50 Dirt-Cheap Meal Prep Ideas (all less than $2 per serving! (2024)

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Have you ever experienced the feeling of longing for delicious meals while worrying about the cost? Fear not. Over the past two years, I’ve compiled a list of cheap meal prep recipes for less than $2 per serving. Over 300,000 people have used these to meal prep on a budget!

50 Meal Prep Dishes You Can Make for $2 or Less per Serving

After several of years of meal prep, I’ve compiled some of my all-time favorite meal prep meals! All of these are meal prep meals and can be made for $2 or less per serving! but I’ve broken them down into some more categories! These meal prep options have been my key to saving money with meal prepping.

If you’re a busy mom, my friend Kate has a list of healthy weeknight dinners for moms! I highly recommend checking their dinner meal prep list out.

8 Meal Prep Solutions

1. Slow Cooker Bolognese (5 minutes prep & $1.65 per serving)

Any meal prep meal I can make for $2 or less AND spend 5 minutes cookiing automatically gets added to my meal prep plan rotation. I grew up chowing down on bolognese. The only problem with this meal prep dish is I can’t eat only one serving. The tender beef and sauce is just too good.

Here are some more ground beef meal prep options that I love!

2. Slow Cooker Chipotle Bean Chili (vegan)

This delicious Slow Cooked Chipotle Bean Chili is easy to make and costs only $1.61 per serving. All you need is a slow cooker, a handful of ingredients, and 5 minutes to meal prep. It’s high in protein and low in calories, vegan, and great for meal prep and batch cooking.

Check out my list of cheap crockpot recipes if you want more slow cooker meal prep options!

3. Healthy Air Fryer Turkey Burger (low-calories)

These healthy air fryer burgers are perfect for a meal prep plan. They’re super lean, containing just 3 grams of fat and net carbs while having a whopping 28 grams of protein. They take just 5 minutes to meal prep, making them a super quick, easy meal prep recipe to add. Plus, they’re delicious!

4. Traditional Slow Cooker Hungarian Goulash

This slow cooker goulash meal prep recipe is not like the goulash I am use too! It’s a traditional recipe from Hungary that was made with ingredients bought in Hungary. Don’t worry there are some easy ingredient alternatives so it’s easy to meal prep at home.

This Hungarian goulash is rich and spiced with a huge depth of flavor. It’s definitely the best goulash I have tried!

5. Quinoa and Mediterranean Roasted Vegetables

This super healthy quinoa and roasted vegetables is as close as it gets to super food! It’s packed with complex carbs, fiber, healthy fats, whole proteins, and vegetables whilst being low in saturated fats.

This is one of my favorite meal prep options when I am looking to give myself a health kick! Plus it’s so affordable, each portion costs less than $2 per serving.

6. Slow Cooker Carnitas and Rice (less than $1 per serving)

This is one of my go-to meal prep alternatives made by yours truly! These slow cooker meal prep carnitas are amazing and when you pair them with some loaded-up Mexican rice–it makes for some incredible meal prep meals. I’m talking less than $1 per serving.

This is one of the best and easy ideas for college kids.

7. Keto Copycat Skyline Chili

If you’ve ever wanted to make Cincinnati-style Skyline chili at home, this is your meal prep recipe! If you want to keep this meal prep idea low-carb, avoid adding spaghetti and serve it with delicious zucchini noodles!

This is one of my favorite keto meal prep recipes.

8. Instant Pot Charro Beans Recipe

Growing up in Austin, I had charro beans any time I ate my Mexican food. This meal prep recipe is loaded up with spices, white onion, bacon, and different kinds of peppers to give it a kick. Make these as a side or a main dish if you want to use less animal protein.

Be sure to check out my full list of instant pot meal prep recipes!

10 Cheap Chicken Meal Prep Recipes

I’ve got a list of 50+ chicken meal prep recipes if you want more than this!

9. 4-Ingredient Keto Coconut Chicken Curry

This meal prep recipe one comes from one of my favorite food and meal prep bloggers out there, FitMenCook. With only 4 ingredients, it is one of my favorite meal prep recipes for novices in the kitchen. Loaded with flavor, this chicken curry is a great high-protein option.

The best part is, this recipe only takes about 20 minutes start to finish, so you can pull it off when you’re in a hurry! For those who are low-carb or keto dieting, this chicken is a great staple to put on a chicken salad or in a veggie wrap.

10. One Skillet Moroccan Chicken & Rice

The past 6 months I’ve been on a huge kick for African and other ethnic foods. If you want to branch out and expand your tastes, try this meal prepping dish! If you’ve never used allspice and cumin on chicken, then you are totally missing out!

This dish is super easy to put together and can be a great high-protein meal prep to get you through your week.

This is one of my favorite Sunday meal prep solutions!

11. Crockpot Tuscan Chicken with Fresh Tomatoes

If you’re a fan of tomatoes, then this meal prepping dish is for you! Put the chicken and spices in the crockpot, dump fresh or canned tomatoes in and then wait. It’ll definitely be a test to your patience as you have to wait 6-8 hours, but that makes this the perfect meal to put together before you head to work.

Come home to a the smell of a fresh-cooked meal with little effort.As a bonus, this one is also dairy-free, gluten-free, and whole-30. Did I miss anything?

I’ve got a whole list of whole30 meal prep solutions if you want more!

12. Healthy Roasted Chicken and Veggies

Want to know how to meal prep a week’s worth of food in an hour? Sheet pans. Load up a baking pan with chicken, different veggies, drizzle some olive oil, and season it all to your preference when you’re meal prepping. The Italian seasoned broccoli, red onion, and cherry tomatoes go great with the chicken salad and pair well over rice or quinoa. The next four are all sheet-pan, easy meal-prep recipes you can prep in 30 minutes or less!

13. Sheet Pan Roasted Cilantro Lime Chicken

One of my secrets is cooking a main dish of protein that can be dressed up and served a number of ways. This cilantro lime chicken is just as good in tacos as it is over a chicken salad. Or you stuff them in a burrito or layer it on a bed of rice. Have kids? Make them some delicious, protein-filled quesadillas.

14. One Pan Healthy Chicken and Veggies

This is the one for you if you’re looking for a healthy chicken dish loaded with veggies. Sweet potatoes, green beans, bell pepper, and broccoli served with chicken and topped in a cheese makes this budget friendly meal a winner in my book! You can also turn this into a chickpea salad if you need a replacement. Double the recipe with the chickpea salad alternative and you’ve got healthy lunches and meals ahead for the whole week!

15. One Pan Balsamic Chicken and Veggies

This is the second dish from Chelsea’s Messy Apron and is amazing! It has a totally different set of flavor than the other sheet-pan recipes, but is incredibly easy to throw together.

The balsamic glaze takes no time to put together and serves well as a dipping sauce for the chicken and veggies. If you have a hard time eating broccoli, this chicken salad recipe is for you!

16. Garlic Chicken Stir Fry

If you love garlic, put this recipe at the top of this week’s meal plan list. This Asian inspired chicken is perfect for feeding the whole family or getting you through the rest of the week! I love putting it over some rice for a great post-workout meal, but if you’re trying to avoid the carbs, double up on the veggies and call it a day.

17. Slow Cooker Chicken Chili

Even though I’ve always been a huge fan of slow cookers, I’ve only just started using them to make soups and chili! It takes 6-8 hours to cook, but will give you 6+ servings. Put this on right before you go to bed, wake up, and pack your lunch!

18. Healthier 20 Minute Sesame Chicken

What I love about asian dishes is how easy they are to make and how they stay good for several days! This healthy take on sesame chicken is lighter on the brown sugar and honey but still heavy with flavor. I wish it had some veggies tossed in, but get creative and add them yourselves! Red bell pepper, snap peas, and broccoli would be great to add.

7 Easy Meal Prep Solutions

I’m a big fan of making my meal prep as easy as possible. The best ways to do this are with sheet ideas and one pot meal preps. Dump it all in and let it cook!

19. Spicy Dr. Pepper Shredded Pork

This recipe by Pioneer Woman might be the world’s easiest, high-protein, packed with flavor meal. With only 4 ingredients and a couple of spices, you’ll spend more time staring at your food than it’ll take to get in the oven. Warning, it does need about 6 hours in the oven to cook, but you’ll get about 13 meals (6oz protein per serving) at $1.08 each.

20. World’s Easiest Beef Enchiladas

I made these enchiladas a few months ago for a group of friends and everyone asked me for the recipe by the time the night was over. The best part: I was able to introduce them to the amazing blogger, Rosemarie Groner of BusyBudgeter. Double, triple, or quadruple the recipe and eat these enchiladas all week.

21. Life Changing Instant Pot Beef Stew

If you haven’t gotten sucked into the instant pot craze by this point, then I’m actually impressed! Instant pots are basically a pressure cooker, but they have taken the food blogging world by storm.

Want to skip on the 6-8 hour wait times with a crockpot? Buy yourself an instant pot and get the same meal done in 10% of the time.

I was given one for Christmas this year and are obsessed! This instant pot beef stew is loaded with flavor and light on the budget. With only 6 ingredients, this is definitely a budget friendly meal you can cook in a hurry. Pinch of Yum is my favorite food blog by far. Anything you see on their site gets a huge vote of approval from me.

22. Creamy Roasted Pumpkin Soup

This roasted pumpkin soup is one of my favorite cheap meal prep recipes. It’s easy to make and makes a ton of servings! All you have to do is roast the pumpkin and add it to a pot with some veggies and stock and let it come to a boil. You can jazz it up with some fun toppings.

Tip: make a batch of this soup and freeze half for a rainy day!

23. Dutch Oven Beef Stew

If you like beef stew, you must try this recipe! My friend Kelly adapted her mom’s recipe and added her own twist to it. Other than spices and oils, there are only five ingredients and it’s super easy to whip together!

24. 30 Minute One Pan Beef Penne

Unfortunately I don’t eat a ton of pasta these days because if I even look at carbs I’ll gain weight. That being said, every once in a while I like to treat myself to some rich, carby, cheesy pasta. This one pan penne is loaded with beef and chunks of mozzarella cheese, and you can do it all in one skillet

25. Grilled Italian Sausage Wraps

Sausage wraps were a staple in my house growing up. My dad would fire up the grill and 15 minutes later I’d be chowing down. This recipe definitely dresses them up a bit more but the mix of garlic, cheese, and tomatoes definitely take this to the next level.

7 Cheap Breakfast Ideas to Kick Off Your Day

Breakfast is usually my hardest meal of the day, but creating a few staples in my rotation has made all the difference. I recently compiled these all together in one place: breakfast ideas.

26. Superfood Instant Pot Oatmeal in a Jar

Oatmeal is one of the easiest things to meal prep for breakfast! If you’re looking for a quick breakfast idea, this instant pot oatmeal is perfect!

This is also the best looking oatmeal I’ve ever seen. You can load up the toppings with whatever you have on hand. This one has apples, walnuts, blueberries, sliced up carrots, and flax seed.

27. Slow Cooker Peanut Butter Oatmeal

I have an unhealthy obsessions with peanut butter so this recipe totally caught my eye when I saw it. This slow cooker oatmeal takes about 7-8 hours so you can put it on right before you go to bed or before you leave for work in the morning! You’ll have breakfast ready to eat.

28. Sweet Potato and Black Beans Breakfast Burritos

Breakfast burritos make for a great grab & go breakfast. Freeze the burritos for the perfect breakfast meal prep & they are vegetarian!

You can re-heat them in about a minute and eat it on your way to work. You could also make some eggs to stuff in the burrito for extra protein.

29. Mostly Prepped Sausage and Eggs: “Breakfast bomb”

If you have a bit of extra time in the morning or you’re willing to get up a few minutes early, then this is what I recommend. Make a “breakfast bomb” of whatever meat & veggies you want. This is your base for breakfast.

Then each morning, crack some eggs into your pan, and when they’re halfway done, drop a scoop of the meat & veggies in.

Do this and you’ll have a fresh breakfast every day while also cutting down on the time you have to spend each morning.

30. Crustless Spinach Bacon Quiche

Quiche is a an easy meal prep idea! You spend a bit of time making one and you can eat away at it all week. This is a great option if you want to sneak some veggies into your diet. I do recommend eating it within a few days of first making it though.

31. Keto Egg Muffins with Sausage and Veggies

Finding breakfast ideas that taste good throughout the week is tough. Egg muffins usually work well for me! They reheat easily & with a little hot sauce, they taste great.

I usually make 20-25 at a time and eat 5 a day for breakfast or a quick protein-packed snack.

You can also change up the meat and veggies used each time you make it! Once made, they take about a minute to heat up and can easily be eaten on the go.

32. Green Smoothies

Green smoothies are a regular for me! It’s by far the easiest way I load up on veggies in my diet. They’re super easy to make and store easily in mason jars.

Load up your blender with whatever greens you have on hand like spinach or kale. Add a green pear or green apple and 2 cups of water and you’re good to go.

12 Cheap Meal Prep Lunches to Save You Money

If you’re only here to grab some lunch ideas, then check out my list of 40 low calorie lunch meal prep solutions! If you’re having a hard time coming up with ideas, check out my guide on how to meal prep for picky eaters.

33. Mango, Feta, & Avocado Salad with Fresh Lime Juice

This meal prep salad looks amazing! I love every ingredient in this salad and I’m sure it would make for an awesome side chicken salad or salmon. If you’re looking for something light and fresh, give this chicken salad a try and let me know what you think!

If you want some more meal prep chicken salad options, I’ve got 30 salad ideas you can check out!

34. Green Lentil Curry with Kale

I first had lentil soup a few months ago and was blown away! It was hearty, tasty, and incredibly filling. This lentil curry meal prep recipe will take a bit of effort and some of the ingredients are less common, but if you’re wanting to try something out of the box this is a great recipe to go with.

35. Mega Veggie Vegan Chili

Now I’m super skeptical of vegan chili but after having some vegan queso last week with taco tofu on top, I’ve decided to give this meal prep idea a try! This meal prep recipe is loaded with veggies and spices and might be the only way this meat lover gives vegetarian ideas a try.

At 225 calories a serving, this recipe will help you save money, time, and eat healthy. Everything I’m trying to do.

36. Spiced Lentil Vegan Soup

Apparently lentils are pretty common for vegetarian and vegan eating. They’re a cheap source of non-animal protein and adds great texture / heartiness to a meal. A full cup of lentils will give you about 20 grams a protein! This lentil soup recipe looks amazing! And since all of the ingredients are veggies or spices, it is super cheap to put together if you’re in a hurry!

37. Roasted Veggie Spinach Pasta

One of my absolute favorite meal prep combos is pasta with sundried tomatoes! Add in some spinach and other veggies and you have a super healthy, but really good tasting pasta. If you want to up the protein simply add some chicken. At less than $2/bowl this is a super great budget friendly meal a one of my favorite chicken ideas!

38. Rockin’ 5 Ingredient Sweet Potato Turkey Chili Recipe

This meal prep recipe comes from my wife! Last fall she I came home to the amazing smell of this sweet potato turkey chili! I’ve asked her to make it several times since then because it is so good! Healthy and with only 5 ingredients + spices, it’s so easy to make. If you’re a fan of chili, you will love this one.

39. Skillet Meatballs in Marinara Sauce

If you’re looking for a cheap, low carb recipe these meatballs have to be on your list! They are super easy to make but loaded with flavor. Combine these with a side salad and you’ll make your heart and wallet happy.

40. Saucy Hungarian Red Potato Goulash, Like A Warm Blanky For The Soul

Now I know the name might throw you off, but this meal prep meal is incredible. The sausage and the potatoes soften up and almost create this mash of goodness. If you’ve got any meat & potato types in your family, this one HAS to be in your line-up. It’s one of those meals that really does warm you up all over.

41. Pressure Cooker Bolognese

This meal prep recipe comes from a fellow finance blogger, MrsMummyPenny! I’ve actually never had bolognese, but this recipe just got added to my list! This meal is loaded up with vegetables and since Lynn has been cooking this recipe for over 25 years I imagine she has perfected it! Check out her blog and give this recipe a try!

42. Cuban Shredded Beef (Slow Cooker)

If you’ve never had cuban beef, you haven’t lived. This shredded beef meal prep recipe is seriously life-changing. Sear the meat, drop it in a slow cooker, and put it over some rice and beans.

I’ll warn you that this one is a bit more time intensive, but it’s worth it. And again, at less than $2/meal, this is an easy recipe you’ll want to make again and again.

43. Healthy Make-Ahead Burritos

These healthy burritos are one of the few vegetarian solutions on this list! These are super easy to meal prep; all you need are tortillas, beans, rice, and any veggies you want to add to your healthy meals.

The beans give it some protein. You could even make some taco style tofu to add to them! Bake them, freeze them, and you’ve got a vegetarian friendly lunch ready for you.

44. Rancher’s Texas Chili

I made this meal prep recipe the other day and my wife was obsessed! I both grew up eating chili on a weekly basis. This recipe is easy to make, cooks plenty for leftovers, it’s cheap, and healthy. Everything I’m looking for.

What set’s Texas chili apart is the use of non-ground beef. Get yourself a chuck roast, trim the fat, and you’ll be set.

6 Cheap & Healthy Meal Prep Solutions for Weight Loss

Finding the right healthy solutions can be the key to losing weight. Here are six of my favorites, but I’ve got a whole list of 54 healthy ideas for weight loss on my other site!

45. Navajo Taco Bowls

This is the second recipe from Chelsea and it is the perfect answer if you are dieting, but want to get your taco fix. Ditch the tortillas and put this delicious taco meat over a salad with all of your favorite fixings. I highly recommend guacamole, greek yogurt as a sub for sour cream, and some sliced up cherry tomatoes. Try this idea and thank me later! Less than 30 minutes to prep and under $2/meal.

46. One Pan Healthy Italian Sausage and Veggies

If you haven’t caught on yet, but of my favorite cheap meal prep recipes are some form of meat & veggies. I generally try to avoid carbs, but sometimes it’s hard to eat on a budget this way. This recipe of turkey sausage and veggies is amazing! Super healthy, super easy, and a budget friendly meal you can cook over and over.

47. Sausage Egg Roll in a Bowl

Last time I ran a Keto diet I ate this meal ALL the time. Eating healthy and saving money can be a difficult balance to strike. You need to try this meal prep idea if you’re trying to save money and eat low-carb. It’s basically everything all of the goodness inside of eggrolls, stuffed into a lettuce wrap instead.

48. Healthy Baked Tilapia and Veggies

Tilapia is one of the cheapest cuts of fish, but can be questionable. Sure, it may not be best to eat farm-raised fish, but wild caught ain’t cheap and I figure if eating tilapia helps me lose weight I’ll end up better for it.

This meal prep dish is SUPER easy to make and only takes about 20 minutes! Just make sure you de-thaw your fish if it comes frozen.

49. Fish in Bulk – 4 Quick & Easy Recipes

This meal prep idea actually has 4 different fish cheap meal prep recipes you can use! Not all of them fall into the $2 or less range, but the “Citrus Soy Salmon Fillet Recipe” is awesome! Salmon is by far one of the healthiest foods anyone can eat and this recipe knocks it out of the park. Easy to make and about as close to a budget friendly meal as you can get with salmon.

50. Easy Unstuffed Bell Pepper Skillet

Here are another easy-to-make skillet meal prep solutions for you! My wife gives me a hard time, but most of the food I eat is basically just a mash of meat, veggies, and however many carbs I allow myself to eat.

These take a bit longer to make because of the chopping involved but you can easily make a week’s worth of food in one go. Depending on your health and goals you can double the meat, veggies, or rice to get the balance you want.

Dietary Preferences Meal Prep Recipes Table:

Affordable Meal-Prepping Tips

Before Going to the Store

1. Establish Your Nutritional Goals

Everyone has different dietary needs, so ask yourself what your body needs to fuel itself. When meal planning, the key is to have your basic nutrition have the right combination of carbs, proteins, and fats. Throw in some fruits and veggies to complete your balanced diet. The CDC recommends 1.5-2 cups of fruit and 2-3 cups of vegetables daily.

2. Set Your Budget

Once you have decided which meal recipes you are going for, set a budget for the ingredients and stick to it. I recommend shopping at stores like Aldi or Trader Joe’s to save money on basic items, which keep prices lower than most supermarkets.

3. Create a Shopping List

Impulse-buying is something many of us are guilty of; to avoid this, it’s important to have a plan before shopping. Do some research on some online recipes and make a list of the ingredients you’ll need.

At the Store

4. Read the Nutrition Labels

Instead of just grabbing the first item on the top shelf, take a few minutes to read the nutritional information on the bottom row to ensure you are getting the nutrients that your body needs.

5. Buy Ingredients on Sale

You’ll find most large grocery chains running weekly specials and sales on different ingredients like meat and poultry. It’s a good idea to check your grocery store’s website for these sales beforehand to plan your meal prep recipes around them.

6. Stock Up

A good way to save money on your weekly meal prep is to do bulk shopping. Ingredients like beans, grains,, and spices are usually cheaper when bought in large quantities, saving you money.

7. Try Plant-Based Recipes

Some of the most pocket-friendly meal prep recipes are those that call on plant-based ingredients. Plant proteins like soya beans and chickpeas are cheaper compared to animal-based proteins.

8. Buy Local

Everyone knows that store-brand items are way cheaper than well-known brands. In fact, experts agree that buying store brands can reduce your grocery costs by up to 40%.

After the Store

9. Preserve Your Food

Once you are back from the store, ensure that the food you’ve bought lasts as long as possible. You can do so by putting the ingredients in airtight containers and storing them in the fridge or pantry.

10. Avoid Wastage

When preparing your meals, think about how you can recycle the same ingredients for different meals. For instance, you can use leftover steak to make tacos or a stir fry the next day.

Frequently Asked Questions

Final Advice

I have been meal-prepping for years and learned that consistency is the secret to cooking on a budget. It’s easy to stick to the meal plan Mon-Thurs, but weekends can derail your week’s effort when you dine out. Stick to these dishes and watch how much money you start saving!

Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.