Budget Meal Prep for Beginners: How to Prep a Week of Meals Under $50

If you're tired of spending hundreds on groceries or relying on expensive takeout, meal prep might be your new best friend. The good news? You don't need a huge budget to get started. With some smart planning and simple recipes, you can prep an entire week of delicious meals for under $50.

Sound too good to be true? It's not. Let me show you exactly how to do it.

Why Meal Prep Saves Money (And Your Sanity)

Before we dive into the shopping list, let's talk about why meal prep is such a game-changer for your wallet.

When you meal prep, you're buying ingredients in bulk and using them across multiple meals. If you're new to stretching your grocery budget, check out our budget grocery shopping tips first. That family-size bag of rice? It'll feed you for weeks. Those chicken thighs? They're way cheaper than individual portions at the deli counter.

Plus, meal prep eliminates those "I don't know what to make for dinner" moments that usually end with a $30 pizza order. When you've got ready-to-eat meals in your fridge, you're way less likely to waste money on last-minute food runs.

The $50 Weekly Meal Prep Plan

This plan gives you lunch and dinner for seven days. We're keeping breakfast simple with oatmeal, eggs, or toast (basics you probably already have).

Your Complete Shopping List

Proteins:

• 3 lbs chicken thighs (bone-in, skin-on) - $6
• 1 dozen eggs - $3
• 1 lb dried black beans - $2

Grains:

• 2 lbs rice (white or brown) - $2
• 1 lb pasta - $1.50
• Bread loaf - $2

Vegetables:

• 3 lbs sweet potatoes - $3
• 2 lbs carrots - $2
• 2 heads broccoli - $4
• 1 bag frozen mixed vegetables - $2
• 1 large onion - $1
• 1 head garlic - $0.50

Pantry Staples:

• Olive oil (if needed) - $4
• Salt and pepper (if needed) - $2
• Soy sauce - $2
• Canned tomatoes (2 cans) - $2
• Chicken bouillon cubes - $2

Optional (if budget allows):

• Fresh herbs - $2
• Hot sauce - $2
• Parmesan cheese - $3

Total: Approximately $45-48

The beauty of this list? Many of these items (oil, salt, pepper, bouillon) will last for multiple weeks, so your costs get even lower over time.

Step-by-Step Meal Prep Guide

Set aside 2-3 hours on Sunday (or whatever day works for you) to knock out all your prep. Put on some music, pour yourself a drink, and let's get cooking.

Step 1: Cook Your Proteins (30 minutes active time)

Roasted Chicken Thighs:

1. Preheat your oven to 425°F
2. Season chicken thighs with salt, pepper, and garlic powder
3. Place skin-side up on a baking sheet
4. Roast for 35-40 minutes until golden and crispy
5. Let cool, then portion into containers

Hard Boiled Eggs:

1. Place eggs in a pot and cover with cold water
2. Bring to a boil, then turn off heat
3. Cover and let sit for 12 minutes
4. Transfer to ice water, then peel when cool

Black Beans:

1. Soak beans overnight (or use quick-soak method)
2. Simmer with onion, garlic, and salt for 60-90 minutes
3. Portion into containers with some cooking liquid

For more bean-based meals, see our rice and beans recipes and cheap protein sources guide.

Step 2: Prep Your Carbs (45 minutes)

Rice: Cook 4 cups of rice according to package directions. This gives you enough for the whole week.

Sweet Potatoes: Wash, poke with a fork, and roast at 400°F for 45 minutes. These are perfect grab-and-go sides.

Pasta: Cook half the pasta (save the rest for later in the week). Toss with a little olive oil to prevent sticking.

Step 3: Chop and Cook Vegetables (30 minutes)

Roasted Vegetables:

• Chop carrots and broccoli into bite-sized pieces
• Toss with olive oil, salt, and pepper
• Roast at 425°F for 20-25 minutes

Keep It Simple: Save half your vegetables raw for later in the week. They'll stay fresher this way.

Step 4: Assemble Your Meals

Now comes the fun part - putting it all together. Here's how to mix and match throughout the week:

Meal 1: Chicken Rice Bowls

• Chicken thigh + rice + roasted vegetables
• Drizzle with soy sauce or hot sauce

Meal 2: Bean and Sweet Potato Bowls

• Black beans + sweet potato chunks + frozen vegetables (heated)
• Top with salsa if you have it

Meal 3: Pasta with Chicken

• Pasta + shredded chicken + canned tomatoes heated into a simple sauce
• Side of roasted broccoli

Meal 4: Egg Fried Rice

• Rice + scrambled eggs + frozen mixed vegetables + soy sauce
• Use leftover chicken if desired

Meal 5: Loaded Sweet Potatoes

• Baked sweet potato + black beans + any leftover vegetables

By rotating through these combinations, you'll have variety without getting bored. Store everything in separate containers so you can mix and match based on what you're craving.

Storage Tips to Keep Food Fresh

Nothing kills your meal prep motivation faster than opening the fridge to find soggy, sad-looking food. Here's how to keep everything fresh all week:

• Glass containers are your friend. They don't stain and keep food fresher longer than plastic.
• Store wet and dry ingredients separately when possible. Add sauce right before eating.
• Label everything with the date you prepped it. Most cooked food lasts 4-5 days in the fridge.
• Freeze half if you're worried about food waste. These meals freeze beautifully.
• Keep raw veggies in water. Chop carrots and broccoli will stay crisp in water-filled containers.

How to Scale This Plan Up or Down

Need to feed more people? Just multiply the recipe. The beauty of this plan is that it scales perfectly:

• For two people: Double everything, budget becomes $90-100
• For one person (lunch only): Cut everything in half, budget becomes $25-30
• Adding variety: Swap chicken for ground turkey or pork, beans for lentils, rice for quinoa

The principles stay the same regardless of how many people you're feeding.

Making Meal Prep a Sustainable Habit

Here's the truth: The first time you meal prep, it might feel overwhelming. That's totally normal. But by your third or fourth week, you'll have a rhythm down. Here's how to make it stick:

Start small. Don't try to prep breakfast, lunch, dinner, and snacks right away. Master lunch first, then add dinner once you're comfortable.

Reuse your favorites. If you find a combination you love, there's no rule saying you can't make it every week. I've eaten the same breakfast for years and never get tired of it.

Save your recipes. When you find winning combinations, save them somewhere you can easily reference. Platforms like myrecipe let you organize all your go-to meal prep recipes in one place, making it easy to repeat what works and plan your shopping lists.

Prep with a friend. Make it social. Invite someone over and prep together. You'll get done faster and it's way more fun.

Common Mistakes to Avoid

Even with the best intentions, meal prep newbies often stumble in the same places. Here's what to watch out for:

Mistake #1: Making recipes that are too complicated Stick to simple, basic recipes when you're starting out. Save the fancy stuff for date night.

Mistake #2: Not seasoning your food properly Unseasoned chicken and rice is depressing. Don't skip the salt, pepper, and other basic seasonings.

Mistake #3: Cooking everything on Sunday You don't have to prep everything at once. Cook proteins and chop vegetables on Sunday, then cook fresh rice and pasta mid-week.

Mistake #4: Prepping meals you don't actually like If you hate eating the same thing repeatedly, prep components (protein, grain, vegetables) instead of complete meals. This lets you mix and match throughout the week.

Mistake #5: Forgetting about texture Some foods get soggy when stored. Keep crispy elements (like nuts or croutons) separate and add right before eating.

Mistake #6: Shopping without a list Going to the grocery store without a plan is how you end up spending $150 instead of $50. Always shop with a detailed list and stick to it.

Frequently Asked Questions

Q: Won't I get bored eating the same things all week?

Not if you prep smart. Instead of making seven identical meals, prep versatile ingredients that you can combine differently. The meal plan above gives you at least five different meal combinations from the same base ingredients. Plus, different sauces and seasonings can make the same ingredients taste completely different.

Q: Is it safe to eat chicken that was cooked on Sunday by Friday?

Cooked chicken stays safe in the refrigerator for 3-4 days. For meals you'll eat on days 5-7, freeze them right after prepping and thaw the night before. Or, prep your proteins on Sunday AND Wednesday to keep everything fresh.

Q: I don't have 3 hours to cook on Sunday. Can I still meal prep?

Absolutely. Split your prep across two days - proteins on Sunday, grains and vegetables on Wednesday. Or use your slow cooker or Instant Pot to cook while you're doing other things. Even 30 minutes of prep is better than nothing.

Q: What if I don't have a lot of storage containers?

Start with what you have. Old yogurt containers, glass jars, and even plates covered with plastic wrap work in a pinch. As your budget allows, invest in a set of good containers. They'll pay for themselves in saved food waste.

Q: Can I meal prep if I have dietary restrictions?

Yes! This plan is naturally gluten-free if you choose rice over pasta. For vegetarians, swap chicken for more beans, tofu, or eggs. The framework stays the same - just adjust the ingredients to fit your needs.

Your Next Steps

You've got the plan, the shopping list, and the know-how. Now it's time to actually do it.

This weekend, block off 2-3 hours for your first meal prep session. Head to the grocery store with your list, come home, and follow the steps above. Don't aim for perfection - just aim for getting it done.

By next Monday morning, you'll open your fridge to a week of ready-to-eat meals. No stress, no decision fatigue, no emergency pizza orders. Just good food that costs less than a single takeout meal.

And here's the best part: Every week you meal prep, you get faster and better at it. What takes you three hours this week might only take 90 minutes next month. You'll figure out your favorite flavor combinations and develop your own system.

Ready to stop wasting money on food and start eating well on a budget? Your meal prep journey starts now.