Save Money and Eat Well – Easy Budget Meal Prep Plans for 2025

Saving
money
while
eating
well
is
a
challenge
many
of
us
face.
Add
the
need
to
fuel
a
fitness
lifestyle,
and
it
can
feel
like
an
uphill
battle.

Trust
me,
I
get
it!

This
totals

$50
per
week,
making
it
an
affordable
and
efficient
way
to
fuel
a
fitness
lifestyle
while
staying
on
budget.

As
someone
who
hits
the
gym
5-6
days
a
week,
it
took
some
trial
and
error
to
figure
out
how
to
meal
prep
on
a
budget
without
sacrificing
the
nutrients
I
need
to
keep
crushing
my
workouts.

Why
Meal
Prep?

First
things
first:
meal
prep
is
a
game-changer.
When
I
started
prepping
my
meals,
I
noticed
three
big
wins:

1. 
   Saved
   Time:
   No
   more
   scrambling
   to
   cook
   after
   a
   long
   day
   or
   resorting
   to
   takeout.
2. 
   Saved
   Money:
   Those
   $15
   lunches
   and
   $7
   lattes
   add
   up
   fast!
3. 
   Better
   Nutrition:
   Controlling
   what’s
   on
   my
   plate
   means
   I’m
   hitting
   my
   macros
   and
   avoiding
   junk.

How
to
Plan
Your
Budget-Friendly
Meal
Prep

Step
1:
Set
Your
Budget

It’s
totally
doable,
especially
if
you
shop
smart.
For
example:

• 
  Proteins:
  Chicken
  thighs,
  ground
  turkey,
  eggs,
  and
  canned
  tuna
  are
  your
  MVPs.
  Chicken
  thighs
  are
  about
  $2
  per
  pound
  at
  most
  grocery
  stores.
• 
  Carbs:
  Rice,
  oats,
  sweet
  potatoes,
  and
  whole-grain
  pasta
  are
  affordable
  and
  versatile.
  A
  5-pound
  bag
  of
  rice?
  $5,
  and
  it
  lasts
  forever.
• 
  Veggies:
  Frozen
  is
  your
  friend.
  A
  bag
  of
  frozen
  broccoli
  or
  spinach
  is
  around
  $1–$2.
• 
  Extras:
  Olive
  oil,
  spices,
  and
  condiments
  go
  a
  long
  way
  and
  don’t
  need
  to
  be
  bought
  weekly.

Step
2:
Pick
Your
Recipes

Here’s
a
simple
formula
for
success:

Protein
+
2.
Veggies
+
3.
Carb
+
4.
Flavor

For
example:

• 
  Meal
  1:
  Garlic
  herb
  chicken,
  roasted
  broccoli,
  and
  sweet
  potatoes.
• 
  Meal
  2:
  Turkey
  taco
  bowls
  with
  rice,
  beans,
  and
  salsa.
• 
  Meal
  3:
  Egg
  and
  veggie
  scramble
  with
  a
  side
  of
  avocado
  toast.

Step
3:
Shop
Smart

• Hit
  up
  discount
  stores
  like
  Aldi,
  Trader
  Joe’s,
  or
  even
  Walmart.
  Their
  private-label
  brands
  are
  super
  affordable
  and
  great
  quality.
• Check
  weekly
  ads
  and
  stock
  up
  when
  staples
  go
  on
  sale.
  I
  scored
  chicken
  breasts
  for
  $1.99/lb
  last
  week
  and
  froze
  half
  for
  later.
• Use
  store
  apps
  for
  digital
  coupons.
  Kroger’s
  app
  saved
  me
  $8
  on
  one
  trip.

My
Go-To
Grocery
List
(and
Costs
for
2025)

Here’s
a
breakdown
of
what
I
typically
buy
for
a
week
of
meal
prep.
Prices
are
based
on
current
averages:

Proteins:

• 
  Chicken
  breast:
  $3.50/lb
  (I
  grab
  a
  3-lb
  pack
  for
  $10.50)
• 
  Eggs:
  $3.00/dozen
• 
  Canned
  tuna:
  $1.25/can
  (x4
  =
  $5)
• 
  Greek
  yogurt:
  $5
  for
  a
  32-oz
  tub
• 
  Protein
  powder:
  $25
  for
  a
  tub
  (lasts
  weeks,
  so
  let’s
  call
  it
  $5/week)

Carbs:

• 
  Brown
  rice:
  $2.50
  for
  a
  2-lb
  bag
• 
  Sweet
  potatoes:
  $1.20/lb
  (I
  grab
  4
  lbs
  =
  $4.80)
• 
  Oats:
  $3.00
  for
  an
  18-oz
  container
• 
  Whole-grain
  bread:
  $3.50/loaf

Veggies
and
Fruits:

• 
  Frozen
  
  broccoli:
  $2.50
  for
  a
  16-oz
  bag
  (x2
  =
  $5)
• 
  Spinach:
  $4
  for
  a
  large
  bag
• 
  Bananas:
  $0.60/lb
  (I
  grab
  3
  lbs
  =
  $1.80)
• 
  Apples:
  $1.50/lb
  (3
  lbs
  =
  $4.50)
• 
  Mixed
  
  berries
  (frozen):
  $8
  for
  a
  large
  bag

Total:
Around
$60

My
Weekly
Meal
Prep
Plan

Here’s
what
a
week
of
eating
looks
like
for
me:

Breakfast

Option
1:
Overnight
Oats

• ½
  
  cup
  oats
• ½
  cup
  almond
  milk
• 1
  scoop
  protein
  powder
• ½
  cup
  mixed
  berries
• 1
  tbsp
  peanut
  butter

Cost:
~$1.50/serving

Option
2:
Scrambled
Eggs
and
Toast

• 3
  eggs
• 2
  slices
  whole-grain
  bread
• Spinach
  (sautéed)

Cost:
~$1.80/serving

Lunch

Option
1:
Chicken
and
Rice
Bowl

@jalalsamfit

High
Protein
Garlic
Herb
Chicken
Rice
Bowls!
Only
485
Calories🍗🧄🍚
No
more
boring
chicken
&
rice!
This
is
Some
of
the
best
tasting
chicken
i’ve
made.
Packed
with
flavor,
so
juicy
&
perfect
with
fragrant
garlic
herb
rice😮‍💨🔥
Macros
Per
Serving
(4
Servings
Total)
485
Calories
|
48g
Protein
|
43g
Carbs
|
13g
Fat
Ingredients
(To
Make
4
Servings)
Garlic
Herb
Chicken
–
900g
Raw
Chicken
Thighs,
Boneless
Skinless
–
1
Tbsp
Garlic
Paste
or
5
Minced
Garlic
Cloves
–
1.5
Tsp
Salt
–
1.5
Tsp
Black
Pepper
–
2
Tsp
Mixed
Herbs
(Oregano,
Basil,
Thyme)
–
1.5
Tsp
Parsley
–
1.5
Tsp
Paprika
–
1
Tsp
Chilli
Flakes
(can
remove
if
you
don’t
like
spicy)
–
2
Tsp
Olive
Oil
–
15g
Light
Butter
or
Cooking
Spray
(For
cooking)
Fragrant
&
Fluffy
Rice
–
4
Garlic
Cloves
Chopped
–
100g
Chopped
Red
Onion
–
150g
Chopped
Red
&
Green
Bell
Pepper
–
1.5
Tsp
Salt
–
1
Tsp
Black
Pepper
–
2
Tsp
Mixed
Herbs
–
1.5
Tsp
Parsley
–
2
Tsp
Paprika
–
560g
Cooked
Basmati
Rice
–
1
Tbsp
Freshly
Chopped
Parsley
(Optional)
Don’t
forget
to
check
out
My
Digital
Cookbooks
with
over
200+
Easy
&
Delicious
Recipes!👨‍🍳❤️
Important
Cooking
Notes
–
Marinate
the
chicken
for
at
least
30mins
or
overnight
for
best
flavour
–
Cook
the
chicken
thighs
on
medium
heat
in
a
little
butter
or
cooking
spray
for
5-6
mins
each
side.
You
want
to
develop
a
really
good
crust
for
extra
flavour
–
Once
cooked,
set
to
the
side
to
rest
while
you
make
the
rice
–
Cook
the
garlic,
onion
and
peppers
for
5-6
mins
on
medium
low
heat
till
soft
before
adding
the
extra
seasonings
and
cooking
for
another
2
mins
–
When
adding
the
cooked
rice,
make
sure
to
mix
it
in
well
so
every
grain
gets
that
vibrant
colour
and
flavour.
Add
extra
paprika
and
salt
if
needed
–
Slice
up
the
chicken
thighs
into
cubes
then
serve
with
the
rice!
I
like
to
add
a
little
lemon
juice
or
pair
with
a
sauce
of
your
choice
.
.
.
.

#chickenrecipes

#garlicbutter

#chicken

#chickenrice

#mealprep

#highprotein

#healthyrecipes

#weightloss

#foodie

#lowcalorie

#easyrecipes

#mealprepideas

#grilledchicken

#eathealthy

#garlicandherb

♬
original
sound
–
Jalalsamfit

Cost:
~$2.50/serving

Option
2:
Tuna
Salad
Wrap

• 1
  
  can
  tuna
• 1
  tbsp
  olive
  oil
• Spinach
• 1
  whole-grain
  tortilla
  (optional;
  substitute
  with
  rice
  for
  a
  gluten-free
  option)

Cost:
~$2.25/serving

Dinner

Option
1:
Sweet
Potato
and
Chicken
Bake

Cost:
~$3/serving

Option
2:
Greek
Yogurt
Bowl

• 1
  cup
  Greek
  yogurt
• ½
  cup
  mixed
  berries
• Drizzle
  of
  honey
  (optional)

Cost:
~$2/serving

Snacks

Time-Saving
Tips

1. 
   
   Cook
   in
   Batches:
   I
   grill
   all
   my
   chicken
   for
   the
   week
   on
   Sunday
   and
   store
   it
   in
   airtight
   containers.
   Same
   with
   roasting
   sweet
   potatoes
   and
   veggies.
2. 
   Invest
   in
   Storage:
   Reusable
   containers
   and
   freezer
   bags
   are
   a
   meal
   prepper’s
   best
   friends.
3. 
   Keep
   It
   Simple:
   Fancy
   recipes
   are
   fun,
   but
   sticking
   to
   basics
   saves
   time
   and
   money.

Why
This
Plan
Works
for
Fitness

As
someone
who’s
serious
about
working
out,
I
prioritize
hitting
my
protein
and
carb
targets.
Here’s
how
this
plan
supports
my
goals:

• 
  Protein:
  Each
  day
  provides
  about
  120-150g
  of
  protein,
  which
  is
  perfect
  for
  muscle
  repair
  and
  growth.
• 
  Carbs:
  Complex
  carbs
  like
  brown
  rice
  and
  sweet
  potatoes
  keep
  my
  energy
  steady
  for
  workouts.
• 
  Fats:
  Healthy
  fats
  from
  olive
  oil
  and
  peanut
  butter
  support
  overall
  health
  and
  keep
  me
  feeling
  full.

Fitness
Fuel
on
a
Budget

As
someone
who

lifts
weights
four
times
a
week
and
throws
in
a
couple
of
cardio
sessions,
I
need
meals
that
fuel
my
workouts.
These
budget-friendly
ideas
give
me
the
energy
to
crush
my
goals:

• 
  Pre-Workout
  Snack:
  Banana
  with
  peanut
  butter.
  Cost:
  $0.50.
• 
  Post-Workout
  Meal:
  Grilled
  chicken
  and
  rice
  with
  a
  side
  of
  broccoli.
  Cost:
  $2.50.
• 
  Hydration
  Hack:
  I
  flavor
  my
  water
  with
  slices
  of
  lemon
  or
  cucumber
  to
  avoid
  wasting
  money
  on
  sugary
  drinks.

How
Much
Does
It
All
Cost?

Here’s
a
rough
breakdown
of
my
weekly
grocery
budget:

• 
  Proteins:
  $20
  (chicken,
  turkey,
  eggs,
  and
  salmon)
• 
  Carbs:
  $10
  (rice,
  oats,
  tortillas,
  and
  sweet
  potatoes)
• 
  Veggies/Fruits:
  $15
  (frozen
  broccoli,
  spinach,
  apples,
  and
  berries)
• 
  Extras:
  $5
  (almond
  milk,
  spices,
  peanut
  butter)

Total:
$50.

Staying
Motivated

Adjusting
for
Your
Needs

Need
more
calories?
Add
an
extra
snack
or
bump
up
portion
sizes.
Prefer
plant-based
options?
Swap
chicken
for
tofu
or
beans.

Conclusion

Eating
well
on
a
budget
isn’t
just
possible;
it’s
empowering.
It’s
about
taking
control
of
your
health,
finances,
and
fitness
goals.

With
a
little
planning
and
creativity,
you
can
fuel
your
workouts,
save
money,
and
enjoy
delicious
meals
every
day.

Trust
me,
once
you
get
the
hang
of
it,
meal
prep
will
become
second
nature
—
and
your
future
self
will
thank
you!