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Healthy Meal Prep for the Week Under 25 Dollars Easy Budget-Friendly Recipes

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A budget-friendly, nutritious meal prep plan using simple pantry staples and fresh seasonal veggies, designed to feed you healthily for the week under $25.

Ingredients

Scale
  • 1 pound (450g) boneless, skinless chicken thighs
  • 1 can (15 oz/425g) black beans, rinsed and drained
  • 1 ½ cups (270g) brown rice or quinoa
  • 2 medium sweet potatoes, peeled and cubed
  • 1 large head of broccoli, cut into florets
  • 1 red bell pepper, sliced
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1 tablespoon olive oil or vegetable oil
  • Fresh cilantro or parsley, chopped (optional)

Instructions

  1. Preheat your oven to 425°F (220°C). Line your baking sheet with parchment paper.
  2. Rinse 1 ½ cups (270g) brown rice or quinoa under cold water. In a medium saucepan, combine grains with 3 cups (710ml) water and a pinch of salt. Bring to a boil, then cover and reduce heat to low. Cook for 40-45 minutes for brown rice or 15 minutes for quinoa, until water is absorbed and grains are fluffy. Fluff with a fork and set aside.
  3. In a large bowl, toss the broccoli florets, cubed sweet potatoes, and sliced red bell pepper with 1 tablespoon of oil, minced garlic, smoked paprika, cumin, salt, and pepper. Make sure everything is evenly coated.
  4. Spread the seasoned veggies out on the baking sheet in a single layer. Roast for 25-30 minutes, stirring halfway through, until tender and lightly charred on the edges.
  5. While veggies roast, heat a non-stick skillet over medium heat. Season the chicken thighs with salt and pepper. Cook for 5-6 minutes per side until cooked through and golden brown. Let rest for 5 minutes, then chop into bite-sized pieces.
  6. Warm the rinsed black beans in a small pot over low heat for 5 minutes, stirring occasionally. Optionally add a pinch of cumin for extra flavor.
  7. Divide the cooked grains, roasted veggies, chicken pieces, and black beans evenly among 4 meal prep containers. Sprinkle chopped cilantro or parsley on top if using.
  8. Cool completely before sealing containers and refrigerating to avoid condensation.

Notes

Roast veggies at high heat to caramelize sugars and avoid sogginess. Let chicken rest after cooking to keep it juicy. Fluff grains after cooking and let steam escape for best texture. Use a kitchen timer to remember to stir veggies halfway through roasting. Reheat veggies gently with a splash of water to keep them tender.

Nutrition

Keywords: healthy meal prep, budget-friendly recipes, easy meal prep, chicken meal prep, black beans, roasted vegetables, brown rice, quinoa, meal prep containers

Find it online: https://gleamgulp.com/healthy-meal-prep-for-the-week-under-25-dollars-easy-budget-friendly-recipes/