5 Healthy Meal Prep Ideas for Weight Loss on a Budget
1. Grilled Chicken & Veggie Bowls
- Lean protein + fiber = long-lasting fullness
- Use chicken breast, frozen broccoli, bell peppers, and brown rice.
Tip: Buy chicken in bulk and freeze portions.
2. Turkey & Black Bean Meal Prep
- Ground turkey is cheaper than beef and very lean.
- Pair with black beans and roasted sweet potatoes for balanced nutrition.
3. Overnight Oats (Breakfast Meal Prep)
Perfect for busy mornings and weight loss.
Ingredients:
- Rolled oats
- Low-fat milk or almond milk
- Chia seeds
- Frozen berries
Low cost, high fiber, and very filling.
4. Tuna Salad Lettuce Wraps
- Affordable, high-protein, and low-calorie.
- Mix tuna with Greek yogurt instead of mayo for fewer calories.
5. Lentil & Vegetable Stir Fry
- One of the cheapest and healthiest plant-based meal prep options.
- High in fiber and keeps you full for hours.
Sample Weekly Meal Prep Plan (Budget Friendly)
Meal Option
Breakfast — Overnight oats
Lunch — Chicken veggie bowl
Snack — Greek yogurt + fruit
Dinner — Lentil stir fry
Snack — Boiled eggs
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