How to Master Meal Prep on a Budget (Our $75 Weekly Menu + Shopping List)

 Let’s be honest: the 5:00 PM "what's for dinner?" panic is stressful. You’re tired, you’re busy, and the idea of cooking sends you straight to a takeout app. The result? A stressed-out evening and a seriously unhappy bank account.

You’ve probably heard that meal prep is the answer. But a quick search shows you elaborate, colorful boxes that look like they cost a fortune and took an entire Sunday to assemble.

As a cooking professional who has spent over a decade helping busy people eat well, I'm here to tell you that meal prep doesn't have to be expensive or complicated. In fact, its true power is in its ability to save you money.

Welcome to meal prep on a budget.

This isn't just about saving a few dollars; it's about reclaiming your time, reducing food waste, and eliminating decision fatigue, all while eating healthy, delicious food. In this guide, I’m not just going to tell you how to do it I’m giving you a complete 5-day menu and a shopping list that clocks in at around $75.

Why "Meal Prep on a Budget" is the Ultimate Life Hack

For busy professionals, working parents, students, and fitness enthusiasts, time and money are our most valuable resources. Budget meal prep is a system that protects both.

• It Slashes Your Grocery Bill: When you have a plan, you buy only what you need. No more impulse buys, no more "I'll just grab this" five times a week.
• It Eliminates Food Waste: That half-used bag of spinach you always find rotting in the crisper? Not anymore. Every ingredient on your list has a purpose and a place.
• It Frees Up Your Weeknights: Imagine coming home and your dinner is 90% complete. That's 4-5 extra hours a week you get back.
• It Defeats Takeout Temptation: When a healthy, paid-for meal is waiting for you in the fridge, it's infinitely easier to resist the siren call of that $25 delivery.
• It Simplifies Healthy Eating: You control the ingredients, the portions, and the macros. It’s the single most effective way to hit your health goals without constant tracking.

The Core Principles: How to Meal Prep Cheaply

Before we get to the menu, you need to adopt the "budget prep" mindset. It’s built on a few simple, non-negotiable rules.

1. Plan Your Menu Around Staples & Sales

Your local grocery flyer is your new best friend. Is chicken breast $5.99/lb but chicken thighs are $1.99/lb? This is the week you make chicken thighs. Your plan should be flexible and built around two things: what's on sale (produce, protein) and what you already have (pantry staples).

2. Build Your "Budget Pantry"

A well-stocked pantry is the secret weapon. These items are bought in bulk and form the foundation of your meals, so the $75 weekly cost is just for the "fresh" items.

Your core pantry should always include:

• Grains: Brown rice, rolled oats, pasta, quinoa.
• Legumes: Canned or dried black beans, chickpeas, lentils.
• Oils & Vinegars: Olive oil, vegetable oil, white vinegar, apple cider vinegar.
• Spices & Flavor: Salt, pepper, garlic powder, onion powder, cumin, paprika, chili powder, soy sauce, and bouillon cubes or broth.

3. Shop Smart, Shop Once

Make one trip to the store per week, and never go without a list. Stick to it. Other smart tips:

• Go Generic: Store brands are often identical to name brands, just cheaper.
• Buy in Bulk (Smartly): Only buy pantry items or freezable proteins in bulk.
• Look High and Low: The most expensive items are placed at eye level.
• Weigh Your Produce: Buy loose carrots, onions, and potatoes instead of pre-bagged ones. It's almost always cheaper.

4. Embrace "Ingredient Stacking"

This is my top professional tip. Don't make five completely different meals. Instead, cook your components and use them in different ways.

For example:

Batch 1: Cook 2 lbs of shredded chicken.

• Use 1: Lunches (with rice and roasted veg).
• Use 2: Dinners (mixed into pasta, or in a "skillet" with black beans).

This saves immense amounts of time and makes your prep session incredibly efficient.

The $75/Week Budget Meal Prep Plan

This is it. A complete 5-day (Monday-Friday) plan that feeds one person breakfast, lunch, and dinner.

A Quick Disclaimer: Grocery prices vary dramatically based on your location and store. This $75 budget is based on average US prices from discount-focused stores (like ALDI, Lidl, Walmart, or a Kroger-family store using store brands). This list also assumes you have the "Budget Pantry" staples mentioned above.

Your $75 Budget Grocery List

Produce:

• 1 large bag spinach (~$3.00)
• 1 bag sweet potatoes (~3 lbs) (~$4.00)
• 1 head broccoli (~$2.50)
• 1 head cauliflower (~$3.00)
• 1 bag yellow onions (~2 lbs) (~$2.50)
• 1 bag carrots (~2 lbs) (~$1.80)
• 1 head garlic (~$0.75)
• 1 bunch bananas (~$1.50)
• 1 bag apples (~$4.00)

Protein:

• 1 large pack chicken thighs (bone-in, skin-on is cheapest) (~3-4 lbs) (~$8.00)
• 1 dozen large eggs (~$2.50)
• 1 can (15oz) black beans (~$0.90)
• 1 can (15oz) chickpeas (~$0.90)

Grains & Carbs:

• 1 bag brown rice (1-2 lbs) (~$2.00)
• 1 container rolled oats (18oz) (~$3.50)
• 1 loaf whole-wheat bread (~$2.50)

Dairy & Other:

• 1 container plain Greek yogurt (32oz) (~$4.50)
• 1 block cheddar cheese (8oz) (~$3.00)
• 1 jar salsa (16oz) (~$2.50)
• 1 small bag almonds or walnuts (for snacks/oatmeal) (~$5.00)
• 1 jar peanut butter (~$3.00)

Estimated Total: ~$71.35

(This leaves you a few dollars of buffer for tax or price variations.)

The 5-Day Weekly Menu

• Breakfast (Prep Once):
• Overnight Oats: 5 jars. In each: 1/2 cup oats, 1/2 cup water or milk (use water if on a strict budget), 1 tbsp Greek yogurt. In the morning, top with 1/2 sliced banana.
• Lunch (Prep Once):
• Sheet Pan Chicken & Veggie Bowls: (5 servings). Roasted chicken thighs, roasted carrots, and roasted broccoli, all served over a bed of brown rice.
• Dinner (Two Main Preps):
• Monday/Wednesday: Sweet Potato & Black Bean Skillet: (2 servings). Roasted sweet potato chunks, black beans, 1/2 onion (sautéed), and spinach (wilted in). Reheat and top with a scoop of salsa, Greek yogurt (as sour cream), and a sprinkle of cheese.
• Tuesday/Thursday: Roasted Chickpea & Cauliflower Bowls: (2 servings). Roasted cauliflower and chickpeas (seasoned with cumin/paprika) served over brown rice. Top with a dollop of Greek yogurt mixed with a little salt/garlic powder.
• Friday: "Clean Out the Fridge" Frittata & Toast: (1 serving). Use any leftover veggies (spinach, onion, broccoli bits) and 1-2 leftover pieces of chicken (chopped). Whisk 3 eggs, pour over the fillings in a pan, and cook. Serve with 2 slices of whole-wheat toast.
• Snacks:
• Apples with peanut butter
• Handful of almonds
• Hard-boiled eggs (prep a few on Sunday)

Your 2-Hour Sunday Prep Session (Step-by-Step)

1. Preheat Oven: Get it to 400°F (200°C).
2. Cook Grains: Get 2-3 cups of dry brown rice cooking on the stovetop or in a rice cooker.
3. Roast Everything:
• Sheet Pan 1: Chop all broccoli, carrots, and sweet potatoes. Toss with 1-2 tbsp olive oil, salt, pepper, and garlic powder. Spread evenly.
• Sheet Pan 2: Pat chicken thighs dry. Season generously with salt, pepper, paprika, and onion powder.
• Sheet Pan 3 (or add to 1): Chop cauliflower and drain/rinse chickpeas. Toss with oil and spices.
• Roast everything. Chicken will take ~35-45 min. Veggies will take ~30-40 min.
4. Boil Eggs: While things roast, hard-boil 3-4 eggs for snacks.
5. Assemble Oats: Set up your 5 overnight oat jars.
6. Portion & Store:
• When rice is done, divide it among your 5 lunch containers and 2 dinner containers for the chickpea bowls.
• When chicken and veg are done, let cool slightly. Pull chicken from the bone and chop (or leave whole). Divide chicken, broccoli, and carrots among the 5 lunch containers.
• Store the roasted sweet potatoes, black beans (drained/rinsed), chickpeas, and cauliflower in separate large containers. This makes dinner assembly take 2 minutes.
• Store your Greek yogurt, salsa, and cheese for easy access.

You're done. Your entire work week of food is ready in about two hours.

Conclusion: Stop Spending, Start Prepping

Meal prep on a budget isn't a restrictive diet; it's a system of freedom. It frees you from financial stress, nightly decisions, and food waste. All it takes is one plan, one shopping trip, and one 2-hour prep session to set yourself up for a successful, healthy, and stress-free week.

You have the principles and the exact plan. Now it's time to execute.

Get Your FREE Downloadable Guide!

Ready to stop overspending and start eating well?

To make this even easier, I’ve put the complete $75 Shopping List, step-by-step prep guide, and three bonus budget-friendly recipes (including a delicious Lentil Bolognese) into one simple, printable PDF.

👉Click Here to Download Your FREE $75 Weekly Meal Prep Guide & Shopping List