32 Practical Meal Prep Tips For Weight Loss

Struggling with a limited food budget? Meal planning can be daunting, but fear not – this collection of affordable meal prep recipes is here to help. You don’t have to break the bank to enjoy nutritious and delicious meals.

With some planning and preparation, you can create a culinary masterpiece on a shoestring budget. To get started, check out these top-notch cheap meal-prep dishes that won’t dent your wallet.

Greek Chickpea Salad


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Indulge in this Greek Chickpea salad, a vibrant medley of flavors and textures. The dish is comprised of fluffy couscous, juicy cherry tomatoes, chickpeas, crunchy cucumbers, savory olives, and tangy feta cheese. This salad’s charm extends beyond its mouthwatering appeal – it also boasts an impressive nutritional profile, providing nearly half of your daily fiber needs. This translates to a significant boon for digestive health.
Per serving, this salad offers:

Calories: 688
Fats: 27g
Protein: 22g
Carbs: 91g
Fiber: 12g
Sugar: 11g

Meal Prep Shrimp Taco Bowls


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Combining succulent Mexican-seasoned shrimp with black beans not only provides a flavorful dish, but also offers excellent value for your budget. You’ll enjoy just the right amount of shrimp to satisfy your cravings without breaking the bank. The best part? This meal is packed with nutritious ingredients, including corn, tomatoes, brown rice, and cheddar cheese, ensuring you’ll feel full and satisfied after consumption. Shrimp is not only a treat for the taste buds but also boasts numerous health benefits. When it comes to nutrition facts per serving, this dish impresses: 335 calories, 10g of fat, 17g of protein, 45g of carbohydrates, 7g of fiber, and just 3g of sugar.

Crock Pot Teriyaki Chicken


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The menu features slow-cooked shredded chicken in a Japanese-inspired dish. For those without a slow cooker, I suggest investing in a budget-friendly option. Simply set the cooker to low and let it simmer for 4-6 hours. Once cooked, use a meat shredder like one found here to easily shred the chicken into tender strands. A programmable slow cooker is particularly useful as it allows you to program the cooking time, ensuring that the chicken doesn’t dry out even after the set period has elapsed. Nutrition information per serving includes: Calories – 534, Fats – 14g, Protein – 43g, Carbs – 63g, Fiber – 4g, and Sugar – 22g.

Mediterranean Hummus Bowls


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These Mediterranean Hummus Bowls are a flavorful and textured culinary delight, boasting an array of ingredients including Greek-seasoned ground beef, rich hummus, crunchy cucumbers, sweet grape tomatoes, salty olives, and tangy feta cheese. What’s more, these bowls can be prepared in just 25 minutes, making them an ideal solution for busy meal prep routines. With a nutritional profile that includes 644.3 calories, 31.88g of fats, 20.93g of protein, 64g of carbohydrates, and 7.3g of fiber per serving, these bowls are not only delicious but also provide a satisfying and balanced meal.

Meal Prep Whole30 Sweet Potato Hash


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Indulge in a sweet treat without compromising on health with this scrumptious Sweet Potato Hash. The combination of sweet potatoes, bell peppers, and red onions creates a delightful flavor profile that will satisfy your sweet tooth. And the best part? You can easily make homemade sausage by browning ground chicken and turkey in a skillet, seasoning it with breakfast sausage spices. This low-fat meal is not only delicious but also packed with nutrients. Per serving, this dish offers: 352 calories, 7g of fats, 27g of protein, 26g of carbohydrates, 5g of fiber, and 9g of sugar.

Crispy Sesame Tofu with Zucchini Noodles


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Indulge in the trifecta of culinary delights – crispy tofu, nutty sesame peanut sauce, and zucchini noodles that will transport your taste buds to a world of flavors. Zucchini noodles are surprisingly easy to prepare. Simply feed your zucchini through a spiralizer, which can be as simple as using a device specifically designed for this purpose. For instance, the spiralizer recommended here boasts an impressive 35% strength advantage over other products on the market, ensuring you get the best value for your money. In terms of nutrition, each serving yields: Calories – 397, Fats – 31g, Protein – 18g, Carbs – 16g, Fiber – 3g, Sugar – 10g.

Meal Prep Cottage Cheese Tuna Salad


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In a creative twist on traditional tuna salad, cottage cheese takes center stage. By substituting mayonnaise with this dairy delight, you can enjoy the rich creaminess of your favorite tuna dish without sacrificing calories. The added bonus? Cottage cheese amplifies the protein content, making it an excellent choice for those looking to boost their intake. For more pescatarian meal prep inspiration, explore our comprehensive guide. Per serving, this recipe yields a nutritional profile that’s hard to beat: 337 calories, with 11g of fats, 43g of protein, 14g of carbohydrates, and a respectable 3g of fiber. Sugar content is moderate at 7g per serving.

Instant Pot Chicken Fried Rice Meal Prep Bowls


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Indulge in the flavors of traditional Chicken Fried Rice without the hassle of stir-frying. This Instant Pot recipe makes it a breeze to prepare, requiring only that you add all the ingredients to your Instant Pot. If you’re in the market for an Instant Pot, you can find one at an affordable price here. Each serving boasts a satisfying nutritional profile: 325 calories, 11g of fat, 22g of protein, 35g of carbohydrates, 3g of fiber, and just 2g of sugar.

Taco Lettuce Wraps Meal Prep


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Ditch traditional tacos for a nutritious twist with Taco Lettuce Wraps, a game-changing alternative that not only tantalizes your taste buds but also keeps calories in check. By substituting lettuce for tortillas, you’re instantly reducing the overall calorie count.

To infuse these wraps with bold flavors, don’t be shy about reaching for your trusty measuring spoons. You’ll need them to get the perfect balance of spices that will elevate this dish from ordinary to extraordinary. For a top-notch set of measuring spoons, I recommend checking out [insert link here]. Per serving, Taco Lettuce Wraps boast impressive nutritional stats:

Per Serving: 325 calories, 11.6g fat, 26.4g protein, 33.2g carbs, 9.9g fiber, and 6.9g sugar.

Mexican Red Bean Quinoa Casserole Meal Prep

Simplifying meal prep just got a whole lot easier with casseroles. By combining your ingredients in a single dish and letting the oven do the work, you can enjoy a quick and satisfying meal without the fuss. And if you’re looking to add some plant-based protein to the mix, consider swapping out traditional pasta or rice for quinoa. Not only is it a great source of protein, but it’s also packed with fiber, vitamins, and minerals. Per serving, our casserole recipe yields: Calories – 560, Fats – 18g, Protein – 27g, Carbs – 77g, Fiber – 14g, Sugar – 15g.

Tofu Burrito Bowl Meal Prep


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As the trend of incorporating more plant-based dishes into our diets continues to grow, it’s no surprise that many of us are seeking out innovative and nutritious alternatives to traditional favorites. One such option is this clever take on Burrito Bowls, which replaces ground beef with pan-fried tofu for a protein-packed twist. Not only does this dish offer a delicious vegan alternative, but the plant-based ingredients also provide a wealth of anti-inflammatory benefits and immune system support. With just 210 calories per serving, this meal prep idea is not only tasty, but also remarkably low in fat and high in fiber. Take a look at the nutritional breakdown for a detailed snapshot: Calories: 210; Fats: 18.6g; Protein: 10g; Carbs: 40g; Fiber: 12.1g; Sugar: 0.1g. For more healthy and low-calorie meal prep inspiration, be sure to check out our related resources.

Ground Beef Zucchini Sweet Potato Skillet Meal Prep


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Meal prep has numerous advantages, but the aftermath can be a chore. That’s where this cast-iron skillet meal prep tool shines. Its even heat distribution ensures consistent cooking results, thanks to its exceptional thermal conductivity. The addition of a heat-resistant handle provides an added layer of safety. Nutrition information per serving is as follows: 373 calories, with 8g of fats, 30g of protein, 41g of carbohydrates, and a respectable 8g of fiber and 16g of sugar.

Roasted Vegetable Salad Meal Prep


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Indulge in this vibrant veggie-packed meal prep, where a medley of colorful vegetables takes center stage. The star cast includes grape tomatoes, zucchini, yellow squash, and red onions, all perfectly caramelized to bring out their natural sweetness. A supporting role is played by savory mushrooms, adding depth to the dish. To elevate the flavor profile, the meal prep is accompanied by creamy hummus and a tangy homemade Lemon Dill Tahini dressing. This harmonious combination not only delights the palate but also provides a nutritional boost.Per serving:* Calories: 395.3g* Fats: 20.02g* Protein: 16g* Carbs: 52.28g* Fiber: 12.08g* Sugar: [insert sugar content]

Meal Prep Cranberry Walnut Chicken Salad


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This innovative chicken salad boasts a medley of flavors and textures, courtesy of the unexpected combination of walnuts providing crunch, dried cranberries contributing sweetness and tartness, and Greek yogurt adding creaminess and an extra boost of protein. Meanwhile, the subtle notes of tarragon inject a hint of minty freshness and peppery zest. The result is a game-changing twist on traditional chicken salad that may just convert you to this new standard.

Tuna Salad Meal Prep


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This tuna salad is a game-changer, boasting a harmonious balance of flavors and textures. The sweetness from red onions and pickle relish is beautifully offset by the tanginess of Dijon mustard, while the crunch from celery provides a satisfying contrast to the creaminess of Greek yogurt. Meanwhile, a squeeze of lemon juice adds a refreshing touch, elevating the dish to new heights. With its impressive nutritional profile, this tuna salad makes for a guilt-free snack or meal option.

Low-Carb Sheet Pan Sausage & Veggies


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For those looking to enjoy a low-carb diet without breaking the bank, a sheet pan dish is an excellent option. By cooking sausages with a colorful medley of low-carb vegetables like yellow bell peppers, zucchinis, and butternut squash, you’ll achieve a delightful balance of savory and sweet flavors.

Not only does this recipe deliver on flavor, but it’s also surprisingly nutritious. With 404 calories per serving, 29g of fats, 14g of protein, 21g of carbohydrates, and a respectable 5g of fiber, you can feel good about what you’re putting in your body.

And the best part? This recipe is easy to scale up or down depending on your needs. Plus, it’s a great option for meal prep or a quick weeknight dinner.

Autumn Kale & Sweet Potato Salad


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This autumnal Kale & Sweet Potato Salad is a masterclass in balancing flavors and textures. The natural sweetness of the sweet potatoes harmonizes beautifully with the earthy bitterness of the kale, while the pepitas and pecans add satisfying crunch and the dried cranberries provide a tangy contrast. Meanwhile, the homemade Maple Tahini dressing brings it all together with its complex blend of sweet, sour, savory, salty, and spicy notes.

Nutritional Breakdown (per serving):
Calories: 629.05;
Fats: 31.13g;
Protein: 9.48g;
Carbs: 85.83g;
Fiber: 13.35g;
Sugar:

Salmon Patties with Coleslaw Meal-Prep Bowls


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Indulge in the delightful combination of pan-fried salmon patties, fresh coleslaw, and a rich homemade dressing. The best part? This culinary treat won’t break the bank, thanks to the affordable use of canned salmon. While it’s true that canned salmon contains sodium, you can mitigate this drawback by opting for a low-sodium variety. Here’s a breakdown of the nutritional benefits per serving: Calories: 186, Fats: 9g, Protein: 24g, Carbs: 3g, Fiber: 1g, Sugar: 1g.

Chicken Burrito Bowls


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A mouthwatering blend of taco seasoned ground chicken, black beans, corn, cherry tomatoes, and cauliflower rice makes for a deliciously satisfying meal. If time is of the essence, pre-packaged cauliflower rice can be a convenient substitute, readily available at most grocery stores. Nutritionally, this dish boasts an impressive breakdown: Per serving, you’ll find 517 calories, 17g of fat, 42g of protein, 57g of carbohydrates, and a respectable amount of fiber (15g) and sugar (8g).

Garlic Herb Chicken & Asparagus Meal Prep


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This Garlic Herb Chicken & Asparagus Meal Prep truly stands out, thanks to the aromatic garlic herb mixture that elevates the flavors of the chicken and asparagus. The addition of Italian-inspired notes gives this dish a distinct character. Meanwhile, the cauliflower rice adds a delightful textural contrast.
When it comes to the nutritional profile, each serving yields:
Calories: 363
Fats: 17.4g
Protein: 36.8g
Carbs: 19g
Fiber: 7.6g
Sugar: 7g

Teriyaki Chicken Meatball Meal Prep


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If you’re on the hunt for a Paleo-friendly meatball meal prep option, look no further! This recipe yields juicy and flavorful meatballs that just happen to be free from grains and processed ingredients. To keep things strictly Paleo, we’ll be relying on coconut flour to bind our meatballs together. And if you need to stock up on some high-quality coconut flour for future recipes, I’ve got you covered with this trusted supplier.From a nutritional standpoint, each serving of these meatballs checks in at 595 calories, with a decent balance of fats (15.2g), protein (42.2g), carbs (71.6g), fiber (4.9g), and zero added sugar.

Big Mac in a Bowl


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The iconic Big Mac sandwich is a masterclass in flavor combination, featuring tender and well-seasoned ground beef, melted cheddar cheese, crisp lettuce, sesame seeds, onions, and tangy dill pickles. But the true magic happens when you add the signature special sauce – creamy, rich, and surprisingly low-carb friendly for those monitoring their carb intake.

Nutritional Breakdown (per serving):
Calories: 530
Fat Content: 44g
Protein: 39g
Carbohydrates: 6g
Fiber: 3g
Sugar: 9g

Whole30 Buffalo Chicken Casserole


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This delectable Buffalo Chicken Casserole is a symphony of flavors, harmoniously blending creamy, cheesy, savory, sweet, and spicy notes. To achieve its velvety richness, nutritional yeast plays a starring role – not only does it tantalize the taste buds but also boasts impressive nutritional credentials. For those looking to stock up on this superfood, a reliable source can be found here. Nutritionally speaking, each serving delivers: 402 calories, 22.6 grams of fat, 35.6 grams of protein, 14 grams of carbohydrates, and a satisfying 5.8 grams of fiber – with no added sugar in sight.

Chickpea Salad


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This Chickpea Salad is a breath of fresh air, boasting a vibrant appearance, robust flavor, and satisfying texture. The roasted chickpeas are the real showstoppers – their crispy, smoky, and slightly spicy nature makes them an addictive addition. What’s more, this salad packs a nutritious punch, offering a substantial dose of protein and fiber to keep you feeling full and energized throughout the day.

Honey Garlic Shrimp Meal Prep


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If you’re seeking a lunch idea that’s sure to impress your colleagues, look no further than this Honey Garlic Shrimp Meal Prep. This mouth-watering dish features succulent shrimp smothered in a sweet and savory honey garlic sauce, pan-fried to perfection. The combination of flavors is nothing short of impressive, with notes of sweetness, spiciness, and umami that are sure to satisfy even the most discerning palates.

To take it to the next level, this meal prep also includes crisp sugar snap peas and a serving of brown rice, making for a well-rounded and filling meal. With its impressive nutritional profile – per serving, you can expect 345 calories, 6g of fat, 29g of protein, 27g of carbohydrates, and 4g of fiber, with only 2g of sugar – this dish is sure to be a winner in the office cafeteria.

Korean Beef Bowl


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Indulge in the flavors of Korea with this mouthwatering Beef Bowl that will hit the spot. This satisfying dish combines tender beef, perfectly seasoned with Korean spices, with a refreshing medley of crunchy carrot and cucumber, fluffy brown rice, and a perfectly cooked egg. With each bite, you’ll enjoy a delightful balance of textures and tastes. And as an added bonus, this recipe is generously portioned to provide a filling and nutritious meal. Here are the nutritional details: Per serving, you can expect approximately 590 calories, with 19.2g of fat, 44.7g of protein, 58.2g of carbohydrates, 4.8g of fiber, and a manageable 13.9g of sugar.

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