10 Affordable and Easy Healthy Meal Prep Ideas

Meal prepping is a time-saver and a smart way to maintain a healthy diet without breaking the bank. When cooking, it is recommended to plan and prepare the meals so that each contains all the necessary nutrients. Here are the 10 easy and affordable healthy meal prep ideas that will keep you fueled and satisfied throughout the week:

10 Best Healthy Meal Prep Ideas

Below are the ten best healthy meal prep ideas;

1. Overnight Oats 

Overnight oats are a healthy way of preparing oats that do not require cooking and can be prepared according to the individual’s preference. They contain high amounts of potassium, vitamin C, B-complex, vitamin E, and complex carbohydrates and are relatively fiber-rich. 

All that is needed for this meal prep recipe is rolling oats and the kind of milk you prefer, whether almond or soy, chia seeds for more fiber and omega fatty acids, and honey or maple syrup for a preservative. This can be topped with fruits such as berries and bananas, nuts like almonds and walnuts, and a sprinkle of cinnamon. Take and store it in a mason jar or any airtight jar and refrigerate then. It is perfect for breakfast. 

2. Veggie Stir-Fry 

A veggie stir-fry is an easy meal prep idea because it can incorporate any vegetable one may have in the kitchen. Some of the ideal vegetables include bell peppers, broccoli, carrots, snap peas, and mushrooms. 

Fry them in 2 tablespoons of olive oil, add garlic and ginger, and, if one prefers, add soy sauce or lemon juice. They are best eaten over brown rice or quinoa for a wholesome dinner that is rich in fiber, vitamins, and antioxidants. 

3. Sheet Pan Chicken and Veggie 

Dinner recipes are always easy when you use sheet-pan meals. Marinate the chicken breasts with the desired herbs and spices, then place them on a baking sheet with vegetables like sweet potatoes, Brussels sprouts, and red onions. 

Shower with olive oil, season with salt and pepper, and bake until internally heated through and vegetables are soft. Spoon into individual bowls for easy grab-and-go meals, sandwiches, or anything that can be reheated easily. 

4. Mason Jar Salads 

Mason jar salads are ideal for packing lunch in advance, and the salad will stay strong until lunch. When layering the dressing, place it in the base of the mason jar, then place the harder vegetables, such as cucumbers and bell peppers. 

‘Include protein in the form of grilled chicken, chickpeas, or tofu, and then garnish it with spinach or arugula. ’ Close the jar and store it in the refrigerator until required; shake before eating for a perfect and tasty salad. 

5. Turkey and Veggie Chili 

This turkey and veggie chili is healthy and freezes well, so it is a great candidate for meal prep. Cook ground turkey in a pot, then add tomatoes, kidney beans, corn, and a mix of chili powder, cumin, smoked paprika, and other suitable spices. 

Let cook until the flavors combine, and at this time, one may season to taste. Consuming the soup hot is best, accompanied by a spoonful of Greek yogurt and a few sprigs of cilantro or green onions. 

6. Greek Yogurt Parfaits 

Greek yogurt parfaits are a perfect little snack or breakfast that is rich in protein and probiotics. Put a layer of Greek yogurt on top of granola for that added texture, and accompany the yogurt with small fresh or frozen berries for that added sweetness in jars or any other small containers. Top with honey or garnish with nuts, such as almonds or pecans, to enhance the taste and provide more of the good fat. This meal prep recipe is very easy to prepare.

7. Quinoa Salad 

Quinoa salads are healthy, can be served hot or cold, and can also be prepared a day or two before. Prepare quinoa by rinsing it and boiling it in a pot with chicken broth, following the directions on the box, and set aside to cool. 

Add chopped vegetables such as tomatoes, cucumbers, and red onions and fresh herbs such as parsley or basil to the tossed salad. Top lightly with a dressing prepared using equal portions of olive oil, lemon juice, Dijon mustard, and a sprinkle of salt and pepper. Enjoy cold or at room temperature. This salad is ideal as a side dish or as a light lunch. 

8. Egg Muffins 

Egg muffins are a great dish for early morning breakfast or even as a snack that has been prepared the previous day. Beat the eggs with chopped Spinach, Bell peppers, tomatoes, shredded cheese, and cooked bacon/ sausage, if desired. 

Then spoon the mixture into greased muffin tins and bake it until set. Afterward, put it in the refrigerator and reheat it in the microwave when you are hungry to have your meal anytime. 

9. Lentil Soup 

Lentil soup is an easy and affordable recipe that provides protein, fiber, and vitamins to the human body. In a skillet, sauté onion, carrots, and celery in olive oil, then add rinsed lentils and vegetable broth. 

Add extra flavorings such as thyme, bay, and a dusting of smoked paprika. Let it simmer until the lentils are soft and season to taste. Divide into containers and put them in the freezer for next-day meals like lunch or dinner. 

10. Smoothie Packs 

Smoothie packs make it easy to grab a healthy and quick breakfast or snack without having to cut up the fruits and vegetables every morning. Each Ziploc freezer bag should contain a portion of spinach or kale, frozen fruits such as berries, mangoes, or pineapples, and ingredients like protein powder, chia seeds, or flaxseed. Mix it with any liquid you desire (almond milk or coconut water) to make a rich, healthy smoothie. 

Tips for Successful Meal Prep Recipes 

• Plan Ahead: Select recipes and make a shopping list to help you prepare. 
• Batch Cook: Cook plenty of food to avoid the need to cook during the week when you are busy. 
• Use Quality Containers: Buy containers that are microwave safe, and if possible, buy leak-proof containers, as they help preserve meals for a longer time. 
• Label Everything: Label the containers well to indicate what is inside and the date they were prepared for better organization. 
• Keep it Simple: Choose simple recipes that do not require processed foods and have a long shelf-life and non-perishable foods. 

Final Words

Preparing for the meals can be simple and take a lot of our time to prepare. By following these ten simple and cheap healthy meal prep ideas, you can eat healthy home-cooked meals through the week on a budget and in less time. It is possible to start with a few jars and explore various combinations of taste and consistency or guzzle up some health whenever needed.