Budget Friendly Meal Prep

It’s no secret that meal prep can be overwhelming at times. At this day in age a lot of fast-food and convenient food chains are becoming macro friendly, and for some it’s easier to skip meal prepping to rely on lightened up fast-food/convenient food chain options. If you’ve fallen into this trap, or are simply looking to be healthy on a budget then this post is for you! We are bringing you 4 days worth of breakfast, lunch, and dinner at less than $3 per meal. We recommend pairing these meals with two budget-friendly snacks of your choice such as bananas, apples, oranges, Greek yogurt, nuts, home-made kale chips, and hard-boiled eggs.

Hawaiian Breakfast Stir-Fry ($1.49 per serving)

 

Ingredients:

• 12 oz. white rice, cooked
• 4 oz. fresh pineapple, diced
• 4 Slices bacon
• 4 Whole eggs
• 12 oz. liquid egg whites
• 1 clove Garlic, minced
• 2 tbsp liquid aminos
• Sriracha (optional)

Nutrition: (makes 4 servings)

Per serving: 278.5 calories, 28.5g carbs, 12.1g fat, 23g protein

Directions:

1. Cook rice according to package instructions.
2. Cook four slices of bacon in a skillet until crisp, then set aside.
3. Saute garlic in bacon grease until golden brown.
4. Scramble egg whites, cooked rice, pineapple, and liquid aminos in bacon grease until egg whites are fully cooked, and then divide 4 equal servings into meal prep containers.
5. Cook 4 eggs over-easy (or using method of choice) and serve one per meal prep container.
6. Crumble bacon over breakfast friend rice. Season with Sriracha hot sauce (optional).

White Bean Tuna Salad ($1.36 per serving)

 

Ingredients:

• 2 x 5 oz. canned tuna in water (drained)
• 1 x 15 oz. can cannellini beans (drained)
• 4 oz arugula
• 2 tbsp olive oil
• 4 oz red onion, minced
• ¼ cup red wine vinegar
• ¼ cup fresh parsley, chopped
• 1 tsp dried oregano
• Sea salt & black pepper to taste

Nutrition: (makes 4 servings)

Per serving: 308 calories, 19.7g carbs, 9.3g fat, 20.3g protein

Directions:

1. In a large bowl combine tuna, cannellini beans, red onion, and parsley.
2. In a smaller bowl whisk together dressing of olive oil, red wine vinegar, oregano, sea salt, and black pepper.
3. Drizzle dressing over tuna/bean mixture, and divide 4 equal servings over fresh arugula in meal prep containers.

Grilled Pork Chops & Pineapple ($2.67 per serving)

Ingredients:

• 4 x 4 oz. (center-cut) loin pork chops
• 12 oz. fresh pineapple (diced)
• ½ cup non-fat plain greek yogurt
• 2 tbsp (6 tsp) orange marmalade

Nutrition: (makes 4 servings)

Per serving: 268.4 calories, 20.3g carbs, 9g fat, 24g protein

Directions:

1. Sprinkle pork lightly with salt and pepper.
2. Cut pineapple into ½ inch thick slices.
3. Brush pork chops with 1 tbsp of orange marmalade.
4. Heat grill to medium heat and grill pork chops 3-5 minutes each side (until reaching internal temperature of 160F), rotating the pineapple as you turn the pork chops.
5. Combine yogurt and remaining marmalade to use as a dipping sauce for pineapple and/or chops.
6. Optional add-ins include fresh greens, cilantro, jalapenos, salsa, and/or the hot sauce of your choice.
7. Divide evenly into meal prep containers.