27 BUDGET-FRIENDLY MEAL PREP RECIPES FOR THE WHOLE WEEK

Budget meal prep is not about eating the same sad container of plain rice and boiled chicken every day. It is about cooking intelligently on Sunday so that the week's meals cost less, take less time, and taste better than any alternative. The total grocery spend for a week of lunches and dinners for two following this collection: approximately $45 to $55, depending on what you have in your pantry already.

The batch-cooking approach that works: three proteins (one can be made from dried beans or lentils at near-zero cost), two grain bases, two sauces, and a selection of roasted vegetables. From these, 10 to 12 different meals can be assembled throughout the week — the same components, arranged differently, produce enough variety that Monday's lunch and Friday's dinner feel like different meals.

My husband took three weeks to believe that Sunday prep could actually work the way I described it. By the fourth week he was the one reminding me that Sunday was prep day. The pivot moment was the Korean beef bowl he assembled on Wednesday in 90 seconds using Sunday's precooked rice and the beef he had glazed the night before. Ninety seconds. He ate better than he would have from any takeaway option.

27. Batch Halal Ground Beef (Korean Glaze)

Large batch of Korean-glazed halal ground beef — makes enough for 6 to 8 rice bowls through the week. Reheats in 90 seconds. The single most versatile batch-cook protein in this collection.

Ingredients

• 1kg halal ground beef ($8.00)
• Sauce: 5 tablespoon soy, 2 tablespoon sesame oil, 3 tablespoon brown sugar, 6 garlic cloves, 2 tablespoon ginger
• 1 teaspoon cornstarch + 1 tablespoon water
• Spring onion and sesame seeds

Instructions

1. Brown beef over high heat, breaking into crumbles. Drain excess fat.
2. Add sauce and cook 2 to 3 minutes until caramelised.
3. Add cornstarch slurry. Stir until glazed.
4. Cool completely.
5. Portion into 4 to 6 containers. Refrigerate up to 5 days.
6. Serve over rice with sesame seeds, cucumber, and spring onion.

26. Large Pot of Daal

A large batch of red lentil daal — makes 8 servings at under $1 each. Reheats perfectly in the microwave or saucepan.

Ingredients

• 2 cups red lentils ($1.60)
• 2 cans diced tomatoes ($2.40)
• 2 onions ($0.60)
• 6 garlic cloves ($0.15)
• 2 tablespoon fresh ginger ($0.30)
• Spices: cumin, coriander, turmeric, garam masala ($0.50)
• 3 tablespoon oil ($0.20)
• Salt and lemon juice

Instructions

1. Cook lentils in water 20 minutes until completely soft.
2. Cook onions until golden — 12 minutes. Add garlic, ginger, and spices.
3. Add tomatoes. Simmer 8 minutes.
4. Combine with lentils. Simmer 10 minutes. Season.
5. Cool. Portion into 8 containers.
6. Refrigerate up to 5 days or freeze 3 months.

25. Chicken Thigh Batch (Oven Roasted)

Eight bone-in halal chicken thighs roasted with a simple spice rub — the versatile weekly protein that works in wraps, salads, bowls, and pasta.

Ingredients

• 8 bone-in halal chicken thighs ($8.00)
• Rub: 2 teaspoon smoked paprika, 1 teaspoon garlic powder, 1 teaspoon cumin, salt, pepper
• 3 tablespoon olive oil

Instructions

1. Preheat oven to 425°F.
2. Rub chicken with spice blend and olive oil.
3. Roast 30 to 35 minutes until 165°F and golden.
4. Cool completely.
5. Shred or store whole. Refrigerate up to 5 days.
6. Use in wraps, salads, pasta, or rice bowls.

24. Large Rice Batch (3 Varieties)

Three cups of rice cooked in one pot — portioned into individual containers for the week. The base that every other meal-prep component serves.

Ingredients

• 3 cups basmati or jasmine rice ($1.20)
• 4.5 cups water
• 1 teaspoon salt
• Optional: cook with 1 bay leaf and 1 cardamom pod for flavour

Instructions

1. Rinse rice until water runs clear.
2. Combine with water and salt in a large pot. Bring to boil.
3. Reduce to the lowest possible heat. Cover tightly.
4. Cook 18 minutes. Rest covered 5 minutes.
5. Fluff. Cool completely before refrigerating.
6. Portion into 6 containers. Refrigerate up to 5 days.

23. Slow Cooker Pulled Halal Chicken

Pulled halal chicken thighs from the slow cooker — a hands-off batch that produces enough shredded chicken for 6 to 8 meals.

Ingredients

• 1kg boneless halal chicken thighs ($7.00)
• 1 cup chicken broth ($0.50)
• 3 garlic cloves, 1 teaspoon cumin, 1 teaspoon smoked paprika, salt ($0.30)
• BBQ sauce or preferred sauce for serving

Instructions

1. Place chicken in slow cooker with broth and seasonings.
2. Cook on LOW 6 hours or HIGH 3 hours.
3. Shred with two forks in the cooking liquid.
4. Cool. Portion into containers.
5. Refrigerate up to 5 days or freeze up to 3 months.
6. Use in tacos, sandwiches, rice bowls, pasta, or salads.

22. Batch Chickpeas with Spices

Two cans of chickpeas seasoned and roasted until crispy — the plant-based meal prep protein that works in salads, wraps, and bowls.

Ingredients

• 2 cans chickpeas, drained and dried ($2.40)
• 3 tablespoon olive oil ($0.25)
• 1.5 teaspoon smoked paprika, 1 teaspoon cumin, ½ teaspoon garlic powder, salt ($0.25)

Instructions

1. Preheat oven to 425°F.
2. Pat chickpeas completely dry — this is the critical step.
3. Toss with olive oil and spice blend.
4. Spread on a lined baking sheet in a single layer.
5. Roast 25 to 30 minutes until crispy.
6. Cool. Store in an airtight container up to 4 days.

21. Vegetable Roasting Batch

A large sheet pan of mixed roasted vegetables — the weekly vegetable prep that goes into bowls, salads, wraps, and sides.

Ingredients

• 3 courgettes, 2 peppers, 2 carrots, 1 red onion, 1 head broccoli — all cut into similar-sized pieces
• 4 tablespoon olive oil
• Spice: garlic powder, smoked paprika, salt, pepper

Instructions

1. Preheat oven to 425°F.
2. Toss all vegetables with olive oil and spice blend.
3. Spread across two lined sheet pans. Do not crowd.
4. Roast 25 to 30 minutes until golden at the edges.
5. Cool. Refrigerate in sealed containers up to 5 days.
6. Add to bowls, wraps, pasta, eggs, or eat as a side.

20. Quinoa Batch

A full pot of cooked quinoa — the protein-containing grain that works as a rice substitute and bumps the protein count of every bowl it appears in.

Ingredients

• 2 cups quinoa ($3.20)
• 4 cups water
• 1 teaspoon salt
• Optional: cook in broth for more flavour

Instructions

1. Rinse quinoa under cold water.
2. Combine with water and salt. Bring to boil.
3. Reduce to low. Cover. Cook 15 minutes.
4. Rest 5 minutes covered. Fluff.
5. Cool completely. Portion into 5 containers.
6. Refrigerate up to 5 days.

19. Tomato Pasta Sauce Batch

A large batch of meat tomato sauce — makes enough for 4 pasta dinners and freezes in portions.

Ingredients

• 500g halal ground beef ($5.00)
• 3 cans crushed tomatoes ($3.60)
• 2 onions, 6 garlic cloves ($0.70)
• 3 tablespoon tomato paste, 2 teaspoon Italian herbs ($0.50)
• Salt and olive oil ($0.30)

Instructions

1. Brown beef over high heat. Remove.
2. Cook onion until golden. Add garlic and tomato paste.
3. Add tomatoes and herbs. Return beef.
4. Simmer 30 minutes.
5. Cool. Freeze in 4 equal portions.
6. Each portion serves 4 over freshly cooked pasta.

18. Overnight Oats Batch (5 Jars)

Five overnight oat jars assembled Sunday — every weekday breakfast handled for under $1 each.

Ingredients

• 5 small jars
• Per jar: ½ cup oats ($0.15), ½ cup milk ($0.20), ½ cup Greek yoghurt ($0.40), 1 tablespoon honey ($0.10), fruit of choice ($0.20)

Instructions

1. Combine oats, milk, yoghurt, and honey in each jar.
2. Top with fruit.
3. Seal and refrigerate up to 5 days.
4. Total 5-jar batch cost: approximately $5.25.
5. Per jar: ~$1.05.
6. Each jar provides approximately 18g protein.

17. Halal Beef Keema Batch

Large-batch halal beef keema — enough for 6 servings. Eat with rice, roti, in wraps, or on toast.

Ingredients

• 750g halal ground beef ($6.00)
• 2 onions, 5 garlic cloves, 1 tablespoon ginger ($0.60)
• 1 can diced tomatoes ($1.20)
• Spices: cumin, coriander, garam masala, turmeric, chilli ($0.50)
• Oil and salt ($0.20)

Instructions

1. Cook onions until deeply golden — 15 minutes. Add garlic and ginger.
2. Add all spices. Cook 2 minutes.
3. Add beef. Brown well.
4. Add tomatoes. Simmer 15 minutes until dry.
5. Cool. Refrigerate up to 5 days.
6. Reheat with a splash of water.

16. Lemon Garlic Salmon Batch

Six salmon fillets baked together on one sheet pan — the week's premium protein batch.

Ingredients

• 6 salmon fillets ($12.00)
• Marinade: 4 tablespoon olive oil, juice of 2 lemons, 6 garlic cloves, 2 tablespoon herbs, salt
• Salt and pepper

Instructions

1. Marinate salmon 20 minutes.
2. Preheat oven to 425°F.
3. Roast on a lined sheet pan 12 to 14 minutes.
4. Cool completely.
5. Refrigerate up to 3 days.
6. Use in salads, pasta, rice bowls, or wraps.

15. Boiled Egg Batch

Twelve hard-boiled eggs prepared Sunday — the cheapest protein addition to every meal through the week.

Ingredients

• 12 eggs ($3.00)
• Water
• Ice for ice bath

Instructions

1. Place eggs in a pot. Cover with cold water by 2cm.
2. Bring to a boil. Turn off heat. Cover.
3. Rest 11 minutes for hard-boiled.
4. Transfer immediately to ice bath — cool 10 minutes.
5. Refrigerate unpeeled up to 7 days.
6. Peel as needed. Add to salads, bowls, rice, or eat as snacks.

14. Bean Soup Base (Large Batch)

A large pot of mixed bean and vegetable soup — makes 8 to 10 portions and freezes perfectly.

Ingredients

• 3 cans mixed beans ($3.60)
• 2 cans crushed tomatoes ($2.40)
• 3 carrots, 3 celery, 2 onions ($1.20)
• 6 garlic cloves ($0.15)
• 8 cups broth ($1.60)
• Italian herbs, rosemary, salt ($0.35)

Instructions

1. Sauté vegetables 8 minutes. Add garlic and herbs.
2. Add tomatoes and broth. Simmer 10 minutes.
3. Add beans. Simmer 20 minutes.
4. Cool. Portion into 8 to 10 containers.
5. Refrigerate up to 5 days or freeze 3 months.
6. Serve with bread or over rice.

13. Stir-Fry Sauce Batch

A batch of versatile stir-fry sauce — enough for 5 to 6 stir-fry dinners. Shake and pour directly into the wok.

Ingredients

• Sauce (makes 5 to 6 portions): ½ cup soy sauce
• 3 tablespoon sesame oil
• 4 tablespoon oyster sauce
• 3 tablespoon rice vinegar
• 3 tablespoon honey
• 8 garlic cloves, minced
• 2 tablespoon ginger, grated
• 2 tablespoon cornstarch + 4 tablespoon cold water

Instructions

1. Combine all ingredients except cornstarch in a jar. Shake vigorously.
2. Add cornstarch slurry. Shake again.
3. Refrigerate up to 2 weeks.
4. Per stir-fry: shake well. Pour 3 to 4 tablespoon into hot wok after adding protein.
5. The cornstarch thickens the sauce into a glaze as it heats.
6. Total batch cost: approximately $3.50.

12. Tuna Salad Batch

A large tuna salad — enough for 4 to 5 sandwiches or lunches through the week.

Ingredients

• 3 cans halal tuna in water ($2.70)
• 4 tablespoon mayonnaise ($0.30)
• 3 celery stalks, finely diced ($0.30)
• 1 tablespoon lemon juice ($0.10)
• 2 tablespoon fresh dill or parsley ($0.15)
• Salt and pepper

Instructions

1. Drain tuna completely.
2. Mix with mayo, celery, lemon, herbs. Season.
3. Refrigerate in a sealed container up to 4 days.
4. Serve in sandwiches, on crackers, in wraps, over salad.
5. Cost per serving (5 servings): ~$0.71.
6. Add sliced avocado and tomato when assembling.

11. Roasted Chicken Breast Batch

Six halal chicken breasts oven-roasted with lemon and herbs — the cleanest, most versatile batch protein.

Ingredients

• 6 halal chicken breasts ($9.00)
• 3 tablespoon olive oil
• Zest and juice of 2 lemons
• 4 garlic cloves
• 2 tablespoon fresh herbs (thyme, rosemary)
• Salt and pepper

Instructions

1. Pound chicken to even thickness. Marinate in oil, lemon, garlic, herbs 30 minutes.
2. Preheat oven to 425°F.
3. Roast on a wire rack 18 to 22 minutes until 165°F.
4. Rest. Cool completely.
5. Slice or shred. Refrigerate up to 4 days.
6. Use in salads, wraps, pasta, sandwiches, or bowls.

10. Cauliflower Rice Batch

A large batch of cooked cauliflower rice — the low-carbohydrate grain substitute that meal-preps well.

Ingredients

• 2 heads cauliflower, grated or food-processed to rice consistency
• 2 tablespoon olive oil
• Salt and pepper

Instructions

1. Heat oil in a large wide pan over high heat.
2. Add cauliflower rice in a single layer — do not stir for 2 minutes.
3. Stir and cook 2 more minutes until moisture evaporates.
4. Season. Cool completely.
5. Portion into 5 to 6 containers. Refrigerate up to 4 days.
6. Microwave with a splash of water to reheat.

9. Pasta Salad Batch

A large pasta salad — portioned into 5 to 6 lunchboxes for the week.

Ingredients

• 400g fusilli or penne, cooked and cooled ($1.00)
• 1 can chickpeas ($1.20)
• 1 cup cherry tomatoes ($1.00)
• ½ cucumber, diced ($0.60)
• ½ cup Kalamata olives ($1.00)
• Dressing: 4 tablespoon olive oil, 2 tablespoon red wine vinegar, 1 teaspoon Dijon, herbs, salt ($0.40)

Instructions

1. Cook pasta. Rinse cold. Drain well.
2. Combine with chickpeas, tomatoes, cucumber, and olives.
3. Dress and toss thoroughly.
4. Portion into 5 to 6 containers.
5. Refrigerate up to 4 days.
6. Cost per serving: ~$1.04.

8. Shakshuka Sauce Base

A large batch of spiced tomato sauce base — enough for 3 shakshuka dinners. Add fresh eggs each time.

Ingredients

• 3 cans crushed tomatoes ($3.60)
• 2 onions, 2 peppers, 6 garlic cloves ($1.20)
• Spices: cumin, smoked paprika, cinnamon ($0.30)
• 4 tablespoon olive oil ($0.30)

Instructions

1. Cook onions and peppers 8 minutes. Add garlic and spices.
2. Add tomatoes. Simmer 15 minutes until thickened.
3. Cool. Divide into 3 equal portions.
4. Refrigerate up to 5 days or freeze up to 3 months.
5. To serve: reheat one portion. Create wells. Add 2 eggs per person.
6. Cover and cook 6 to 8 minutes.

7. Grain Bowl Assembly Components

The week's grain bowl system — rice or quinoa base, roasted vegetable medley, a sauce, and a protein from other batches in this collection.

Ingredients

• Rice or quinoa (from batches #24 or #20)
• Roasted vegetables (from batch #21)
• Protein: Korean beef, pulled chicken, or roasted chickpeas (from other batches)
• Sauce: tahini-lemon, soy-sesame, or yoghurt-garlic
• Toppings: sesame seeds, spring onion, avocado, pickled vegetables

Instructions

1. Assemble bowls in 90 seconds using Sunday-prepped components.
2. Layer: grain base first, then vegetables, then protein.
3. Add sauce and toppings.
4. Refrigerate assembled containers (without sauce and avocado) up to 4 days.
5. Add sauce and avocado immediately before eating.
6. Estimated cost per bowl using batch components: $2.50 to $3.50.

6. Halal Turkey Meatball Batch

Large batch of halal turkey meatballs baked Sunday — serve with pasta, in wraps, or in soup throughout the week.

Ingredients

• 750g halal ground turkey ($6.00)
• ½ cup panko ($0.25)
• 1 egg ($0.25)
• 3 garlic cloves, 2 tablespoon fresh parsley ($0.25)
• 1 teaspoon Italian seasoning, salt ($0.15)
• Marinara for serving

Instructions

1. Combine all meatball ingredients. Roll into 3cm balls.
2. Spray a lined baking sheet with cooking spray.
3. Bake at 425°F for 15 to 18 minutes until golden.
4. Cool. Refrigerate up to 5 days or freeze 3 months.
5. Reheat in marinara sauce 5 minutes.
6. Cost per serving (6 servings): ~$1.15.

5. Tahini Lemon Dressing Batch

A large batch of tahini-lemon dressing — enough to dress 8 to 10 bowls and salads through the week.

Ingredients

• ½ cup tahini ($1.50)
• Juice of 3 lemons ($0.60)
• 3 garlic cloves, minced ($0.10)
• 4 to 6 tablespoon cold water (to thin)
• 1 teaspoon cumin ($0.05)
• Salt

Instructions

1. Whisk tahini, lemon juice, garlic, and cumin together.
2. The tahini will seize — this is normal.
3. Add cold water 1 tablespoon at a time, whisking, until smooth.
4. Season with salt. Taste and adjust lemon.
5. Refrigerate in a sealed jar up to 1 week.
6. Thin with more water as needed when dressing cold bowls.

4. Spiced Rice with Lentils (Mujaddara)

Mujaddara — the Levantine dish of lentils, rice, and caramelised onions that eats as a complete meal and meal-preps perfectly.

Ingredients

• 1 cup brown or green lentils ($0.80)
• 1.5 cups rice ($0.60)
• 3 large onions ($0.90)
• 4 tablespoon olive oil ($0.35)
• 2 teaspoon cumin, 1 teaspoon coriander ($0.15)
• Salt
• Yoghurt to serve

Instructions

1. Simmer lentils 20 minutes until tender but not mushy.
2. Cook rice separately.
3. In a wide pan, cook sliced onions in olive oil over medium-low heat 30 minutes until deeply caramelised.
4. Combine lentils and rice. Season with cumin and coriander.
5. Top with caramelised onions.
6. Serves 6. Refrigerate up to 5 days. Reheat with splash of water.

3. Overnight Slow Cooker Chicken Soup

Chicken soup started Sunday night in the slow cooker — ready Monday morning, portioned and frozen for the week.

Ingredients

• 1 whole halal chicken or 6 bone-in pieces ($8.00)
• 5 carrots, 4 celery stalks, 2 onions ($1.50)
• 6 garlic cloves ($0.15)
• 2 teaspoon thyme, 2 bay leaves ($0.15)
• 10 cups water
• Salt and pepper
• Egg noodles added fresh at serving ($0.40 per serving)

Instructions

1. Place chicken and all vegetables in slow cooker with water.
2. Cook on LOW overnight (8 to 10 hours).
3. Remove chicken. Shred meat. Discard bones.
4. Strain broth or leave chunky. Season.
5. Cool and portion into 8 containers.
6. Freeze up to 3 months. Add fresh noodles at serving time.

2. Spicy Peanut Noodle Batch

Soba or ramen noodles in a spicy peanut-sesame sauce — portioned into 5 cold lunch containers for the week.

Ingredients

• 400g soba noodles ($2.00)
• Sauce: 5 tablespoon peanut butter ($0.50), 4 tablespoon soy ($0.30), 2 tablespoon rice vinegar ($0.20), 2 tablespoon sesame oil ($0.30), 2 tablespoon honey ($0.20), chilli flakes, 3 garlic cloves ($0.10)
• Cucumber strips and sesame seeds for serving ($0.50)

Instructions

1. Cook and rinse noodles cold. Drain well.
2. Mix peanut sauce ingredients.
3. Toss noodles with sauce. Coat thoroughly.
4. Portion into 5 containers.
5. Add cucumber strips and sesame seeds.
6. Refrigerate up to 4 days. Cost per serving: ~$0.82.

1. Budget Meal Prep Soup Pack (Freeze 6)

Six frozen soup portions prepared from one large pot — each portion defrosts and heats in 5 minutes for a complete lunch or dinner.

Ingredients

• 2 cans mixed beans ($2.40)
• 2 cans crushed tomatoes ($2.40)
• 4 carrots, 4 celery, 2 onions, 6 garlic ($2.00)
• 200g small pasta ($0.60)
• 8 cups broth ($1.60)
• Italian herbs, olive oil, salt ($0.40)
• Parmesan rind (optional)

Instructions

1. Sauté vegetables 8 minutes. Add garlic and herbs.
2. Add tomatoes and broth. Simmer 15 minutes.
3. Add pasta. Cook 8 minutes — slightly underdone.
4. Do NOT add Parmesan rind before freezing.
5. Cool. Freeze in 6 equal portions without the Parmesan rind.
6. Reheat: saucepan 8 minutes or microwave 5 minutes. Total per serving: ~$1.57.

Frequently Asked Questions

How much does a week of meal prep cost?

Using the batch recipes in this collection, a full week of lunches and dinners for two adults costs approximately $45 to $55 in ingredients. The most economical anchors are the lentil daal ($1.50 per serving), egg batch ($0.25 per egg), and bean soup ($1.57 per serving). The salmon batch ($2.00 per fillet) is the premium option.

How long do meal prep containers last in the fridge?

Cooked proteins: 4 to 5 days. Cooked grains: 5 days. Bean and lentil dishes: 5 days. Cooked pasta: 4 days. Sauces and dressings: 7 to 10 days. Raw hard-boiled eggs (unpeeled): 7 days. When in doubt, smell before eating — food safety instinct is reliable.

What containers should I use for meal prep?

Glass containers with snap-lock lids are the best investment — they are microwave and oven safe, do not absorb smells, and last indefinitely. Plastic containers work but degrade over time and can absorb strong flavours. Invest in a set of uniform sizes (400ml and 800ml cover most needs) so everything stacks efficiently.

What is the most efficient Sunday meal prep sequence?

Start with what takes longest: slow cooker chicken or pulled meat goes on first. Then oven: sheet pan vegetables and roasted protein simultaneously. While those cook: boil eggs, cook grains on the stovetop. While grains cool: make sauces and dressings. While everything cools: cook any stovetop proteins. Total active time: 90 to 120 minutes.