10 Cheap Meal Prep Ideas Under $50 for the Entire Week
Eating well for under $50 a week is not just possible — it is one of the most satisfying financial and culinary challenges you can take on. These ten meal prep ideas prove it, with complete weeks of food built around affordable staples.
10 Cheap Meal Prep Ideas Under $50
1. The Rice and Beans Foundation
A 5-pound bag of rice and multiple cans of beans cost under $10 and provide the base for an entire week of meals. Season aggressively with cumin, garlic, smoked paprika, and lime. Never boring.
2. Egg-Based Breakfast Week
A dozen eggs costs under $4 and provides six two-egg breakfasts. Scrambled, fried, in a frittata, in egg muffins, or hard-boiled. High protein, filling, and the cheapest breakfast per serving available.
3. Lentil Soup Batch
A bag of red lentils, a can of diced tomatoes, an onion, and basic spices provides six to eight servings of soup for under $5. Serve with crusty bread for a complete and deeply satisfying meal.
4. Oatmeal Breakfast Prep
A large container of rolled oats provides two weeks of breakfasts for under $4. Top with frozen fruit, peanut butter, honey, or banana. The most economical filling breakfast available.
5. Roasted Root Vegetable and Grain Bowls
Sweet potatoes, carrots, and parsnips roasted with olive oil and rosemary over a base of quinoa or farro. Cheap, filling, and beautiful. Complete protein when served over legumes.
6. Canned Tuna Pasta
A pound of pasta, two cans of tuna, olive oil, garlic, capers, and lemon. Under $8 for six servings. One of the fastest, most economical pasta dishes in existence.
7. Vegetable Fried Rice
Day-old rice, frozen mixed vegetables, eggs, soy sauce, and sesame oil. Uses ingredients that are almost always in the fridge and pantry. Under $5 for four large servings.
8. Chicken Thigh and Potato Traybake
Bone-in chicken thighs are significantly cheaper than breasts and more flavorful. Roast with potato wedges, garlic, and herbs. Under $12 for four servings.
9. Black Bean Tacos
Canned black beans seasoned with cumin, garlic, and chili, served in corn tortillas with shredded cabbage, salsa, and lime. Under $10 for a full week of lunches.
10. Minestrone and Bread
A large pot of minestrone soup — canned tomatoes, whatever vegetables are cheapest, pasta or beans, and parmesan rind for depth — paired with a cheap crusty loaf. Six to eight servings under $12.
FAQ
What are the cheapest meal prep ingredients?
Dried beans and lentils, rolled oats, rice, pasta, eggs, canned tomatoes, frozen vegetables, and whole chicken or chicken thighs are the most economical building blocks for filling, nutritious meals.
Can I eat healthy on $50 a week?
Yes. A plant-forward diet built on legumes, grains, eggs, and seasonal vegetables is both very healthy and very affordable. The correlation between expensive food and healthy food is largely a marketing invention.