Meal Prepping on a Budget

I’m tired of hearing that people cannot or will not meal prep because it’s “too expensive” when meal prepping and healthy eating can be very affordable when it’s done right. Let me tell you some ways that you can hit your macros on a budget

You don't always have to buy fresh and organic foods to be healthy

Know the inexpensive yet nutrient-dense foods

Proteins, such as eggs, packaged or canned tuna, ground turkey, lentils, beans, and different cuts of chicken can be very affordable options to hit your protein intake. The packaged proteins, such as tuna or chicken and beans also last longer, so you can buy them in bulk. 

Grains (carbs), such as rice and oats are money-savings options. You can make a lot of different recipes - both savory and sweet - from these options as well

Veggies and Fruits; they do NOT have to be fresh! Frozen fruits and veggies are still nutritious, and they last a lot longer if you tend to forget about them. Frozen ingredients such as avocado and garlic can add more to your choices while also saving you time in meal prep.

Healthy fats, such as olive oils, avocado, seeds, and nut butters have budget friendly options - get the off-brand versions to stretch your budget out more. 

Be savvy in your buying

You do NOT have to buy organic foods, nor do you need to get brand name items. If it’s going to save you $20 across the board to get off-brand peanut butter, cereals, grains, and veggies, then do it. Great Value, Good and Gather, and Up & Up are examples of more affordable, off-brand options. 

Buy foods in season - you will learn this the more you pay attention to the price fluctuations of foods, but you can also research what foods are considered in season and when, then plan your meal prep according to that list. 

Buy in bulk. The value packs really can save you money compared to individual items. I love doing this with staple foods that I use every single week, like eggs, rice, and oats. 

Have a list of things you need to get, and don’t go in hungry. Planning is a part of your success, so plan what meals you want to do that week, put together a grocery list based on that, and then have a quick meal or snack before you go into a building full of foods. 

Smart Meal Prep 

Something I always tell my clients - prep food you actually like and want to eat. That way, you’re not throwing money away because you just can’t get it down. Research and try new recipes so that you will guarantee everything will get used up

Cook in large batches - this is the main way people imagine meal prep getting done. It also helps you save time and energy during the week so that you don’t have to continuously cook and come up with meals. Sometimes it’s as simple as cooking all your chicken and rice for the week. If you want to enjoy some other foods fresh, or want to change it up halfway through the week, you can! But you’ll still have your main ingredients ready to go

This one is for my “If I don’t see it, it’s out of my mind” kind of people; Put fresh ingredients (ones that will expire within the week) at eye level in your fridge or pantry. When you see them, use them in your food prep and meals before you end up throwing more money away

Write down “Good by” dates on your foods after you prep them. Google how long foods are good for after being cut up or cooked, and this will give you extra incentive to see what is about to go bad in the fridge and when you need to start prepping meals again. 

Now you know! Time to get it done.