Save Money and Eat Well – Easy Budget Meal Prep Plans for 2025

Saving money while eating well is a challenge many of us face. Add the need to fuel a fitness lifestyle, and it can feel like an uphill battle.

Trust me, I get it!

As someone who hits the gym 5-6 days a week, it took some trial and error to figure out how to meal prep on a budget without sacrificing the nutrients I need to keep crushing my workouts.

Why Meal Prep?

First things first: meal prep is a game-changer. When I started prepping my meals, I noticed three big wins:

1. Saved Time: No more scrambling to cook after a long day or resorting to takeout.
2. Saved Money: Those $15 lunches and $7 lattes add up fast!
3. Better Nutrition: Controlling what’s on my plate means I’m hitting my macros and avoiding junk.

How to Plan Your Budget-Friendly Meal Prep

Step 1: Set Your Budget

It’s totally doable, especially if you shop smart. For example:

• Proteins: Chicken thighs, ground turkey, eggs, and canned tuna are your MVPs. Chicken thighs are about $2 per pound at most grocery stores.
• Carbs: Rice, oats, sweet potatoes, and whole-grain pasta are affordable and versatile. A 5-pound bag of rice? $5, and it lasts forever.
• Veggies: Frozen is your friend. A bag of frozen broccoli or spinach is around $1–$2.
• Extras: Olive oil, spices, and condiments go a long way and don’t need to be bought weekly.

Step 2: Pick Your Recipes

Here’s a simple formula for success:

For example:

• Meal 1: Garlic herb chicken, roasted broccoli, and sweet potatoes.
• Meal 2: Turkey taco bowls with rice, beans, and salsa.
• Meal 3: Egg and veggie scramble with a side of avocado toast.

Step 3: Shop Smart

• Hit up discount stores like Aldi, Trader Joe’s, or even Walmart. Their private-label brands are super affordable and great quality.
• Check weekly ads and stock up when staples go on sale. I scored chicken breasts for $1.99/lb last week and froze half for later.
• Use store apps for digital coupons. Kroger’s app saved me $8 on one trip.

My Go-To Grocery List (and Costs for 2025)

Here’s a breakdown of what I typically buy for a week of meal prep. Prices are based on current averages:

Proteins:

• Chicken breast: $3.50/lb (I grab a 3-lb pack for $10.50)
• Eggs: $3.00/dozen
• Canned tuna: $1.25/can (x4 = $5)
• Greek yogurt: $5 for a 32-oz tub
• Protein powder: $25 for a tub (lasts weeks, so let’s call it $5/week)

Carbs:

• Brown rice: $2.50 for a 2-lb bag
• Sweet potatoes: $1.20/lb (I grab 4 lbs = $4.80)
• Oats: $3.00 for an 18-oz container
• Whole-grain bread: $3.50/loaf

Veggies and Fruits:

• Frozen broccoli: $2.50 for a 16-oz bag (x2 = $5)
• Spinach: $4 for a large bag
• Bananas: $0.60/lb (I grab 3 lbs = $1.80)
• Apples: $1.50/lb (3 lbs = $4.50)
• Mixed berries (frozen): $8 for a large bag

Total: Around $60

My Weekly Meal Prep Plan

Here’s what a week of eating looks like for me:

Breakfast

Option 1: Overnight Oats

• ½ cup oats
• ½ cup almond milk
• 1 scoop protein powder
• ½ cup mixed berries
• 1 tbsp peanut butter

Cost: ~$1.50/serving

Option 2: Scrambled Eggs and Toast

• 3 eggs
• 2 slices whole-grain bread
• Spinach (sautéed)

Cost: ~$1.80/serving

Lunch

Option 1: Chicken and Rice Bowl

@jalalsamfit

High Protein Garlic Herb Chicken Rice Bowls! Only 485 Calories🍗🧄🍚 No more boring chicken & rice! This is Some of the best tasting chicken i’ve made. Packed with flavor, so juicy & perfect with fragrant garlic herb rice😮‍💨🔥 Macros Per Serving (4 Servings Total) 485 Calories | 48g Protein | 43g Carbs | 13g Fat Ingredients (To Make 4 Servings) Garlic Herb Chicken – 900g Raw Chicken Thighs, Boneless Skinless – 1 Tbsp Garlic Paste or 5 Minced Garlic Cloves – 1.5 Tsp Salt – 1.5 Tsp Black Pepper – 2 Tsp Mixed Herbs (Oregano, Basil, Thyme) – 1.5 Tsp Parsley – 1.5 Tsp Paprika – 1 Tsp Chilli Flakes (can remove if you don’t like spicy) – 2 Tsp Olive Oil – 15g Light Butter or Cooking Spray (For cooking) Fragrant & Fluffy Rice – 4 Garlic Cloves Chopped – 100g Chopped Red Onion – 150g Chopped Red & Green Bell Pepper – 1.5 Tsp Salt – 1 Tsp Black Pepper – 2 Tsp Mixed Herbs – 1.5 Tsp Parsley – 2 Tsp Paprika – 560g Cooked Basmati Rice – 1 Tbsp Freshly Chopped Parsley (Optional) Don’t forget to check out My Digital Cookbooks with over 200+ Easy & Delicious Recipes!👨‍🍳❤️ Important Cooking Notes – Marinate the chicken for at least 30mins or overnight for best flavour – Cook the chicken thighs on medium heat in a little butter or cooking spray for 5-6 mins each side. You want to develop a really good crust for extra flavour – Once cooked, set to the side to rest while you make the rice – Cook the garlic, onion and peppers for 5-6 mins on medium low heat till soft before adding the extra seasonings and cooking for another 2 mins – When adding the cooked rice, make sure to mix it in well so every grain gets that vibrant colour and flavour. Add extra paprika and salt if needed – Slice up the chicken thighs into cubes then serve with the rice! I like to add a little lemon juice or pair with a sauce of your choice . . . . #chickenrecipes #garlicbutter #chicken #chickenrice #mealprep #highprotein #healthyrecipes #weightloss #foodie #lowcalorie #easyrecipes #mealprepideas #grilledchicken #eathealthy #garlicandherb

♬ original sound – Jalalsamfit

• 4 oz grilled chicken
• ½ cup brown rice
• 1 cup broccoli
• Drizzle of olive oil

Cost: ~$2.50/serving

Option 2: Tuna Salad Wrap

• 1 can tuna
• 1 tbsp olive oil
• Spinach
• 1 whole-grain tortilla (optional; substitute with rice for a gluten-free option)

Cost: ~$2.25/serving

Dinner

Option 1: Sweet Potato and Chicken Bake

• 4 oz roasted chicken
• 1 medium sweet potato
• 1 cup roasted broccoli

Cost: ~$3/serving

Option 2: Greek Yogurt Bowl

• 1 cup Greek yogurt
• ½ cup mixed berries
• Drizzle of honey (optional)

Cost: ~$2/serving

Snacks

• Hard-boiled eggs ($0.25 each)
• Apple with peanut butter ($1.00)
• Protein shake ($1.50/serving)

Time-Saving Tips

1. Cook in Batches: I grill all my chicken for the week on Sunday and store it in airtight containers. Same with roasting sweet potatoes and veggies.
2. Invest in Storage: Reusable containers and freezer bags are a meal prepper’s best friends.
3. Keep It Simple: Fancy recipes are fun, but sticking to basics saves time and money.

Why This Plan Works for Fitness

As someone who’s serious about working out, I prioritize hitting my protein and carb targets. Here’s how this plan supports my goals:

• Protein: Each day provides about 120-150g of protein, which is perfect for muscle repair and growth.
• Carbs: Complex carbs like brown rice and sweet potatoes keep my energy steady for workouts.
• Fats: Healthy fats from olive oil and peanut butter support overall health and keep me feeling full.

Fitness Fuel on a Budget

As someone who lifts weights four times a week and throws in a couple of cardio sessions, I need meals that fuel my workouts. These budget-friendly ideas give me the energy to crush my goals:

• Pre-Workout Snack: Banana with peanut butter. Cost: $0.50.
• Post-Workout Meal: Grilled chicken and rice with a side of broccoli. Cost: $2.50.
• Hydration Hack: I flavor my water with slices of lemon or cucumber to avoid wasting money on sugary drinks.

How Much Does It All Cost?

Here’s a rough breakdown of my weekly grocery budget:

• Proteins: $20 (chicken, turkey, eggs, and salmon)
• Carbs: $10 (rice, oats, tortillas, and sweet potatoes)
• Veggies/Fruits: $15 (frozen broccoli, spinach, apples, and berries)
• Extras: $5 (almond milk, spices, peanut butter)

Total: $50.

Staying Motivated

Adjusting for Your Needs

Need more calories? Add an extra snack or bump up portion sizes. Prefer plant-based options? Swap chicken for tofu or beans.

Conclusion

Eating well on a budget isn’t just possible; it’s empowering. It’s about taking control of your health, finances, and fitness goals.

With a little planning and creativity, you can fuel your workouts, save money, and enjoy delicious meals every day.

Trust me, once you get the hang of it, meal prep will become second nature — and your future self will thank you!