12 Cheap Meal Prep Ideas For Daily Routine
Cheap Meal Prep Recipes means budget-friendly dishes that can be prepared in advance for multiple meals. It's all about streamlining your cooking process to save both time and money, usually involving simple ingredients and easy-to-follow instructions.
Cheap Meal Prep Recipes
From the perspective of someone who's looking to improve their daily routine, cheap meal prep recipes can be exciting and liberating. It's about more than skimping on flavor or nutritional value but uncovering a whole new world of wholesome, delicious meals that don't break the bank. The fun in making these meals presents a creative cooking adventure and helps you explore a range of cuisines and ingredients they might not have considered before.
Sweet Potato Breakfast Casserole
INGREDIENTS
- 1 ½ teaspoons avocado or olive oil
- 1 sweet potato, cubed (~2 cups diced)
- ½ lb. ground pork (may sub pre-made breakfast sausage of choice*)
- ½ teaspoons garlic powder
- ¼ teaspoon Italian seasoning
- ¼ teaspoon fennel, crushed
- ¼ teaspoon ground sage
- ½ teaspoon fine salt
- Pinch of black pepper
- pinch of cayenne
- ½ small red onion, diced or thinly sliced (about ½ cup)
- ½ red bell pepper, diced or thinly sliced (about ⅔ cup)
- 3 cups spinach leaves
- 8 large eggs
- Fine salt and pepper
- Avocado, sliced (optional)
Easy Sheet Pan Pancakes
INGREDIENTS
- 2 ½ cups 1:1 gluten-free flour (such as Bob’s Red Mill or King Arthur)
- 2 teaspoons baking powder
- 1 teaspoons baking soda
- Pinch of salt
- 1 ½ cups milk of choice
- 3 large eggs
- 2 ½ tablespoons avocado oil (or other light-tasting oil)
- 1 teaspoon pure vanilla extract
- Toppings of choice (strawberries, blueberries, chocolate chips, bananas, walnuts, etc.)
Egg Muffins
INGREDIENTS
- 1 cup cheddar cheese, shredded
- ¼ cup salami or cooked bacon, finely chopped
- ¼ cup green onions, finely chopped
- 12 large eggs
- 1 teaspoon salt
- ½ teaspoon ground black pepper
Chia Seed Pudding
INGREDIENTS
- 6 tablespoons chia seeds
- 1 ¾ cups milk, dairy or non-dairy
- 1 tablespoon maple syrup or honey
Toppings (optional):
- fruit
- granola
- nuts
- coconut flakes
- maple syrup or honey
Vegetarian Breakfast Quesadillas
INGREDIENTS
- 1 tablespoon butter, unsalted (or vegetable oil)
- 1 small onion, diced
- 1 medium green pepper, diced
- 4-5 white or brown mushrooms, diced
- 9 large eggs
- 2 tablespoons milk
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 6 (10-inch) flour tortillas
- 1 ½ cups white cheddar cheese, shredded (or cheese of your choice)
- non-stick cooking spray
Teriyaki Chicken Meal Prep
INGREDIENTS
TERIYAKI CHICKEN
- 2 tablespoon olive oil
- 2 lbs chicken thighs skinless, boneless (cut into 1-inch cubes)
Teriyaki Sauce Ingredients
- ½ cup soy sauce low sodium
- 2 tablespoon rice vinegar
- 1 tablespoon ginger minced
- 4 cloves garlic minced
- 2 tablespoon brown sugar
- 4 tablespoon honey
- 1 teaspoon sesame oil
- ½ cup water
- 4 teaspoon cornstarch
Garnish
- Sesame Seeds
- Green Onions
BROCCOLI AND RICE
- 1 cup white rice
- 1.5 cup water
- salt and black pepper to taste
- 2 small heads of broccoli
Orange Chicken Meal Prep
INGREDIENTS
Chicken
- 2 lbs chicken breasts boneless, skinless
- 2 tablespoon sesame oil
Sauce
- 1 cup orange juice
- ¼ cup chicken broth
- ¼ cup soy sauce low sodium
- 1 teaspoon garlic powder
- 1 tablespoon fresh ginger grated
- ½ tablespoon orange zest
- 3 tablespoon honey
- ½ teaspoon black pepper
Topping
- chopped green onion
- 2 tablespoon sesame seeds
Broccoli and Rice
- 1 cup rice
- 1.5 cup water
- salt and black pepper to taste
- 2 small heads of broccoli
Homemade Beef Burgers With Garlic Kale & Sweet Potatoes
Ingredients
Roasted Sweet Potatoes
- 2 medium sweet potatoes peeled and cut into cubes
- 1.5 tablespoons olive oil
- ½ teaspoon sea salt
- ½ teaspoon paprika optional
- ½ teaspoon cumin powder optional
Beef Burgers
- 1 tablespoon olive oil
- 1 onion finely diced
- 1.7-1.8 lbs. ground beef mince, 93% lean meat is what I used (800 g)
- 2 garlic cloves grated
- ½ teaspoon chilli flakes or powder or pepper
- 1 teaspoon of sea salt
- 2 tablespoons chopped parsley
Garlic Kale
- 1 bunch kale 5-6 leaves, removed from stems and roughly cut
- 1 large carrot halved and sliced
- 2 cloves garlic
- 2 tablespoons olive oil ghee or butter is lovely if tolerated
- ½ teaspoon sea salt
- 2 tablespoons lemon juice half a lemon
Keto Sausage Egg And Cheese Bites
INGREDIENTS
- 1 pound breakfast sausage
- 4 ounces cream cheese softened
- 3 eggs beaten
- 1 cup shredded cheddar
- ⅓ cup coconut flour
- ½ teaspoon baking powder
Easy Keto Everything Bagels Recipe
Ingredients
- 1 cup shredded cheese, cheddar, mozzarella, any kind of cheese that melts well.
- ½ cup grated parmesan, or asiago, or other hard, dry, grated cheese.
- 2 eggs
- 2 tablespoon everything bagel seasoning
Easy Chicken And Vegetable Meal Prep
INGREDIENTS
- 1 lb. Brussels sprouts ($1.99)
- 1.25 lbs. sweet potato* ($1.25)
- 3 tablespoon cooking oil, divided ($0.12)
- ¼ teaspoon salt ($0.02)
- ¼ teaspoon pepper ($0.02)
- 1.3 lb. boneless, skinless chicken breast ($6.79)
- 2 teaspoon steak seasoning ($0.20)
- ½ teaspoon smoked paprika ($0.05)
- ½ tsp sweet paprika ($0.05)
- 1 tablespoon butter ($0.10)
Breakfast Meal Prep
Ingredients
- 1 lb russet potatoes, yams, or sweet potatoes, diced
- 2 Tbsps avocado oil or olive oil, divided
- 1 tablespoon herbes de Provence or Italian seasoning
- 1 teaspoon garlic powder
- sea salt and freshly ground black pepper, to taste
- 8 slices nitrate-free bacon
- 8 large eggs, lightly beaten
- 1 lb. fresh green beans, ends trimmed and blanched
- ¼ cup freshly shredded cheddar cheese
