10 Budget-Friendly Meal Prep Ideas Under $3 Per Meal

Eating well on a budget doesn't have to be a headache. This guide is packed with delicious meal prep ideas that cost less than $3 per meal, making it easier than ever to enjoy wholesome food without breaking the bank. Get ready to whip up some tasty dishes that are friendly to your wallet and your taste buds!

Wholesome And Affordable Vegetable Stir-Fry

Vegetable stir-fry is a fantastic way to enjoy a colorful mix of veggies while sticking to a budget. This dish is not only easy to prepare but also packed with nutrients. You can use whatever vegetables you have on hand, making it a versatile option for meal prep.

The image shows a vibrant bowl of stir-fried vegetables, including bright red and yellow bell peppers, fresh broccoli, and tender carrots. The steam rising from the bowl hints at the warmth and freshness of the meal. This dish is perfect for a quick lunch or dinner, and it can easily be made for under $3 per serving.

To make this wholesome stir-fry, you’ll need a few simple ingredients that are budget-friendly and widely available. You can customize it based on your taste preferences or what’s in season.

Ingredients

• 2 cups mixed vegetables (like bell peppers, broccoli, and carrots)
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil (optional)
• Salt and pepper to taste
• Cooked rice or noodles for serving

Instructions

1. Heat the vegetable oil in a large pan over medium heat.
2. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Throw in the mixed vegetables and stir-fry for 5-7 minutes until they are tender but still crisp.
4. Pour in the soy sauce and sesame oil, stirring to coat the veggies evenly.
5. Season with salt and pepper to taste.
6. Serve hot over cooked rice or noodles.

Savory Lentil Soup With Fresh Herbs

Lentil soup is a warm and comforting dish that fits perfectly into a budget-friendly meal plan. This soup is not only easy to make but also packs a punch with its rich flavors and nutritious ingredients. The image showcases a steaming bowl of lentil soup, garnished with fresh herbs, making it look inviting and delicious.

Using lentils as the base, this soup is both filling and economical. You can easily whip up a large batch, making it a great option for meal prep. Plus, the addition of fresh herbs elevates the dish, giving it a burst of freshness that complements the earthy lentils.

Let’s dive into the ingredients and steps to create this delightful soup that costs less than $3 per serving!

Classic Spaghetti Aglio E Olio

Spaghetti Aglio E Olio is a simple yet delicious dish that brings comfort to any meal. This classic Italian recipe features just a few ingredients, making it budget-friendly and easy to prepare. The golden strands of spaghetti are tossed with garlic, olive oil, and a hint of red pepper flakes, creating a dish that’s bursting with flavor.

The image shows a beautifully plated serving of spaghetti, twirled elegantly on a fork. The vibrant colors of the dish, with a sprinkle of red pepper and fresh parsley, make it visually appealing. A glass of white wine sits nearby, adding a touch of sophistication to this casual meal.

This meal can be made for less than $3 per serving, making it perfect for anyone looking to save money while enjoying a satisfying dinner. Plus, it takes minimal time to prepare, which is ideal for busy weeknights.

Ingredients

• 8 ounces spaghetti
• 4 cloves garlic, thinly sliced
• 1/2 cup olive oil
• 1 teaspoon red pepper flakes
• Salt, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Cook the Spaghetti: Bring a large pot of salted water to a boil. Add the spaghetti and cook according to package instructions until al dente. Reserve 1 cup of pasta water, then drain the spaghetti.
2. Prepare the Sauce: In a large skillet, heat the olive oil over medium heat. Add the sliced garlic and red pepper flakes. Sauté until the garlic is golden brown, being careful not to burn it.
3. Combine: Add the drained spaghetti to the skillet. Toss to coat the pasta in the garlic oil. If the pasta seems dry, add a little reserved pasta water until you reach your desired consistency.
4. Season: Taste and add salt as needed. Toss in the chopped parsley for a fresh touch.
5. Serve: Plate the spaghetti and garnish with additional parsley and red pepper flakes if desired. Enjoy your meal!

GET 21 QUICK & EASY LOW-CALORIE MEAL PLANS

Hearty Black Bean Tacos

These hearty black bean tacos are a fantastic option for anyone looking to eat well on a budget. Packed with flavor and nutrients, they come together quickly and are perfect for meal prep. The image shows a vibrant display of tacos filled with black beans, fresh tomatoes, avocado, and cilantro, all nestled in warm tortillas. This colorful combination not only looks appetizing but also ensures you get a variety of textures and tastes in every bite.

Making these tacos is simple and fun. You can customize them with your favorite toppings, making them a versatile choice for any meal. Whether you’re cooking for yourself or a group, these tacos are sure to please. Plus, they cost less than $3 per meal, making them an ideal option for budget-friendly meal prep.

Ingredients

• 1 can black beans, drained and rinsed
• 8 small corn tortillas
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/2 cup chopped cilantro
• 1 lime, cut into wedges
• Salt and pepper to taste
• Optional: crumbled feta or cheese of choice

Instructions

1. Warm the tortillas in a skillet over medium heat for about 30 seconds on each side until soft.
2. In a bowl, mix the black beans, cherry tomatoes, avocado, and cilantro. Season with salt and pepper.
3. Fill each tortilla with the black bean mixture.
4. Serve with lime wedges and optional cheese on top.
5. Enjoy your delicious and budget-friendly tacos!

Creamy Mushroom Risotto On A Budget

Risotto is a classic dish that can be both comforting and budget-friendly. This creamy mushroom risotto is perfect for meal prep, costing less than $3 per serving. The rich flavors of mushrooms combined with creamy rice make it a satisfying choice for any meal.

The image shows a beautifully plated bowl of risotto, garnished with fresh parsley and topped with sliced mushrooms. The creamy texture and inviting appearance make it hard to resist. Plus, it’s easy to make and can be stored for later, making it ideal for busy weeks.

To create this dish, you’ll need just a few simple ingredients. The best part? You can customize it with whatever mushrooms you have on hand or even add some veggies for extra nutrition.

Ingredients

• 1 cup Arborio rice
• 4 cups vegetable broth
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1/2 cup grated Parmesan cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat the vegetable broth in a saucepan and keep it warm over low heat.
2. In a large skillet, heat olive oil over medium heat. Add the diced onion and sauté until translucent.
3. Add the minced garlic and sliced mushrooms. Cook until the mushrooms are tender.
4. Stir in the Arborio rice and cook for 1-2 minutes until the rice is lightly toasted.
5. Begin adding the warm broth, one ladle at a time, stirring frequently. Wait until the liquid is mostly absorbed before adding more.
6. Continue this process until the rice is creamy and al dente, about 18-20 minutes.
7. Stir in the grated Parmesan cheese and season with salt and pepper to taste.
8. Garnish with fresh parsley before serving.

Zesty Chickpea Salad With Lemon Dressing

This Zesty Chickpea Salad is a vibrant and refreshing dish that’s perfect for meal prep. Packed with protein from chickpeas and a mix of colorful veggies, it’s not only healthy but also budget-friendly. Each serving costs less than $3, making it a great choice for anyone looking to eat well without breaking the bank.

The salad features crunchy cucumbers, juicy cherry tomatoes, and a sprinkle of fresh herbs. The lemon dressing adds a bright zing that ties everything together. It’s a dish that’s easy to whip up and can be stored in the fridge for a few days, making it ideal for busy weeks.

To make this salad, simply combine the ingredients in a bowl and toss with the lemon dressing. You can enjoy it on its own or as a side dish. It’s versatile enough to pair with grilled chicken or fish, or even as a filling for wraps.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1 lemon, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Let it sit for about 10 minutes to allow the flavors to meld.
5. Serve immediately or store in the fridge for up to 3 days.

GET 8-WEEKS OF WORKOUTS TO LOSE INCHES

Delicious Egg And Spinach Breakfast Wrap

Start your day right with a tasty egg and spinach breakfast wrap. This meal is not only budget-friendly, costing less than $3 per serving, but it’s also packed with nutrients. The combination of fluffy scrambled eggs, fresh spinach, and a hint of tomato makes for a satisfying breakfast that keeps you energized.

The wrap is simple to make and perfect for busy mornings. You can prepare it in advance and grab it on your way out. Plus, it’s customizable! Feel free to add your favorite ingredients like cheese or avocado for extra flavor.

Here’s how to whip up this delicious breakfast wrap:

Ingredients

• 2 large eggs
• 1 cup fresh spinach
• 1 small tomato, diced
• 1 whole wheat tortilla
• Salt and pepper to taste
• 1 tablespoon olive oil or butter

Instructions

1. Heat olive oil or butter in a non-stick skillet over medium heat.
2. Whisk the eggs in a bowl and season with salt and pepper.
3. Pour the eggs into the skillet and scramble until cooked through.
4. Add the spinach and diced tomato, cooking until the spinach wilts.
5. Place the egg mixture onto the tortilla and roll it up tightly.
6. Cut in half and enjoy your nutritious breakfast wrap!

Quick And Easy Hummus With Pita Chips

Hummus is a fantastic snack that’s both healthy and budget-friendly. It pairs perfectly with crispy pita chips, making it a go-to option for meal prep. This combination is not only tasty but also easy to whip up in no time.

The creamy texture of hummus, drizzled with olive oil and sprinkled with paprika, creates a delightful dip. The pita chips add a satisfying crunch, making every bite enjoyable. Plus, this meal can be made for under $3, perfect for those looking to save money while eating well.

To make this quick and easy hummus, you’ll need simple ingredients that you might already have at home. It’s a versatile dish, so feel free to customize it with your favorite spices or toppings!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup tahini
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• Salt to taste
• Pita bread, cut into triangles

Instructions

1. Blend the Hummus: In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt. Blend until smooth. If it’s too thick, add a little water until you reach your desired consistency.
2. Prepare the Pita Chips: Preheat your oven to 400°F (200°C). Arrange pita triangles on a baking sheet, drizzle with olive oil, and sprinkle with salt. Bake for about 10 minutes or until golden brown and crispy.
3. Serve: Transfer the hummus to a bowl, drizzle with extra olive oil, and sprinkle with paprika if desired. Enjoy with the warm pita chips!

Simple Baked Ziti On A Budget

Baked ziti is a classic comfort food that’s easy to make and budget-friendly. This dish combines pasta, marinara sauce, and cheese, creating a warm, hearty meal that everyone loves. The best part? You can whip it up for less than $3 per serving!

The image shows a delicious baked ziti topped with melted cheese and fresh basil. It looks inviting and perfect for a family dinner or meal prep for the week. Pair it with a simple salad or garlic bread for a complete meal.

Let’s get into how to make this simple baked ziti that won’t break the bank!

Ingredients

• 1 pound ziti pasta
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1 cup ricotta cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions

1. Cook the Pasta: In a large pot, boil salted water and cook the ziti according to package instructions until al dente. Drain and set aside.
2. Mix the Ingredients: In a large bowl, combine the cooked ziti, marinara sauce, ricotta cheese, Italian seasoning, salt, and pepper. Stir until well mixed.
3. Layer the Ziti: Preheat your oven to 350°F (175°C). In a baking dish, spread half of the ziti mixture. Top with half of the mozzarella cheese. Add the remaining ziti and finish with the rest of the mozzarella and Parmesan cheese on top.
4. Bake: Cover the dish with aluminum foil and bake for 20 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden.
5. Serve: Let it cool for a few minutes before serving. Enjoy your delicious, budget-friendly baked ziti!

Refreshing Cucumber And Yogurt Salad

This cucumber and yogurt salad is a light and refreshing dish that’s perfect for warm days. It’s simple to make and uses ingredients that are easy to find and budget-friendly. The combination of creamy yogurt and crisp cucumbers creates a delightful contrast that’s both satisfying and healthy.

The salad features fresh cucumbers sliced thinly and mixed with creamy yogurt, fresh herbs, and a hint of lemon. It’s a great side dish for any meal or can be enjoyed on its own as a snack. Plus, it’s a fantastic way to stay cool while keeping your meal costs low.

Making this salad is a breeze. Just chop your cucumbers, mix them with yogurt, add some herbs, and you’re set! It’s a versatile recipe, too. Feel free to adjust the herbs or add spices to suit your taste.

Ingredients

• 2 large cucumbers, thinly sliced
• 1 cup plain yogurt
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the sliced cucumbers and yogurt.
2. Add the chopped dill and lemon juice, mixing well.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for about 30 minutes before serving.
5. Enjoy this refreshing salad as a side or a light snack!

Struggling to Stay on Track with Your Eating?

You’re not alone. One of the biggest obstacles I see people face is not knowing what to eat. Between busy schedules, endless diet advice online, and trying to cook healthy meals that actually taste good—it’s easy to feel stuck or overwhelmed.

That’s why I created my 21 Quick & Easy Custom Low-Calorie Meal Plans Program. These plans are built specifically for you—your goals, your lifestyle, and your food preferences. You won’t find any cookie-cutter diets here. Just real, satisfying meals that help you stay full, energized, and on track without the stress.

✅ No more guessing.
✅ No more skipping meals or eating “diet food” you hate.
✅ Just a clear, doable plan that fits your life.

👉 Ready to eat better, feel better, and finally make progress? [Click here to get your custom meal plans today.]

---

Not Seeing the Inches Drop No Matter What You Do?

If you’re working out but still not seeing the results in the mirror, I hear you. So many people come to me after months of doing cardio or random workouts—and still struggling to lose inches or tone up. The truth is, your body needs more than just movement. It needs a proven strategy.

My 8-Week Workout Program to Lose Inches is designed to do just that—burn fat, tighten up, and give you visible results. These workouts are fun, effective, and designed for real people with real lives. Whether you’re getting back into fitness or ready to take it to the next level, this program gives you a clear path to success.

✅ Just 8 weeks to build strength, confidence, and a fitter shape.
✅ No endless cardio.
✅ No gym required (unless you want it).

👉 If you're ready to drop inches and feel amazing in your own skin, [click here to start the 8-Week Workout Program].