Cook on Sunday, relax all week

Meal Prep

Make-ahead breakfasts, lunches, and dinners that hold up in the fridge for days. One afternoon of cooking, a week of easy meals.

4 recipes · average $1.58 per serving

Before you start

Meal prep basics

Pick 2 recipes, not 5

One breakfast and one lunch or dinner is plenty. Repeating meals is what makes meal prep cheap and fast.

Use the right containers

Glass containers with locking lids reheat evenly and do not stain. A set of ten costs about $25 and lasts for years.

Know the 4-day rule

Most cooked meals stay fresh in the fridge for 3 to 4 days. Freeze anything you will eat after Thursday.

Cool food fast

Spread hot food in shallow containers and refrigerate within 2 hours to keep it safe and tasty.

Chicken

Chicken Burrito Meal Prep Bowls

Seasoned chicken, cilantro-lime rice, beans, and corn. Five lunches for just over $2 each.

$10.81 recipe$2.16 per serving

Prep: 15 min
Cook: 25 min
Total: 40 min
Servings: 5

Ingredients

1.5 lb boneless chicken thighs$4.49
1 Tbsp taco seasoning (homemade)$0.30
1.5 cups long-grain white rice$0.60
1 lime$0.40
1/4 cup cilantro, chopped$0.40
1 can (15 oz) black beans, drained$0.89
1.5 cups frozen corn$0.75
1 cup salsa$1.40
1 cup shredded cheddar$1.50
1 Tbsp vegetable oil$0.08

Total $10.81 · $2.16 per serving

Instructions

Cook the rice according to the package. Stir in the lime juice and cilantro.
Rub the chicken with taco seasoning. Cook in the oil in a skillet over medium-high heat for 5 to 6 minutes per side, until 165°F.
Rest the chicken for 5 minutes, then slice.
Warm the beans and corn together in a small pot or in the microwave.
Divide the rice, chicken, beans, and corn among 5 containers. Keep salsa and cheese in small cups and add when serving.

Budget notes

Refrigerate for up to 4 days.
Reheat for 2 minutes in the microwave, then add cold salsa on top.

Chicken

Teriyaki Chicken and Veggie Rice Boxes

A quick homemade teriyaki sauce beats the bottle, and it is cheaper too.

$8.11 recipe$2.03 per serving

Prep: 10 min
Cook: 25 min
Total: 35 min
Servings: 4

Ingredients

1.25 lb boneless chicken breast, cubed$4.36
1/3 cup soy sauce$0.50
2 Tbsp honey$0.40
1 Tbsp rice vinegar$0.10
2 cloves garlic, minced$0.16
1 tsp cornstarch$0.03
12 oz bag frozen broccoli florets$1.48
2 carrots, sliced$0.40
1.5 cups long-grain white rice$0.60
1 Tbsp vegetable oil$0.08

Total $8.11 · $2.03 per serving

Instructions

Cook the rice. Whisk the soy sauce, honey, vinegar, garlic, cornstarch, and 1/4 cup water to make the sauce.
Brown the chicken in oil in a large skillet over medium-high heat, about 6 minutes.
Add the carrots and broccoli and cook for 4 minutes.
Pour in the sauce and simmer for 2 minutes, until thick and glossy.
Divide the rice and teriyaki chicken among 4 containers.

Budget notes

Keeps 4 days in the fridge.
Sprinkle sesame seeds on top for crunch.

Vegetarian

Peanut Butter Banana Overnight Oats

Five no-cook breakfasts in five minutes, for about 80 cents a jar.

$3.97 recipe$0.79 per serving

Prep: 5 min
Cook: No cook
Total: 5 min
Servings: 5

Ingredients

2.5 cups old-fashioned rolled oats$0.85
2.5 cups milk$0.62
5 Tbsp peanut butter$0.70
2 ripe bananas, mashed$0.50
2.5 Tbsp chia seeds$0.75
2 Tbsp maple syrup$0.50
1/2 tsp cinnamon$0.05

Total $3.97 · $0.79 per serving

Instructions

In a large bowl, stir together the oats, milk, peanut butter, banana, chia seeds, maple syrup, and cinnamon.
Divide the mixture among 5 jars or containers with lids.
Refrigerate overnight, or at least 4 hours.
Eat cold, or microwave for 1 minute if you like it warm. Add a splash of milk if too thick.

Budget notes

Keeps for 5 days in the fridge.
Any milk works: dairy, oat, or almond.

Vegetarian

Freezer Breakfast Burritos

Make 8 at once, freeze, and grab one on busy mornings. Cheaper than any drive-thru.

$10.60 recipe$1.32 per serving

Prep: 20 min
Cook: 20 min
Total: 40 min
Servings: 8

Ingredients

10 large eggs$2.50
1 lb frozen diced potatoes (hash browns)$1.79
1 can (15 oz) black beans, drained$0.89
1.5 cups shredded cheddar$2.25
8 large flour tortillas$2.29
1/2 cup salsa$0.70
1 Tbsp butter$0.15
1 tsp salt and pepper$0.03

Total $10.60 · $1.32 per serving

Instructions

Cook the potatoes in a large skillet according to the package until crisp. Transfer to a bowl.
Whisk the eggs with salt and pepper. Scramble in butter over medium-low heat until just set.
Warm the tortillas so they fold without cracking.
Fill each tortilla with eggs, potatoes, beans, cheese, and a spoonful of salsa. Roll up tightly.
Cool completely, wrap each in foil, and freeze in a zip-top bag.