeal pasta with grilled vegetables and pesto for a simple, hearty dish that holds up well in the fridge.

37. Zesty Lemon Garlic Chicken

Marinate chicken in garlic, lemon juice, and herbs, then grill it. Pair with roasted vegetables for a balanced meal.

38. Cauliflower Tacos

Roast cauliflower florets and season for a spicy taco filling. Serve with cabbage slaw and salsa for a crunchy delight.

39. Creamy Mushroom Risotto

Utilise budget-friendly mushrooms for a creamy risotto that’s rich in flavour—perfect for lunch boxes or dinner.

40. Frozen Smoothie Packs

Prepare packs of chopped fruits and greens that you can blend on-the-go for a nutritious breakfast or snack.

41. Coconut Rice with Mango

Cook rice in coconut milk and serve with freshly sliced mango for a tropical treat that feels indulgent yet is budget-friendly.

Final Thoughts

Meal prepping doesn’t have to be tedious or expensive. With these 41 cheap and delightful recipes, you can make the most of your ingredients while saving time and money. They are not only cost-effective but also versatile and easily adaptable to suit your preferences. So gather your ingredients, set a day for meal preparation, and get started on your journey to mindful eating and savvy budgeting! Happy cooking!

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