Meal prepping on a tight budget is absolutely possible when you focus on the cheapest, most versatile protein sources. In this guide, you will learn how to build a full week of simple, filling meals using affordable proteins that are easy to find at any grocery store. This article walks you through ingredients, preparation, storage, and practical tips so you can save money without sacrificing flavor or nutrition.
Highlights
- Total time: 1 hour 15 minutes
- Servings: 5 meal-prep portions
- Difficulty: Easy
- Main equipment: Large skillet, medium pot, baking sheet, meal prep containers
Ingredients and Ingredient Tips
Ingredients
- 2 lb chicken leg quarters, skin removed
- 1 lb dry lentils
- 1 dozen large eggs
- 2 cups cooked brown rice
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 tablespoons vegetable oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon cumin
- 4 cups water or low-cost chicken broth
Ingredient Tips
- Chicken leg quarters are usually cheaper than breasts and stay juicier after reheating.
- Lentils cook quickly and add protein and fiber at a very low cost.
- Eggs are one of the most affordable complete proteins and work well for batch cooking.
- Spices add flavor without adding cost, so keep them simple and flexible.
Proceed to Page for the full step-by-step cooking process.