Meal Prep on a Budget: Feed Yourself for Under $50/Week

Let me guess: you started meal prepping to save money, but somehow you're still spending $80+ at the grocery store every week. You see those beautiful meal prep posts on social media with expensive proteins, organic everything, and specialty ingredients you've never even heard of.

Here's the truth nobody talks about: meal prep doesn't have to be expensive. In fact, when done strategically, it's one of the most powerful tools for slashing your food budget while eating better than you did when you were ordering takeout three times a week.

The difference between expensive meal prep and budget meal prep isn't the quality of food—it's knowing which ingredients give you the most bang for your buck, how to avoid waste, and which shortcuts are actually worth it.

In this guide, I'm breaking down exactly how to meal prep for under $50 per week, including a complete shopping list, budget-friendly recipes that don't taste cheap, and the money-saving strategies that actually work in real life. For even more budget tips, check out our budget grocery shopping tips.

The $50/Week Budget Breakdown

Before we dive into recipes, let's look at where your money goes:

Week 1 Budget: $50

• Proteins: $15 (30%)
• Grains/Starches: $8 (16%)
• Vegetables: $10 (20%)
• Pantry Staples: $12 (24%)
• Extras/Snacks: $5 (10%)

This budget covers lunch and dinner for one person for 7 days (14 meals total), which comes out to about $3.57 per meal. Compare that to the average $12-15 restaurant meal or even a $8-10 fast food order.

The Budget Meal Prep Shopping List

Proteins (Choose 2-3)

• Chicken thighs (bone-in, skin-on): $1.29/lb (cheapest chicken option)
• Ground beef or turkey: $3-4/lb (choose 80/20 for flavor)
• Eggs: $3/dozen (less than $0.25 per egg)
• Dried beans: $1.50/lb (makes 6-7 cups cooked)
• Canned tuna: $1/can (easy protein, no cooking)

Pro tip: Chicken thighs are cheaper than breasts and stay moist during reheating. Bone-in is cheaper than boneless—you're paying for convenience.

Grains & Starches

• Rice (white or brown): $1/lb (a 2-lb bag costs $2 and makes 12 cups cooked)
• Pasta: $1-1.50/lb
• Potatoes: $0.60/lb (5-lb bag for $3)
• Oats: $0.15/serving (for breakfast meal prep)

Pro tip: Buy the biggest bag you can afford and store. Price per pound drops significantly with larger quantities.

Vegetables (Fresh & Frozen)

• Frozen mixed vegetables: $1.50/lb bag (pre-chopped, no waste)
• Cabbage: $0.50/lb (lasts 2+ weeks in the fridge)
• Carrots: $0.80/lb
• Onions: $0.80/lb
• Canned tomatoes: $1/can
• Frozen broccoli: $1.50/bag

Pro tip: Frozen vegetables are just as nutritious as fresh, often cheaper, and you only use what you need. No waste = money saved.

Pantry Staples (Stock Up Over Time)

• Olive oil: $8 (lasts 2-3 months)
• Salt, pepper, garlic powder: $1-2 each (last months)
• Chicken bouillon: $2 (makes gallons of broth)
• Soy sauce: $2 (lasts months)
• Hot sauce: $2 (optional, but adds flavor cheaply)

Pro tip: You don't need to buy all pantry staples every week. Build your collection over 3-4 weeks, prioritizing the essentials first.

10 Budget Meal Prep Recipes Under $3 Per Serving

Protein-Packed Meals

1. Chicken Thigh and Rice Bowls

Cost per serving: $2.50 Total cost: $10 (4 servings)

What you need:

• 2 lbs chicken thighs: $2.58
• 1 cup rice: $0.50
• 2 cups frozen mixed vegetables: $1.50
• Soy sauce, garlic powder, oil: $0.50
• Chicken bouillon for rice: $0.25

The build: Season chicken thighs with salt, pepper, and garlic powder. Bake at 400°F for 40 minutes. Cook rice in chicken broth. Steam frozen vegetables.

Why it's budget-friendly: Chicken thighs are the cheapest protein per pound, and rice is incredibly affordable. Frozen vegetables have zero waste.

2. Taco Rice Bowls

Cost per serving: $2.25 Total cost: $11.25 (5 servings)

What you need:

• 1 lb ground beef: $4
• 1 can black beans: $1
• 1 cup rice: $0.50
• Taco seasoning (homemade): $0.25
• Salsa (store-brand): $2
• Shredded cheese: $2.50
• Onion and garlic: $0.50

The build: Brown ground beef with homemade taco seasoning (chili powder, cumin, garlic powder, salt). Cook rice. Heat black beans. Portion into bowls and top with salsa and cheese when serving.

Why it's budget-friendly: Ground beef stretches far when combined with beans and rice. Homemade taco seasoning costs pennies versus $1+ for packets.

3. Egg Fried Rice

Cost per serving: $1.80 Total cost: $9 (5 servings)

What you need:

• 6 eggs: $1.50
• 3 cups cooked rice (day-old): $1.50
• 2 cups frozen mixed vegetables: $1.50
• Soy sauce: $0.50
• Oil: $0.50
• Green onions (optional): $1

The build: Scramble eggs, set aside. Fry day-old rice with frozen vegetables in oil. Add soy sauce and scrambled eggs. Mix well.

Why it's budget-friendly: This is literally designed to use leftover rice. Eggs are one of the cheapest proteins available.

4. Lentil and Vegetable Soup

Cost per serving: $1.50 Total cost: $9 (6 servings)

What you need:

• 1 lb dried lentils: $1.50
• 1 onion: $0.50
• 2 carrots: $0.80
• 2 stalks celery: $1
• 1 can diced tomatoes: $1
• Chicken or vegetable bouillon: $0.50
• Garlic, bay leaf, thyme: $0.50

The build: Sauté onions, carrots, and celery. Add lentils, tomatoes, broth, and seasonings. Simmer 30 minutes until lentils are tender.

Why it's budget-friendly: Lentils are one of the cheapest proteins on the planet and packed with fiber. This soup actually tastes better on day 2-3.

5. Spaghetti with Meat Sauce

Cost per serving: $2.40 Total cost: $14.40 (6 servings)

What you need:

• 1 lb ground beef or turkey: $4
• 1 lb spaghetti: $1.50
• 2 cans tomato sauce: $2
• 1 can diced tomatoes: $1
• Onion and garlic: $0.80
• Italian seasoning: $0.30
• Parmesan cheese (optional): $2

The build: Brown ground meat with onions and garlic. Add tomato sauce, diced tomatoes, and seasonings. Simmer 20 minutes. Cook pasta separately.

Why it's budget-friendly: Pasta is cheap, and you can make a huge batch of sauce that improves over time. Freeze half for next month.

Vegetarian Budget Options

6. Black Bean and Sweet Potato Bowls

Cost per serving: $2.10 Total cost: $10.50 (5 servings)

What you need:

• 2 large sweet potatoes: $3
• 2 cans black beans: $2
• 1 cup rice: $0.50
• 1 onion: $0.50
• Cumin, chili powder, garlic: $0.50
• Lime and cilantro (optional): $1.50

The build: Roast cubed sweet potatoes. Cook rice. Heat black beans with seasonings. Assemble bowls.

Why it's budget-friendly: No expensive protein needed. Sweet potatoes and beans are filling, nutritious, and dirt cheap.

7. Chickpea Curry

Cost per serving: $1.75 Total cost: $8.75 (5 servings)

What you need:

• 2 cans chickpeas: $2
• 1 can coconut milk: $2
• 1 can diced tomatoes: $1
• 1 onion: $0.50
• Curry powder, garlic, ginger: $1
• Rice: $0.75

The build: Sauté onions with curry powder, garlic, and ginger. Add chickpeas, tomatoes, and coconut milk. Simmer 20 minutes. Serve over rice.

Why it's budget-friendly: Canned chickpeas and coconut milk create a rich, satisfying curry for under $2 per serving.

Quick & Simple Budget Meals

8. Baked Potato Bar

Cost per serving: $1.50 Total cost: $9 (6 servings)

What you need:

• 6 large potatoes: $3
• 1 can chili or beans: $2
• Shredded cheese: $2
• Sour cream: $1.50
• Green onions: $0.50

The build: Bake potatoes at 400°F for 60 minutes. Top with chili, cheese, sour cream, and green onions.

Why it's budget-friendly: Potatoes are incredibly cheap and filling. Toppings can vary based on what's on sale.

9. Tuna Pasta Salad

Cost per serving: $2.00 Total cost: $10 (5 servings)

What you need:

• 3 cans tuna: $3
• 1 lb pasta: $1.50
• Frozen peas: $1
• Mayo: $1.50
• Celery and onion: $1.50
• Lemon juice: $0.50

The build: Cook pasta, drain and cool. Mix with tuna, peas, diced celery, onion, mayo, and lemon juice.

Why it's budget-friendly: Canned tuna is shelf-stable and affordable. This can be eaten cold or warm.

10. Cabbage and Sausage Skillet

Cost per serving: $2.30 Total cost: $11.50 (5 servings)

What you need:

• 1 lb smoked sausage or kielbasa: $4
• 1 head cabbage: $2
• 3 large potatoes: $1.50
• Onion and garlic: $0.80
• Butter: $0.50

The build: Slice sausage and brown in a large skillet. Add cubed potatoes and cook until tender. Add shredded cabbage and cook until wilted.

Why it's budget-friendly: Cabbage is one of the cheapest vegetables and lasts forever in the fridge. Sausage provides tons of flavor.

Money-Saving Meal Prep Strategies

Strategy 1: Shop the Sales and Build Your Menu Around Them

Don't plan your menu, then shop. Check the weekly ad first, see what proteins and vegetables are on sale, then plan around those.

Example: Chicken thighs on sale for $0.99/lb? Buy 5-6 lbs, prep some for this week, freeze the rest for next week.

Strategy 2: Buy Generic/Store Brands

With few exceptions, store-brand rice, pasta, canned goods, and frozen vegetables are identical to name brands. You're paying for marketing, not quality.

Exceptions where name brand might be worth it:

• Olive oil (quality varies significantly)
• Spices (sometimes fresher in specialty stores)
• Cheese (texture and flavor differences)

Strategy 3: Use the Freezer Strategically

Your freezer is a money-saving machine if you use it right:

• Freeze proteins when they go on sale
• Freeze vegetable scraps for homemade broth
• Freeze cooked grains and beans in portions
• Freeze meal prep portions you won't eat within 3-4 days

Strategy 4: Cook from Scratch (Skip the Convenience Upcharge)

Pre-cut vegetables, pre-marinated meats, and meal kits charge you for convenience. Doing it yourself saves 30-50%.

Worth the time:

• Chopping your own vegetables
• Making your own taco seasoning
• Cooking dried beans instead of buying canned (saves 60%)

Maybe not worth it:

• Baking your own bread (unless you enjoy it)
• Making your own pasta
• Growing all your own vegetables

Strategy 5: Embrace "Ugly" Produce and Clearance Sections

Oddly-shaped vegetables and clearance meat (close to sell-by date) are safe, nutritious, and deeply discounted.

Clearance meat strategy: Buy it on sale, cook or freeze it that same day. You can often find meat marked down 30-50%.

Strategy 6: Master One-Pot and Sheet Pan Meals

Fewer pots = less cleanup = more likely to cook = money saved. Plus, these methods often use cheaper ingredients.

Strategy 7: Track Your Cost Per Meal

Write down what you spend on each batch of meal prep and divide by servings. This helps you identify your cheapest, most efficient recipes. Save these winners to myrecipe with cost notes so you can easily reference them when budgets are tight.

How to Reduce Food Waste (And Save Money)

Food waste is money waste. Here's how to minimize it:

Use Every Part of the Ingredient

• Chicken bones: Make broth
• Vegetable scraps: Freeze for stock
• Stale bread: Make croutons or breadcrumbs
• Overripe bananas: Freeze for smoothies

Store Food Properly

• Wrap leafy greens in paper towels to absorb moisture
• Store herbs in water like flowers
• Keep potatoes and onions in a cool, dark place (not the fridge)
• Transfer opened canned goods to airtight containers

Practice FIFO (First In, First Out)

Put newer groceries behind older ones. Eat older food first.

Repurpose Leftovers Creatively

• Roast chicken → Chicken tacos → Chicken fried rice → Chicken soup
• Taco meat → Taco salad → Quesadillas → Nachos
• Cooked rice → Fried rice → Rice pudding

Plan for "Clean Out the Fridge" Meals

Friday night = use up everything that's left. Make a stir-fry, fried rice, or soup using random vegetables and proteins.

Budget Meal Prep Mistakes to Avoid

Mistake 1: Shopping Without a List

Why it costs more: You impulse buy things you don't need and forget things you do need, requiring extra trips.

The fix: Meal plan first, create a list, stick to it. Avoid shopping hungry.

Mistake 2: Buying Pre-Packaged "Healthy" Meals

Why it costs more: You're paying 3-4x the cost for someone else to do the work.

The fix: Batch cook your own healthy meals on Sunday. You'll save $50+ per week.

Mistake 3: Wasting Expensive Proteins

Why it costs more: You buy chicken breasts, forget to cook them, and they go bad. That's $8-10 wasted.

The fix: Cook or freeze proteins the day you buy them. Set a phone reminder if needed.

Mistake 4: Not Utilizing Your Freezer

Why it costs more: You can't take advantage of bulk sales or BOGO deals because you don't have storage.

The fix: Organize your freezer, label everything with dates, and keep an inventory list.

Mistake 5: Overcomplicating Recipes

Why it costs more: Recipes with 15+ ingredients cost more and take longer to make.

The fix: Stick to 5-7 ingredient recipes. Simple doesn't mean boring.

Sample Week: $50 Budget Meal Prep Plan

Here's exactly how to meal prep for a week on $50:

Shopping List

• 3 lbs chicken thighs: $3.87
• 1 lb ground beef: $4
• 1 dozen eggs: $3
• 1 lb dried black beans: $1.50
• 3 lbs rice: $3
• 1 lb pasta: $1.50
• 5 lbs potatoes: $3
• 2 bags frozen vegetables: $3
• 1 head cabbage: $2
• 1 onion: $0.50
• 1 head garlic: $0.50
• 2 cans diced tomatoes: $2
• Tomato sauce: $1
• Seasonings: $2
• Cheese: $3
• Chicken bouillon: $2

Total: $49.87

Meals for the Week

• Meals 1-3: Chicken thigh and rice bowls
• Meals 4-6: Taco rice bowls with ground beef and black beans
• Meals 7-9: Spaghetti with meat sauce
• Meals 10-12: Egg fried rice
• Meals 13-14: Cabbage and potatoes with leftover chicken

Final Thoughts

Meal prep on a budget isn't about deprivation—it's about being strategic. When you know which ingredients stretch furthest, how to minimize waste, and which recipes deliver maximum flavor for minimum cost, eating well becomes affordable.

Here's what to remember:

• Build your menu around sale items, not the other way around
• Buy generic for staples, invest in quality where it matters
• Use your freezer to buy in bulk and preserve sale items
• Track your cost per meal to identify your best budget recipes

Start with 2-3 recipes from this guide. See which ones become family favorites. Adjust based on what's on sale in your area. And save your budget winners to myrecipe so you can recreate them without having to think twice.

Your wallet (and your stomach) will thank you.