cheap meal prep

Here's what you need: dried whole wheat penne, olive oil, yellow onion, red pepper flakes, garlic, diced tomato, kosher salt, ground black pepper, shredded rotisserie chicken, baby spinach

One-Pot Spinach And Tomato Pasta Recipe by Tasty

oz dried whole wheat penne

olive oil,

½ yellow onion, diced

red pepper flakes

garlic,

salt

black pepper

rotisserie chicken

baby spinach

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Bring a large pot of salted water to a boil over high heat and cook the pasta according to the package instructions. Reserve ¾ cup (175 ml) of pasta cooking water, then drain the pasta in a colander and place the pot back on the stove over medium heat

To the pot, add the olive oil, onion, red pepper flakes, and garlic. Cook until fragrant, about 2 minutes. Add the tomatoes and reserved pasta water, and simmer until reduced by half, about 4 minutes. Season with the salt and pepper.

Add the pasta back to the pot, along with the shredded chicken and spinach, and stir to combine and wilt the spinach.

Store the leftovers in the fridge for the rest of the week.

*Vegan/Vegetarian Substitution: Omit the shredded chicken.

https://vid.tasty.co/output/94177/landscape_480/1526421103

Here's what you need: roma tomatoes, red onion, jalapeño, garlic, fresh cilantro, kosher salt, ground black pepper, lime

Pico De Gallo Recipe by Tasty

roma tomatoes, diced

½ red onion, diced

jalapeño, seeded and minced

fresh cilantro, chopped

½ lime, juiced

Combine tomatoes, onion, jalapeño, garlic, cilantro, salt, pepper, and lime juice in a small bowl and stir.

Transfer to an airtight container and store in the fridge up to 6 days.

Here's what you need: large eggs, olive oil, kosher salt, black pepper, small corn tortillas, canned black bean, pico de gallo, fresh cilantro

Scrambled Egg Breakfast Tacos Recipe by Tasty

eggs

olive oil

corn tortillas

black bean, drained and rinsed

pico de gallo

Crack the eggs into a small bowl and whisk to combine.

Heat the olive oil in a medium nonstick pan over medium heat until shimmering and add the beaten eggs, salt, and pepper. Using a rubber spatula, stir the eggs often until firm, roughly 3 minutes.

Top each taco with pico de gallo, black beans, and cilantro.

https://vid.tasty.co/output/94370/landscape_480/1526501033

Here's what you need: brown rice, rotisserie chicken, vegetable, pico de gallo, plain yogurt, fresh cilantro, lime

Cilantro-Lime Chicken And Rice Bowl Recipe by Tasty

brown rice, cooked

rotisserie chicken, shredded

vegetable, roasted

plain yogurt

lime

Place the brown rice, shredded chicken, roasted vegetables, pico de gallo, and yogurt in a bowl or resealable container. Garnish with chopped cilantro and the lime wedge.

Here's what you need: cauliflower, broccoli, large carrot, olive oil, kosher salt, black pepper, garlic

Roasted Sheet Tray Veggies Recipe by Tasty

cauliflower,

broccoli,

carrot,

Preheat the oven to 400°F (200˚C). Line a baking sheet with parchment paper.

Toss the cauliflower, broccoli, carrots, and olive oil together on the baking sheet until everything is well-coated. In a large bowl, season with salt, pepper, and garlic and toss to distribute.

Bake until the vegetables are tender and starting to brown, about 20 minutes. Once cooled, transfer to an airtight container and store in the fridge.

These healthy and Cheap Meal Prep Recipes will give you a whole new appreciation for food. Eating healthy shouldn&#x27;t be expensive!

31 Cheap Meal Prep Recipes You'll Love

veggies

rice or quinoa or couscous

salad

seasoning

dressing

Scroll up to get a bunch of easy,...

Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.

Get your shopping list going and make sure...

Get your shopping list going and make sure you've got all the ingredients.

Get cooking and make your next Cheap Meal...

Get cooking and make your next Cheap Meal Prep recipe!

This high protein and highly nutritious spiced beef taco-style burrito bowl is beyond flavourful and incredibly filling.

Beef Taco Bowl Meal Prep

Tomatoes,

Red Onion, Diced

Jalapeño,

(0.25 ounces) - Coriander (Cilantro), Roughly Chopped

Limes, Juiced

Seasoning To Taste

(1.65lbs) - Beef Mince (Ground Beef)

Smoked Paprika

⅔ Cup (150 milliliters) - Beef Stock

White Root Spring Onions (Scallions), Thinly Sliced

Can (400 grams-14.1 ounces)

(4.23 ounces) - Cheddar Cheese, Grat

(12.35 ounces)

Green Stem Spring Onions, Thinly Sliced

Make Salsa

Place a medium sized pan over medium high heat. Add in the drained corn kernels and toast for 2-3 minutes or until lightly charred and nutty. Remove from the stovetop and place into a bowl to cool down. Add all the salsa ingredietns to a bowl, mix well and adjust seasoning if neccessary. Store in the fridge until ready to serve.

Salsa

Cook Rice

In a large saucepan, add the washed rice, cold water, and salt to taste. Stir the rice to prevent any clumps from forming and bring it to a boil. Cover with a lid, reduce the heat to low and cook for 14 minutes, undisturbed. After 14 minutes, turn off the heat but leave the lid on for a final 4 minutes to finish steaming. Remove the lid, fluff with a fork or spatula, and let cool slightly.

Rice

Beef Taco

Place a large pan over medium-high heat. Once hot, add in the oil and beef mince and fry for 6-7 minutes or until browned all over. Add in the spice mix, white stem spring onion, and seasoning to taste. Mix to combine and cook for 1 minute. Pour in the beef stock, bring to a boil, reduce heat to medium and cook for 2-3 minutes or until slightly thickened. Remove from the stovetop.

Serve Meal Prep

Divide all components of the dish into 5 meal prep containers. The best formation of ingredients is as follows - Rice, Cheese, Beef Mix, Corn Salsa, and Black Beans. Garnish with green stem spring onion (scallion) and sriracha mayonnaise. Dig in.

Serving

Meal Prep Mondays Episode 3! Teryaki chicken is extremely tasty and super easy to make so what better to way have it as delicious meal prep ready for your busy lifestyle. Please enjoy this easy-to-make and quick teriyaki chicken meal prep recipe with brown or white rice and sesame bok choy.

Teriyaki Chicken Meal Prep

Thigh

½ Tbsp (20 grams)

Soy Sauce

milliliters (2 Tbsp) - Dark Soy Sauce

(3 tsp) - Sugar

Water To Fill Saucepan

(12.35 ounces) - Brown Rice

- Large Bok Choy, Washed & Sliced

Sesame Oil

Place a pot of water over high heat and bring it to a boil. Add in the brown rice, stir to prevent any clumps and cook for 28 minutes. Remove and drain. Place the cooked rice back into the pot, place on a lid and let it steam for 8 minutes off the heat. Remove the lid, fluff with a fork or spatula and set aside.

Teriyaki Sauce

In a small saucepan, add all the teriyaki ingredients. Place over high heat and bring it to a boil. Reduce heat to low and simmer for 5 minutes. Remove and set aside.

Coat Chicken

In a mixing bowl, add the chicken thigh and cornflour and mix to coat.

Sear Chicken

Place a pan over medium-high heat, add peanut oil and sear the chicken for 5 minutes on each side or until golden and slightly crisp. Pour over the teriyaki sauce, mix to combine and bring to a boil. Reduce heat to low and simmer for 6 minutes or until thick. Remove and set aside.

Saute Bok Choy

Place a clean pan over medium-high, add peanut oil and bok choy and saute for 5 minutes or until golden and al dente. Add the sesame oil and seasoning to taste, mix to combine and remove from heat.

Serve

To serve, place the brown rice on one side of the meal prep containers, the bok choy in the centre and the teriyaki chicken on the other. Garnish with sesame seeds (optional). Dig in.

I love your recipes! Easy, cheap and delicious! Thank you!

Have made this recipe and others from CJO and I love it! Definitely recommend.

Best meal prep I have found on the net so far. I have tried 3 of your meals and honestly I can say that they are so delicious and easy to follow.

I've made this a few times now and it's delicious. I really appreciate the easy instruction and the quality recipes, it's greatly helped me expand my in house menu and the family appreciates it.

With a focus on nutrition, our honey chicken meal prep is expertly designed to be low in calories and high in protein, making it an ideal choice for those looking to fuel their bodies with wholesome goodness. Packed with lean, protein-rich chicken breast, this meal provides the essential nutrients your body needs to thrive, supporting muscle growth and repair.

Honey Chicken Meal Prep

kg (2.2lbs) - Boneless & Skinless Chicken Thighs, Diced

Garlic Cloves, Grated

(2.4 ounces) - Honey

(1.7 ounces) - Sriracha Sauce

(1.06 ounces) - Apple Cider Vinegar

½ Tbsp (10 milliliters) - Sesame Oil

½ Cups (320 milliliters)

½ Cups (280 grams) - Cous Cous

Spring Onion (Scallion), Thinly Sliced

Baby Boy Choy, Chopped & Washed

Pak Choy, Chopped & Washed

½ Tbsp (14 grams)

How to cook cous cous

In a saucepan, add chicken stock, extra virgin olive oil and garlic. Mix well and bring to a boil. Add cous cous, stir to combine and cover with a lid. Steam for 10 minutes until the cous cous has absorbed the stock. Remove lid and fluff the cous cous with a fork to seperate the grains. Mix through the spring onion (scallion) and check seasoning. 

Cous Cous

honey chicken seasoning

In a bowl, add the chicken thigh, onion powder, minced garlic and seasoning to taste. Mix well to combine.

honey chicken marinade

In a separate bowl, combine the honey, sriracha sauce, apple cider vinegar and sesame oil. Whisk to combine.

cooking honey chicken

Place a large pan over medium-high heat. Add in the peanut oil and sear the chicken for 10 minutes. Add in the honey sauce and cook for 2 minutes to reduce the sauce, creating a glaze that will coat the chicken well. Add in the black and white sesame seeds, check seasoning level, mix to combine and remove from the heat.

Honey Chicken

stir fried vegetables

Place a clean pan or wok over medium-high and add in the peanut oil, baby bok choy and pak choy and stir fry for 4-5 minutes or until the bok and pan choy is slightly charred and aldente. Season to taste. Mix well and remove from the heat.

serve meal prep

Serve in meal prep containers evenly distributing each element of the dish between 5 containers. Dig in.

Stir Fried Veggies

These Loaded Spiced Potato &amp; Beef Bowls are a flavorful, budget-friendly meal prep option with seasoned beef, crispy potatoes, and fresh toppings—perfect for easy lunches or dinners!

Loaded Spiced Potato Beef Bowls

Garlic Powder

Paprika

½ tsp (0.5 grams) - Red Chilli Powder (Optional)

(1.1lbs) - Beef Mince (Ground Beef)

Garlic Cloves, Minced

(4.2 ounces) - Tomato Passata (Tomato Sauce)

(4.23 ounces)

Sour Cream

Spring Onion (Scallion), Stems

Sriracha Mayonnaise

Preheat Oven

Preheat oven or air fryer to 190℃-375℉. If using an oven, line a baking tray with parchment paper.

Season Potatoes

Place the potatoes in a mixing bowl. Add the olive oil and all the seasonings, mixing to combine.

Cook Potatoes

Place the seasoned potatoes on the lined baking tray and bake for 25 to 30 minutes, mixing halfway through, until soft and golden. Remove and let cool. If using an air fryer, cook for 18-25 minutes.

Cook Beef

Place a large rimmed pan over high heat, and add olive oil and the beef mince. Sear for 6-7 minutes. Add the garlic, spring onions (scallion), ground cumin, Italian herbs, and seasoning to taste. Mix to combine and cook for 1 to 1 ½ minutes.

Beef Sauce

Add crushed or diced tomatoes and tomato passata, mix well, reduce heat to low, and simmer for 15-20 minutes, stirring occasionally. Remove from the stovetop.

Portion and Serve

Evenly divide the potatoes into 5x 750ml meal prep containers. Add mozzarella cheese and beef mince over the top. Garnish with sour cream, spring onion (scallion), and Sriracha mayonnaise. Dig in.

Chicken burrito bowls with fresh, lightly charred corn salsa, fried beans, juicy seared chicken and cauliflower rice.

Spiced Chicken Burrito Bowl Meal Prep

½ Tbsp (30 milliliters) - Olive Oil

Chicken Breasts

Salt & Pepper

Can (400 grams)

(0.3 ounces) - Coriander (Cilantro), Chopped

Can (400 grams) - Corn Kernels, Rinsed

Diced

(0.3 ounces) - Coriander (Cilantro)

Lime, Juiced

Spring Onion (Scallion)

Sriracha Mayo

Preheat oven

Marinate Chicken

Add the chicken, spices and half of the olive oil to a bowl. Mix to combine. 

How to cook chicken

Place a large oven-safe pan over medium-high heat. Add in the remaining olive oil, and once hot, sear the chicken for 3-4 minutes on each side or until golden. Transfer to the oven and cook for 13 minutes or until an internal temperature of 74℃-165℉. Remove and rest for 5 minutes before slicing. 

Chicken

Fried black beans

In a saucepan, heat black beans over medium heat. Add ground cumin, ground chilli powder, and seasoning to taste. Stir well and let it simmer for 5-7 minutes. Add in the coriander (cilantro) and set aside. 

Black Beans

Homemade corn salsa

Add all the ingredients into a bowl and mix to combine. 

Corn Salsa

How to make cauliflower rice

Cut and chop the cauliflower into bite-sized pieces, including the core. Add it to a blender and process it into rice-sized pieces. Do this in batches to avoid the cauliflower turning to mush. 

Top 11 cheap meal prep recipes from across the web

The most viewed cheap meal prep recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

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Top 11 cheap meal prep recipes from across the web

The most viewed cheap meal prep recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

One-Pot Spinach And Tomato Pasta Re...

Pico De Gallo Recipe by Tasty

Scrambled Egg Breakfast Tacos Recip...

Cilantro-Lime Chicken And Rice Bowl...

Roasted Sheet Tray Veggies Recipe b...

31 Cheap Meal Prep Recipes You'll L...

Beef Taco Bowl Meal Prep

Teriyaki Chicken Meal Prep

Honey Chicken Meal Prep

Loaded Spiced Potato Beef Bowls

Spiced Chicken Burrito Bowl Meal Pr...

The most viewed cheap meal prep recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine