Budget Meal Prep Under $50/Week
Complete 7-day meal prep plan for under $50. Includes budget shopping tips, cheap protein sources, and affordable recipes that do not compromise on nutrition or taste.
7-Day Budget Meal Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Shopping List (Total: ~$48)
Proteins ($18)
- □Chicken thighs (2 lbs) - $6
- □Ground turkey (1.5 lbs) - $7
- □Eggs (18 pack) - $3
- □Canned tuna (3 cans) - $2
Grains ($8)
- □White rice (2 lbs) - $3
- □Pasta (2 boxes) - $2
- □Rolled oats (32 oz) - $2
- □Whole wheat bread (1 loaf) - $1
Vegetables ($10)
- □Potatoes (5 lbs) - $3
- □Onions (2 lbs) - $2
- □Carrots (2 lbs) - $2
- □Frozen mixed vegetables (2 bags) - $3
Fruits ($4)
- □Bananas (7) - $2
- □Apples (5) - $2
Pantry ($8)
- □Black beans (3 cans) - $2
- □Pasta sauce (1 jar) - $2
- □Peanut butter - $2
- □Hummus - $2
Seasonings (from pantry)
- □Olive oil
- □Salt & pepper
- □Garlic powder
- □Taco seasoning
- □Soy sauce
Budget Shopping Tips
Buy Store Brands
Store brands are typically 20-40% cheaper than name brands with identical quality. Choose generic for staples like rice, pasta, canned goods, and frozen vegetables.
Buy in Bulk
Purchase rice, oats, pasta, and dried beans in bulk. Cost per pound drops significantly. Store in airtight containers to maintain freshness.
Choose Cheaper Protein Cuts
Chicken thighs cost half the price of breasts. Ground turkey is cheaper than ground beef. Eggs and canned tuna are the most affordable proteins.
Shop Sales & Use Coupons
Plan meals around weekly sales. Stock up on protein when on sale and freeze. Use store apps for digital coupons and loyalty rewards.
Use Frozen Vegetables
Frozen vegetables are just as nutritious as fresh, often cheaper, and last longer. No waste from spoilage. Buy large bags for better value.
Minimize Food Waste
Use everything you buy. Freeze extras immediately. Repurpose leftovers into new meals. Vegetable scraps make broth.
Cheap Protein Sources
Eggs
6g protein per egg
Canned Tuna
20g protein per can
Chicken Thighs
25g protein per 4 oz
Ground Turkey
22g protein per 4 oz
Black Beans (canned)
15g protein per cup
Storage Tips
Days 1-4
Store meals in refrigerator. Chicken thighs and ground turkey stay fresh for 4 days when properly stored.
Days 5-7
Freeze meals for later in the week. Move to fridge night before to thaw. All recipes freeze well for up to 2 months.
Batch Cooking
Cook all proteins at once. Make double portions and freeze extras. Build a freezer stash for emergency meals.
Budget-Friendly Variations
Swap Chicken for Drumsticks
Even cheaper than thighs at $1.50-2/lb. Bake same way, just add 5-10 minutes cook time.
Use Dried Beans
Dried beans cost $1/lb versus $2/lb canned. Soak overnight and cook in batches to save even more.
Buy Whole Chickens
Rotisserie or whole raw chickens provide more meat per dollar. Use bones for broth.
Seasonal Produce
Buy vegetables in season for lower prices. Frozen is always budget-friendly year-round.
Time-Saving Tips
🔥 Sheet Pan Meals
Cook protein and vegetables on one pan. Minimal cleanup and everything cooks together.
🍚 Rice Cooker
Set it and forget it. Cook large batches of rice while prepping other items.
🥚 Batch Boil Eggs
Boil a dozen eggs at once. Perfect for quick breakfast or snacks all week.
🧊 Freeze in Portions
Portion before freezing. Grab single servings without thawing entire batch.
Equipment Needed
Frequently Asked Questions
How can I meal prep on a budget?
Budget meal prep focuses on affordable proteins like chicken thighs, ground turkey, eggs, and canned tuna. Buy grains in bulk, use frozen vegetables, shop sales, and choose store brands. This meal plan provides complete nutrition for under $50 per week.
What are the cheapest proteins for meal prep?
The cheapest proteins are eggs ($0.25 each), canned tuna ($0.60/can), chicken thighs ($2-3/lb), ground turkey ($3-4/lb), and dried beans ($1/lb). These provide excellent nutrition at low cost.
Is meal prepping cheaper than eating out?
Yes, significantly. This budget meal prep plan costs about $7 per day versus $15-20 for restaurant meals. You save $50-90 per week by meal prepping instead of eating out.