Cheap meal prep ideas that actually save time and money,

Eating healthily doesn’t have to be costly but when we get busier it can be easy to resort to takeaways and convenience foods, which can cause us to start spending more.

This is where meal prepping can help.

Meal prepping can simply mean that you cook some dishes ahead of time. There’s no need to spend loads on pots and pans, or follow complicated recipes.

With a little planning you can make tasty meals that will save both time and money.

Here are seven budget meal prepping ideas.

1. Rice and Vegetable Bowls

Rice is a great cheap ingredient that can be used to make a variety of meals.

Cook a larger amount of rice and then portion it out into individual bowls. Add some cheap veggies like carrots, peas, cabbage, onions and broccoli.

Add in some boiled eggs, chickpeas, beans or leftover chicken to add some protein.

To make sure you aren’t having the same thing everyday try to vary the seasoning. Try adding a bit of garlic and black pepper to one bowl, curry spices to another and lemon and herbs to the third.

This is an easy dish you can cook up and have ready.

2. Lentil Soup

Lentils are one of the cheapest things to use when meal prepping. They’re very filling and can be used in many recipes. They’ll give you a good plant based protein and fibre.

Place lentils, onions, tomatoes, garlic, carrots and your favourite spices into a large pot and cook.

Once cooked portion out into individual bowls and store in your fridge to eat within the next few days or freeze for later.

This is a great dish to have with wholegrain bread, rice or a simple salad.

This is a great option to have on busy evenings.

3. Overnight Oats

Buying breakfasts can be a waste of money. Instead why not make some overnight oats?

Mix rolled oats, milk or yoghurt, banana, apple, cinnamon or a little peanut butter.

Pop the lid on and place in the fridge overnight.

Then in the morning you have a ready-made breakfast.

Try varying the toppings. Banana and cinnamon, apple and peanut butter or yoghurt and seasonal fruit.

Use cheap fruits that are available.

4. Beans and Chickpeas

Beans and chickpeas are great for budget meal prepping. They can be added to salads, wraps, rice bowls, soups and home made curries.

If you’re using dried beans or chickpeas then soak them as per the packet instructions. Cook in larger amounts and portion into smaller bowls.

Try making:

Chickpea salad with cucumber, tomatoes and lemon.

Bean and vegetable wraps.

Chickpea curry with rice.

Bean soup (homemade) with carrots and onions.

These will help you make a variety of meals without spending too much on protein products.

5. Easy Egg Muffins

Eggs are a great way to add protein. You can make these as a quick breakfast or snack.

Whisk up the eggs, onions, chopped tomatoes, spinach and a little black pepper. Spoon into a muffin tin that has been lightly greased. Cook until fully set.

Let them cool and then pop in the fridge.

They are great with some wholegrain toast, fresh fruit or a small salad.

All cooked egg dishes should be put in the fridge as soon as they’ve been cooked. Follow safe storage and reheating guidelines.

6. One Pots

One pot meals are perfect when you want to save time and washing up.

Use cheap ingredients like rice, seasonal vegetables, onions, tomatoes and chicken. Cook everything together with the right spices and liquid.

You can make a few portions and portion into your meal containers.

If chicken is too much then use lentils, beans or chickpeas instead.

The best thing about one pot meals is you won’t need to use multiple pans.

7. Home Made Wraps

Home made wraps are a great way to save money on takeaways.

Use tortilla wraps or home made flatbreads. Fill with:

Boiled eggs and lettuce.

Chickpeas and cucumber.

Leftover chicken and vegetables.

Beans, tomatoes and yoghurt dressing.

Prep your fillings and then pop together when you’re ready. This will stop the bread getting soggy.

Make extra fillings to use in salads or rice bowls later in the week.

Tips For Smart Meal Prepping

There are a few things to consider when meal prepping to help save money.

Plan your meals – Decide what you’re going to cook and make a shopping list to avoid buying unnecessary items.

Seasonal produce – Use seasonal fruits and veg as they are often cheaper.

Use your ingredients – If you’re buying carrots, onions or tomatoes use them in a couple of your meals.

Don’t over cook – Only cook for 3-4 days.

Freeze – If you’re not going to eat within a few days then freeze. Label your containers with the date they were made.

Store properly – Put cooked foods in the fridge as soon as possible. Use shallow containers with a lid on. As a general rule, try to eat leftovers within 3-4 days. Reheat thoroughly.

Conclusion

You don’t need to over complicate cheap meal prepping. Using simple ingredients like rice, lentils, eggs, oats, beans, chickpeas and seasonal vegetables can help you make some tasty meals.

Start with a couple of recipes that you actually like. Batch cook your ingredients and make a shopping list.

The aim isn’t to make perfect meals but to make your everyday meals easier, cheaper and less stressful.

With a little preparation you can save yourself some money, time and unnecessary cooking.