Meal Prep Recipes for the Week

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Meal prep is one of the easiest ways to save money, eat healthier, and save yourself from spending on last-minute takeaways. By cooking in batches, you can make your weekly meals both budget-friendly and stress-free. Here are some affordable and tasty meal prep recipes that will keep you going all week.

1. Chicken, Rice & Veggie Bowls

A classic for meal prep. Cook up a big batch of chicken breasts (or thighs for cheaper), rice, and roasted mixed vegetables. Portion into containers for easy grab-and-go lunches.

Ingredients (4–5 portions):

4 chicken breasts or 6 thighs 500g rice (white or brown) 600g mixed veg (fresh or frozen – e.g. broccoli, peppers, carrots) 2 tbsp olive oil Salt, pepper, and any spices you like (paprika, garlic powder, etc.)

💰 Budget tip: Buy frozen veg – it’s cheaper, lasts longer, and just as nutritious.

2. Lentil & Veggie Curry

Hearty, filling, and full of flavour. Lentils are one of the cheapest protein sources out there, and you can make a huge pot of curry for a fraction of the cost of meat. Serve with rice or naan.

Ingredients (6 portions):

300g dried red lentils 1 large onion, chopped 2–3 cloves garlic, chopped 2 tins chopped tomatoes 1 tin coconut milk (optional but makes it creamy) 2 tbsp curry powder or paste 400g mixed veg (cauliflower, spinach, peas, or whatever you have) 1L vegetable stock

💰 Budget tip: Make double portions and freeze half – you’ll thank yourself later.

3. Pasta Bake with Hidden Veg

Cook pasta, mix with tomato sauce, chopped veg, and a sprinkle of cheese, then bake. You can swap in whatever vegetables you have lying around. This reheats really well for midweek dinners.

Ingredients (5 portions):

500g pasta (penne or fusilli works best) 2 jars/passata (about 700g) tomato sauce 1 courgette, grated 2 carrots, grated 1 onion, chopped 100g grated cheese (cheddar or mozzarella) 1 tbsp olive oil Italian herbs (basil/oregano – dried is fine)

💰 Budget tip: Use supermarket value pasta and bulk up the sauce with grated carrots or courgette.

4. Overnight Oats

Perfect for breakfast meal prep. Mix oats with milk or yoghurt, add fruit or honey, and store in jars. No cooking needed, and you’ll save money skipping overpriced coffee shop breakfasts.

Ingredients (per jar):

50g oats 150ml milk (or yoghurt for extra creaminess) 1 tsp honey or syrup 50g fruit (fresh, frozen, or tinned – berries, banana, apple) Optional: a sprinkle of cinnamon or chia seeds

💰 Budget tip: Buy oats in big bags – they’re cheap, versatile, and last ages.

5. Egg Muffins

Whisk eggs with chopped veg and cheese, pour into muffin tins, and bake. These are high in protein and perfect as a grab-and-go snack or breakfast.

Ingredients (12 muffins):

8 large eggs 100ml milk 1 small onion, finely chopped 1 pepper, finely chopped Handful of spinach (fresh or frozen) 50g grated cheese Salt and pepper

💰 Budget tip: Use whatever leftover veg you have to avoid waste.

Summary: With just a few hours of cooking on a Sunday, you can have meals ready for the entire week. Meal prep keeps your diet on track, saves you money, and stops you from reaching for expensive takeaways.

✅ Read about how to get started with meal prep as a beginner here!

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