15 Weight Loss Meal Preps Under $5: Healthy & Budget-Friendly
Eating healthy while losing weight doesn’t have to be expensive. With smart grocery shopping and simple ingredients, you can prep nutritious, filling, and low-cost meals for under $5 per serving!
These 15 meal prep ideas are high in protein, low in calories, and perfect for weight loss on a budget.
Here are the first five budget-friendly meal prep recipes, complete with cost per serving, calories, and protein content!
1. Garlic Herb Chicken with Roasted Vegetables
🚀 Prep Time: 25 minutes | 🍗 Protein: 44g | 🔥 Calories: 380 | 💰 Cost per serving: $4.50 | 🍽 Servings: 4
Ingredients:
- 2 boneless, skinless chicken breasts ($4.00)
- 2 cups mixed vegetables (zucchini, carrots, broccoli) ($3.00)
- 1 tablespoon olive oil ($0.25)
- 1 teaspoon garlic powder ($0.10)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- 1 teaspoon lemon juice ($0.10)
Instructions:
- Preheat oven to 400°F (200°C).
- Toss vegetables with olive oil, salt, and black pepper, then roast for 15 minutes.
- Season chicken breasts with garlic powder, salt, black pepper, and lemon juice, then grill or bake for 20 minutes.
- Slice and divide into meal prep containers with roasted vegetables.
🔹 Why It’s Under $5: Buying chicken in bulk and seasonal vegetables makes this an affordable, nutrient-dense meal.
2. Egg & Black Bean Breakfast Wrap
🚀 Prep Time: 15 minutes | 🥚 Protein: 36g | 🔥 Calories: 350 | 💰 Cost per serving: $3.75 | 🍽 Servings: 4
Ingredients:
- 4 whole wheat tortillas ($2.50)
- 4 large eggs ($1.50)
- ½ cup black beans, drained ($1.00)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- ½ teaspoon garlic powder ($0.10)
- ¼ cup shredded cheese (optional) ($1.00)
Instructions:
- Scramble eggs with salt, black pepper, and garlic powder.
- Warm black beans in a pan for 2 minutes.
- Fill whole wheat tortillas with scrambled eggs, black beans, and cheese (if using).
- Wrap tightly and place in meal prep containers.
🔹 Why It’s Under $5: Eggs, black beans, and tortillas are some of the cheapest protein sources, making this a budget-friendly breakfast meal prep.
3. Tuna & Cucumber Salad with Greek Yogurt Dressing
🚀 Prep Time: 10 minutes (No Cooking Required) | 🐟 Protein: 38g | 🔥 Calories: 320 | 💰 Cost per serving: $4.25 | 🍽 Servings: 4
Ingredients:
- 2 cans (5 oz) tuna, drained ($3.00)
- 1 large cucumber, sliced ($1.00)
- ½ cup plain Greek yogurt ($2.00)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- 1 teaspoon lemon juice ($0.10)
- ½ teaspoon garlic powder ($0.10)
Instructions:
- In a bowl, mix tuna, sliced cucumbers, Greek yogurt, lemon juice, salt, black pepper, and garlic powder.
- Toss well and divide into meal prep containers.
🔹 Why It’s Under $5: Canned tuna is an inexpensive, high-protein option, and cucumbers add bulk and crunch without extra cost.
4. Spicy Ground Turkey & Cauliflower Rice Stir-Fry
🚀 Prep Time: 20 minutes | 🦃 Protein: 42g | 🔥 Calories: 380 | 💰 Cost per serving: $4.75 | 🍽 Servings: 4
Ingredients:
- 1 lb ground turkey ($4.00)
- 2 cups cauliflower rice ($2.00)
- 1 teaspoon olive oil ($0.25)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- ½ teaspoon chili powder ($0.10)
- ½ teaspoon garlic powder ($0.10)
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add ground turkey, season with salt, black pepper, chili powder, and garlic powder, and cook for 7–8 minutes until browned.
- Stir in cauliflower rice and cook for another 4 minutes.
- Divide into meal prep containers.
🔹 Why It’s Under $5: Ground turkey and cauliflower rice are cost-effective, and bulk seasoning adds flavor without added expense.
5. Lentil & Spinach Soup with Garlic Toast
🚀 Prep Time: 25 minutes | 🍲 Protein: 40g | 🔥 Calories: 350 | 💰 Cost per serving: $3.50 | 🍽 Servings: 4
Ingredients:
- 1 cup dried lentils ($1.50)
- 1 teaspoon olive oil ($0.25)
- ½ onion, diced ($0.50)
- 2 cups fresh spinach ($2.00)
- 2 cloves garlic, minced ($0.20)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- 1 slice whole wheat bread (for toast) ($1.00)
Instructions:
- In a pot, heat olive oil and sauté garlic and onions for 2 minutes.
- Add lentils and 3 cups of water, then simmer for 20 minutes until lentils are soft.
- Stir in spinach, season with salt and black pepper, and cook for another 2 minutes.
- Toast whole wheat bread and serve with soup.
🔹 Why It’s Under $5: Lentils are a cheap, protein-rich food, and pairing them with spinach and toast makes for a nutritious, cost-effective meal.
6. Sweet Potato & Black Bean Bowl
🚀 Prep Time: 20 minutes | 🥔 Protein: 38g | 🔥 Calories: 390 | 💰 Cost per serving: $3.80 | 🍽 Servings: 4
Ingredients:
- 2 medium sweet potatoes, cubed ($2.00)
- 1 can (15 oz) black beans, drained ($1.00)
- 1 teaspoon olive oil ($0.25)
- ½ teaspoon garlic powder ($0.10)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
Instructions:
- Preheat oven to 400°F (200°C).
- Toss cubed sweet potatoes with olive oil, garlic powder, salt, and black pepper, then roast for 20 minutes.
- Warm black beans in a pan for 2 minutes.
- Divide roasted sweet potatoes and black beans into meal prep containers.
🔹 Why It’s Under $5: Sweet potatoes and black beans are both incredibly cheap, nutritious, and high in fiber, making this a filling meal for a low cost.
7. Ground Chicken & Zucchini Stir-Fry
🚀 Prep Time: 20 minutes | 🍗 Protein: 42g | 🔥 Calories: 400 | 💰 Cost per serving: $4.50 | 🍽 Servings: 4
Ingredients:
- 1 lb ground chicken ($4.00)
- 2 medium zucchinis, sliced ($1.50)
- 1 teaspoon olive oil ($0.25)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- ½ teaspoon garlic powder ($0.10)
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add ground chicken, season with salt, black pepper, and garlic powder, and cook for 7–8 minutes until browned.
- Stir in sliced zucchini and cook for another 4 minutes until tender.
- Divide into meal prep containers.
🔹 Why It’s Under $5: Ground chicken is one of the cheapest lean protein options, and zucchini is an inexpensive vegetable that adds volume to the dish.
8. Cabbage & Egg Scramble
🚀 Prep Time: 15 minutes | 🥚 Protein: 35g | 🔥 Calories: 360 | 💰 Cost per serving: $3.20 | 🍽 Servings: 4
Ingredients:
- 4 large eggs ($1.50)
- 2 cups shredded cabbage ($1.50)
- 1 teaspoon olive oil ($0.25)
- ½ teaspoon garlic powder ($0.10)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
Instructions:
- Heat olive oil in a skillet over medium heat.
- Stir-fry shredded cabbage for 3 minutes until softened.
- In a bowl, whisk eggs, garlic powder, salt, and black pepper.
- Pour egg mixture into the pan, scramble with the cabbage, and cook for 2–3 more minutes until eggs are set.
🔹 Why It’s Under $5: Eggs and cabbage are both incredibly cheap but packed with protein and fiber, making this meal filling and cost-effective.
9. Spaghetti Squash with Garlic Butter Chicken
🚀 Prep Time: 25 minutes | 🍗 Protein: 41g | 🔥 Calories: 380 | 💰 Cost per serving: $4.75 | 🍽 Servings: 4
Ingredients:
- 1 medium spaghetti squash ($2.50)
- 2 boneless, skinless chicken breasts ($4.00)
- 1 tablespoon butter ($0.25)
- 2 cloves garlic, minced ($0.20)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
Instructions:
- Preheat oven to 400°F (200°C).
- Slice spaghetti squash in half, remove seeds, and bake for 30 minutes until tender.
- While baking, heat butter in a skillet, add garlic, and sauté chicken breasts for 6 minutes per side.
- Scrape spaghetti squash strands with a fork and mix with garlic butter sauce.
- Slice chicken and divide into meal prep containers.
🔹 Why It’s Under $5: Spaghetti squash is a cheap, low-carb alternative to pasta, and chicken is a budget-friendly protein option.
10. Lentil & Tomato Soup with Whole Wheat Toast
🚀 Prep Time: 30 minutes | 🍲 Protein: 40g | 🔥 Calories: 350 | 💰 Cost per serving: $3.50 | 🍽 Servings: 4
Ingredients:
- 1 cup dried lentils ($1.50)
- 1 teaspoon olive oil ($0.25)
- ½ onion, diced ($0.50)
- 1 can (15 oz) diced tomatoes ($1.00)
- 2 cloves garlic, minced ($0.20)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- 1 slice whole wheat bread (for toast) ($1.00)
Instructions:
- Heat olive oil in a pot and sauté garlic and onions for 2 minutes.
- Add lentils and diced tomatoes with 3 cups of water, then simmer for 25 minutes until lentils are soft.
- Season with salt and black pepper, then blend slightly for a creamy texture (optional).
- Toast whole wheat bread and serve with the soup.
🔹 Why It’s Under $5: Lentils are one of the cheapest protein-rich foods, and pairing them with tomatoes and whole wheat toast makes for a balanced, budget-friendly meal.
11. Turkey & Spinach Scramble
🚀 Prep Time: 15 minutes | 🦃 Protein: 42g | 🔥 Calories: 360 | 💰 Cost per serving: $3.75 | 🍽 Servings: 4
Ingredients:
- 1 lb ground turkey ($4.00)
- 2 cups fresh spinach ($2.00)
- 1 teaspoon olive oil ($0.25)
- ½ teaspoon garlic powder ($0.10)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add ground turkey, season with garlic powder, salt, and black pepper, and cook for 7–8 minutes until browned.
- Stir in spinach and cook for another 2 minutes until wilted.
- Divide into meal prep containers.
🔹 Why It’s Under $5: Ground turkey and spinach are cost-effective, lean protein sources, making this a simple, healthy, and affordable meal.
12. Chickpea & Cucumber Salad
🚀 Prep Time: 10 minutes (No Cooking Required) | 🥗 Protein: 36g | 🔥 Calories: 320 | 💰 Cost per serving: $3.50 | 🍽 Servings: 4
Ingredients:
- 1 can (15 oz) chickpeas, drained ($1.00)
- 1 large cucumber, diced ($1.00)
- ½ cup cherry tomatoes, halved ($1.50)
- 1 tablespoon olive oil ($0.25)
- 1 teaspoon lemon juice ($0.10)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
Instructions:
- In a bowl, mix chickpeas, diced cucumbers, and cherry tomatoes.
- Drizzle with olive oil and lemon juice, then season with salt and black pepper.
- Toss everything together and divide into meal prep containers.
🔹 Why It’s Under $5: Canned chickpeas and fresh cucumbers are inexpensive yet packed with fiber and protein, making this meal incredibly affordable.
13. Baked Tilapia with Green Beans
🚀 Prep Time: 20 minutes | 🐟 Protein: 44g | 🔥 Calories: 380 | 💰 Cost per serving: $4.75 | 🍽 Servings: 4
Ingredients:
- 2 tilapia fillets ($4.00)
- 1 teaspoon olive oil ($0.25)
- 1 teaspoon lemon juice ($0.10)
- ½ teaspoon garlic powder ($0.10)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- 2 cups green beans ($2.00)
Instructions:
- Preheat oven to 375°F (190°C).
- Place tilapia fillets on a baking sheet and drizzle with olive oil and lemon juice.
- Season with garlic powder, salt, and black pepper.
- Bake for 12–15 minutes until flaky.
- Steam green beans for 5 minutes and serve with tilapia.
🔹 Why It’s Under $5: Tilapia is one of the most budget-friendly fish, and pairing it with green beans keeps the meal both nutritious and cost-effective.
14. Egg Salad Lettuce Wraps
🚀 Prep Time: 10 minutes | 🥚 Protein: 37g | 🔥 Calories: 350 | 💰 Cost per serving: $3.00 | 🍽 Servings: 4
Ingredients:
- 6 large eggs ($2.00)
- ¼ cup mayonnaise ($1.00)
- ½ teaspoon garlic powder ($0.10)
- ½ teaspoon salt ($0.05)
- ½ teaspoon black pepper ($0.05)
- 8 romaine lettuce leaves ($1.50)
Instructions:
- Hard boil eggs, then peel and mash them in a bowl.
- Mix in mayonnaise, garlic powder, salt, and black pepper.
- Spoon the egg salad into lettuce leaves and wrap.
🔹 Why It’s Under $5: Eggs are one of the most affordable protein sources, and using lettuce instead of bread keeps it low-carb and budget-friendly.
15. Peanut Butter Banana Overnight Oats
🚀 Prep Time: 5 minutes | 🥣 Protein: 34g | 🔥 Calories: 340 | 💰 Cost per serving: $3.50 | 🍽 Servings: 4
Ingredients:
- ½ cup rolled oats ($1.50)
- 1 tablespoon peanut butter ($1.00)
- ½ banana, sliced ($0.50)
- 1 teaspoon honey (optional) ($0.25)
- 1 cup almond milk ($1.00)
Instructions:
- In a jar or meal prep container, combine oats, peanut butter, banana slices, honey (if using), and almond milk.
- Stir well, cover, and refrigerate overnight.
🔹 Why It’s Under $5: Oats and peanut butter are affordable and protein-rich, making this a budget-friendly, healthy breakfast.
