7 Delicious and Budget-Friendly Meals for Easy Meal Prepping

Eating well on a budget doesn’t have to be hard or boring. Here are seven tasty, budget-friendly meal ideas perfect for prepping ahead of time. These meals not only save you money but also make your week a whole lot easier, letting you enjoy delicious flavors without breaking the bank.

Savory Sweet Potato and Black Bean Tacos

These savory sweet potato and black bean tacos are a delicious and satisfying choice for meal prepping. The combination of roasted sweet potatoes and protein-rich black beans creates a flavorful filling that’s not only tasty but also budget-friendly. Perfect for a quick lunch or dinner, these tacos are simple to whip up and can easily be customized with your favorite toppings.

The natural sweetness of the potatoes pairs beautifully with the hearty beans, while fresh toppings like avocado and cilantro add a burst of flavor. Whether you serve them with salsa or a squeeze of lime, these tacos will quickly become a staple in your meal prep routine.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 8 small corn or flour tortillas
• 1 avocado, sliced
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Preheat your oven to 400°F (200°C). In a bowl, toss the diced sweet potatoes with olive oil, cumin, paprika, salt, and pepper until evenly coated.
2. Spread the sweet potatoes on a baking sheet and roast for 20-25 minutes, until tender and slightly caramelized.
3. In a skillet, heat the black beans over medium heat until warmed through. You can add a splash of lime juice for extra flavor.
4. Warm the tortillas in a dry skillet or microwave, then fill each taco with roasted sweet potatoes and black beans.
5. Top with avocado slices and fresh cilantro. Serve with lime wedges on the side.

Creamy Tomato Pasta with Spinach

Creamy Tomato Pasta with Spinach is a delicious and comforting dish that packs a punch of flavor without emptying your wallet. The combination of fresh tomatoes, creamy sauce, and vibrant spinach makes each bite delightful. It’s a breeze to whip up, perfect for busy weeknights or meal prepping for the week ahead.

This recipe is not only simple to prepare but also nutritious, making it a well-rounded meal option. The creamy sauce complements the tomatoes beautifully, while the spinach adds a nice touch of freshness. It’s a satisfying dish that will leave you feeling full and happy.

Ingredients

• 8 oz pasta (spaghetti or your choice)
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh basil for garnish (optional)

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and set aside.
2. Sauté the Garlic: In the same pot, heat olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add Cherry Tomatoes: Toss in the halved cherry tomatoes and cook for 3-4 minutes, until they start to soften.
4. Make the Creamy Sauce: Reduce the heat to low, and stir in the heavy cream. Allow it to simmer for a couple of minutes. Then, add the Parmesan cheese, stirring until melted and combined.
5. Combine with Spinach: Add the spinach to the sauce, allowing it to wilt before mixing in the cooked pasta. Season with salt and pepper to taste.
6. Serve: Plate the pasta, and garnish with fresh basil and extra Parmesan if desired. Enjoy your creamy and delicious meal!

Curried Vegetable and Chickpea Stew

This Curried Vegetable and Chickpea Stew is a warm, comforting dish that packs a punch of flavor with every spoonful. Loaded with vibrant vegetables and protein-rich chickpeas, it’s a simple recipe that’s perfect for meal prepping on a budget. The combination of spices brings a delightful warmth, making it an ideal meal for chilly days.

Making this stew is straightforward and doesn’t require any fancy cooking skills. It’s a great way to use up leftover veggies and is highly customizable based on what you have on hand. Plus, it’s a one-pot wonder, making cleanup a breeze!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 can (14 oz) diced tomatoes
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups vegetable broth
• 2 cups mixed vegetables (carrots, bell peppers, and zucchini work well)
• 1 cup coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic, curry powder, and cumin, stirring for an additional minute until fragrant.
3. Stir in the diced tomatoes, chickpeas, vegetable broth, and mixed vegetables. Bring to a simmer.
4. Reduce heat and add the coconut milk. Let the stew cook for 15-20 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro. Enjoy your delicious, budget-friendly meal!

Spicy Chickpea and Quinoa Bowl

This Spicy Chickpea and Quinoa Bowl is a delightful mix of flavors and textures. The quinoa adds a nutty base, while spicy chickpeas provide a satisfying crunch. It’s simple to make and perfect for meal prepping, giving you a nutritious option that keeps well throughout the week.

The combination of spices elevates the dish, offering a hint of heat that balances beautifully with fresh herbs. Quick to whip up, this bowl is not only budget-friendly but also a vibrant addition to your weekly meals.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lemon

Instructions

1. Cook the Quinoa: In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until quinoa is fluffy and liquid is absorbed.
2. Prepare the Chickpeas: While the quinoa cooks, heat olive oil in a skillet over medium heat. Add chickpeas, smoked paprika, cayenne, garlic powder, and salt. Cook for about 5-7 minutes, stirring occasionally until chickpeas are golden and slightly crispy.
3. Combine Ingredients: In a large bowl, mix cooked quinoa, chickpeas, cherry tomatoes, cilantro, and lemon juice. Toss everything together until well combined.
4. Serve: Enjoy warm or let it cool for meal prep. Store in airtight containers in the fridge.

Herbed Chicken Thighs with Roasted Vegetables

Herbed chicken thighs paired with roasted vegetables make for a delicious and satisfying meal. The chicken is juicy and tender, infused with a blend of herbs that brings out its natural flavor. Roasting the vegetables adds a sweet, caramelized touch that complements the savory chicken perfectly. This recipe is simple to prepare, making it an ideal choice for meal prepping throughout the week.

Not only is this dish budget-friendly, but it also highlights seasonal vegetables, ensuring you get a fresh taste in every bite. With minimal prep time and a straightforward cooking process, you’ll find yourself reaching for this recipe again and again!

Ingredients

• 4 chicken thighs, bone-in and skin-on
• 2 tablespoons olive oil
• 2 teaspoons dried thyme
• 2 teaspoons dried rosemary
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups butternut squash, cubed
• 2 cups baby potatoes, halved
• 1 cup cherry tomatoes
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, mix olive oil, thyme, rosemary, garlic powder, salt, and pepper. Add the chicken thighs and coat them well.
3. On a baking sheet, arrange the chicken thighs skin-side up. Scatter the butternut squash, baby potatoes, and cherry tomatoes around the chicken.
4. Drizzle any remaining herb mixture over the vegetables. Toss them gently to coat.
5. Bake for 35-40 minutes or until the chicken is cooked through and the skin is golden brown, and the vegetables are tender.
6. Garnish with fresh parsley before serving.

Vegetable Stir-Fry with Brown Rice

This Vegetable Stir-Fry with Brown Rice is a delightful, colorful dish that brings together a medley of fresh vegetables and hearty brown rice. With a satisfying crunch and a burst of flavor from the stir-fry sauce, it’s not only tasty but also simple to whip up in no time.

The combination of vibrant veggies makes this meal not just pleasing to the eye but also packed with nutrients. It’s perfect for meal prepping and can easily be customized based on what you have on hand. Enjoy it warm or cold, making it a versatile option for any day of the week!

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons vegetable oil
• 1 bell pepper, sliced
• 1 cup carrots, sliced
• 1 cup green beans, trimmed
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• Salt and pepper to taste

Instructions

1. Cook the Brown Rice: Rinse the brown rice under cold water. In a saucepan, combine the rice and water, bring to a boil, then reduce heat to low and cover. Cook for about 45 minutes or until the rice is tender and water is absorbed. Fluff with a fork.
2. Prepare the Vegetables: Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the garlic and sauté for about 30 seconds until fragrant.
3. Add the Veggies: Toss in the bell pepper, carrots, green beans, and broccoli. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
4. Add Sauce: Pour in the soy sauce and sesame oil. Stir well to coat the veggies. Season with salt and pepper to taste.
5. Serve: Plate the brown rice and top it with the vegetable stir-fry. Enjoy warm!

Hearty Lentil Soup with Vegetables

This Hearty Lentil Soup with Vegetables is a comforting and nutritious dish that’s perfect for meal prepping. Packed with protein-rich lentils and a variety of colorful vegetables, it’s not only filling but also bursting with flavor. Simple to make, this soup is ideal for busy weeknights or cozy weekends.

The combination of spices adds warmth, while the lentils and veggies create a satisfying texture. Enjoy this soup on its own or pair it with some crusty bread for a complete meal. It’s budget-friendly and can be stored in the fridge or freezer for later.

Ingredients

• 1 cup dried lentils (green or brown)
• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 zucchini, diced
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions

1. Prepare the Lentils: Rinse the lentils under cold water and set aside.
2. Sauté the Aromatics: In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery. Sauté for about 5 minutes until the vegetables soften.
3. Add Garlic and Spices: Stir in the garlic, cumin, and smoked paprika. Cook for another minute until fragrant.
4. Combine Ingredients: Add the chopped bell pepper, zucchini, diced tomatoes, lentils, and vegetable broth to the pot. Stir well.
5. Simmer: Bring to a boil, then reduce heat and let it simmer for about 25-30 minutes, or until the lentils are tender.
6. Season: Taste the soup and add salt and pepper as needed. Garnish with fresh parsley before serving.