Budget-Friendly Meal Prep: Recipes & Time-Saving Tips
Hi Friends!
Who doesn't love a delicious meal that's easy on the wallet, am I right? I've got some seriously mouthwatering yet budget-friendly recipes perfect for meal prepping. We're talking creamy lemon garlic pasta with herb-roasted chicken, a cheesy meatball pasta bake that's a hit with kids and adults (I mean, who can resist all that cheese?), and a comforting creamy chicken and vegetable rice pie – it's like a warm hug in a dish!
I'll share some pro tips for meal prepping without spending ages in the kitchen because, let's face it, who has time for that, right? Let's get cooking and make our lives easier and tastier at the same time! 🍳
Pro Tips for Efficient Meal Prepping
When you're prepping meals, it's crucial to plan out all the ingredients you'll need for each recipe. This makes grocery shopping a breeze and ensures you have everything on hand when it's time to cook. It's all about staying organized and making the most of your ingredients.
Look for multitasking opportunities when prepping multiple recipes. For example, while your herb-roasted chicken is baking, you can simultaneously sauté the veggies for the creamy chicken and vegetable rice pie. It's all about efficiency!
After your meals are cooked, portion them into individual containers. This makes it easy to grab and go during the week and helps you control your portions for healthier choices.
Remember to label your containers with the dish's name and the date it was prepared. This will help you keep track of how long each meal has been in the fridge and ensure you're eating everything at its freshest.
Saving Time, Money and Reducing Waste
Here are some excellent meal prep tips to help you save time, money and reduce waste:
1. Choose sustainable packaging, such as reusable glass or BPA-free silicone containers. These containers keep food fresh, are eco-friendly, and reduce waste.
2. Choose versatile ingredients that can be used in multiple recipes, like rotisserie chicken for salads, wraps, or pasta, which will save you time and money.
3. Freeze individual meal components like cooked grains, proteins, and sauces. Label and date everything to keep track of freshness and save time during busy weeks.
4. Use kitchen scales or measuring cups for consistent portion sizes. This helps with weight management and promotes overall health and well-being by understanding your body's needs.
Practical Strategies for Smart Meal Prep
When planning meals, choosing recipes with similar ingredients can help reduce waste and make grocery shopping more efficient. For example, if you're making a creamy chicken and vegetable rice pie, consider using the same mixed veggies in other dishes to minimize the need for multiple fresh produce items.
Cooking in batches is a game-changer. It saves time and energy and ensures you have meals ready throughout the week. For instance, making a larger quantity of herb-roasted chicken can be used in different recipes or as a quick protein addition to salads or wraps.
Prepping your veggies in advance helps streamline cooking. For the creamy chicken and vegetable rice pie, consider pre-cutting onions, celery, and carrots and storing them in air-tight containers for easy access when it's time to cook.
Slow cookers and Instant Pots are kitchen superheroes. They can handle meal prep like a pro, allowing you to set and forget dishes like stews, soups, or shredded meats, freeing up your time to focus on other tasks while your meal cooks.
Lastly, making sauces and dressings in advance can be a game-changer. It saves time during the week. Store them in separate containers and add them to your dishes when ready to eat.
Mouthwatering Budget-Friendly Recipes
Creamy Lemon Garlic Pasta with Herb-Roasted Chicken
Ingredients:
2 boneless, skinless chicken breasts
2 tablespoons ghee
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried rosemary
Celtic salt and pepper to taste
1 cup organic heavy cream
Zest of 1 lemon, washed
Juice of 1 lemon
3 cloves garlic, minced
2 tablespoons grass-fed butter
8 ounces of pasta of your choice
Instructions:
Step 1: Preheat your oven to 400°F (200°C).
Step 2: In a small bowl, mix together olive oil, minced garlic, dried thyme, dried rosemary, salt, and pepper to create a marinade for the chicken.
Step 3: Place the chicken breasts on a baking sheet lined with parchment paper. Brush the marinade over both sides of the chicken breasts.
Step 4: Roast the chicken in the oven for 20-25 minutes or until cooked through and juices run clear. Once done, remove it from the oven and let it rest for a few minutes before slicing.
Step 5: While roasting the chicken, cook the pasta according to the package instructions until al dente. Drain and set aside.
Step 6: In a large skillet, melt butter over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
Step 7: Pour in the heavy cream, lemon zest, and lemon juice. Bring the mixture to a simmer and let it cook for 3-4 minutes, stirring occasionally, until slightly thickened.
Step 8: Season the sauce with salt and pepper to taste.
Step 9: Add the cooked pasta to the skillet with the creamy lemon garlic sauce. Toss to coat the pasta evenly.
Step 10: To serve, slice the herb-roasted chicken and place it on top of the creamy lemon garlic pasta. Garnish with chopped fresh parsley for a pop of color and added freshness. For a twist, add roasted cherry tomatoes or a sprinkle of grated Parmesan cheese.
Notes: This recipe serves 2-3 people.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Temperature: 400°F (200°C) for baking the chicken
Difficulty Level: Easy
Storage Instructions: Store any leftovers in an air-tight container in the refrigerator for up to 2 days. Always practice food safety by ensuring your refrigerator is set to the correct temperature (below 40°F or 4 °C) and by not leaving perishable food out for more than 2 hours.
Nutritional Information:
Calories: 596
Fat: 34g
Carbohydrates: 47g
Protein: 25g
Creamy Chicken and Vegetable Rice Pie
Ingredients:
2 cups cooked chicken, shredded or diced
1 cup mixed vegetables (such as diced carrots, diced onions, and chopped celery)
1 cup cooked rice (white or brown)
1 cup grated cheese (cheddar or mozzarella)
1 cup cultured sour cream
1/2 cup chicken bone broth
2 tablespoons grass-fed butter
2 tablespoons all-purpose unbleached flour
Celtic salt and pepper to taste
1 sheet of organic store-bought pastry dough
1 pasture-raised egg, beaten (for egg wash)
Instructions:
Step 1: Preheat your oven to 375°F (190°C) and lightly grease a pie dish with butter or cooking spray.
Step 2: In a large skillet, melt butter over medium heat. Add mixed vegetables and sauté until tender, about 5-7 minutes.
Step 3: Sprinkle flour over vegetables and stir well to combine, cooking for an additional 1-2 minutes.
Step 4: Slowly pour in chicken broth while stirring continuously. Let simmer for a few minutes until slightly thickened.
Step 5: Stir in sour cream until fully incorporated, creating a creamy base for the filling.
Step 6: Add cooked chicken and rice to the skillet, stirring until well combined and coated in the creamy sauce. Season with salt and pepper.
Step 7: Remove skillet from heat and gently fold in grated cheese until evenly distributed throughout the filling.
Step 8: Roll out pastry dough on a lightly floured surface to fit the pie dish. Carefully transfer the rolled-out dough to the greased pie dish, covering the bottom and sides evenly.
Step 9: Spoon creamy chicken and vegetable mixture into the pastry-lined pie dish, spreading it evenly with a spatula.
Step 10: Place the pie dish on a baking sheet and brush the edges of the pastry with beaten egg for a golden finish.
Step 11: Bake the pie in the oven for 25-30 minutes until the crust is golden brown and the filling is bubbling.
Step 12: Once baked, remove the pie from the oven and let it cool for a few minutes before slicing.
Step 13: Garnish with chopped parsley if desired, then serve this delicious Creamy Chicken and Vegetable Rice Pie slices. This recipe serves 6-8 people.
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Temperature: 375°F (190°C)
Difficulty Level: Easy
Storage Instructions: Store any leftovers in an air-tight container in the refrigerator for up to 2 days. Always practice food safety by ensuring your refrigerator is set to the correct temperature (below 40°F or 4 °C) and by not leaving perishable food out for more than 2 hours.
Nutritional Information:
Calories: 298
Fat: 18g
Carbohydrates: 16g
Protein: 18g
Kid-Friendly Cheesy Meatball Pasta Bake
Ingredients:
1 pound 100% grass-fed ground beef
1 cup breadcrumbs
1/2 cup grated mozzarella
1/4 cup probiotic milk
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon Celtic salt
1/4 teaspoon black pepper
1 pasture-raised egg
12 ounces pasta (penne or elbow macaroni)
2 cups of your favorite organic pasta sauce
1 cup grated mozzarella cheese
Instructions:
Step 1: Preheat the Oven: Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with butter or oil spray.
Step 2: Cook the Pasta: Bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente. Drain and set aside.
Step 3: Prepare the Meatballs: In a large bowl, combine ground beef, breadcrumbs, grated cheese, milk, onion powder, garlic powder, salt, pepper, and egg. Mix until well combined. Roll the mixture into meatballs about 1 inch in diameter.
Step 4: Brown the Meatballs. Heat a large skillet over medium heat. Add a little oil to the skillet. Brown the meatballs on all sides until cooked through, about 8-10 minutes. Remove from the skillet and set aside.
Step 5: Assemble the Pasta Bake: Spread half of the cooked pasta evenly across the bottom of the prepared baking dish. Pour half of the marinara sauce over the pasta and spread it out. Arrange the cooked meatballs evenly over the sauce. Sprinkle half of the grated cheese over the meatballs. Layer the remaining pasta on top, followed by the remaining marinara sauce. Sprinkle the remaining grated cheese over the top.
Step 6: Cover the baking dish with foil and bake in the oven for 20 minutes. Remove the foil and continue baking for an additional 10-15 minutes or until the cheese is melted and bubbly.
Step 7: Allow the pasta bake to cool slightly before serving. Serve warm with a fresh salad or steamed vegetables for a balanced meal. This recipe serves 6.
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Total Time: 55 minutes
Temperature: 375°F (190°C)
Difficulty Level: Easy
Storage Instructions: Leftovers can be stored in an air-tight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until heated through before serving.
Nutritional Information: (per serving)
Calories: 470
Fat: 20g
Carbohydrates: 44g
Protein: 27g
Creamy Beef and Cheese Stuffed Bell Peppers
Ingredients:
4 large green bell peppers
1 pound 100% grass-fed ground beef
1 cup shredded cheese (cheddar or mozzarella)
1 cup probiotic cream cheese
1 onion, finely chopped
2 cloves garlic, minced
Celtic salt and pepper to taste
1 tablespoon ghee
Fresh parsley for garnish (optional)
Instructions:
Step 1: Preheat your oven to 375°F (190°C). Prepare the bell peppers by cutting off the tops and removing the seeds and membranes. Set aside.
Step 2: Heat ghee over medium heat in a skillet. Add the chopped onion, minced garlic, and sauté until the onion is translucent and fragrant, about 3-4 minutes.
Step 3: Add the ground beef to the skillet and cook until browned, breaking it apart with a spoon as it cooks. Season with salt and pepper to taste. Once cooked through, remove the skillet from heat.
Step 4: In a mixing bowl, combine the cooked ground beef mixture with the cream cheese and shredded cheese. Stir until well combined.
Step 5: Stuff each bell pepper with the beef and cheese mixture, pressing it down gently to fill the peppers evenly.
Step 6: Place the stuffed bell peppers in a baking dish and cover with foil. Bake in the preheated oven for 25-30 minutes or until the peppers are tender and the filling is heated through. Remove the foil during the last 5 minutes of baking to allow the cheese to melt and bubble.
Step 7: Once done, remove the stuffed peppers from the oven and let them cool for a few minutes before serving. Garnish with fresh parsley, if desired, and enjoy!
Notes: These stuffed bell peppers can be prepared ahead of time and stored in the refrigerator for quick and convenient meals throughout the week. Serve them with a side salad or roasted vegetables for a complete and satisfying meal.
Nutritional Information: (per serving)
Calories: 380
Fat: 28g
Carbohydrates: 9g
Protein: 23g
Lemon Herb Beef Rice Bowl
Ingredients (Makes 4 servings)
For the Beef Marinade:
1 lb 100% grass-fed beef strips (such as sirloin or flank steak)
3 tablespoons ghee
3 cloves garlic, minced
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
1 tablespoon dried oregano
1 teaspoon dried thyme
Celtic salt and pepper to taste
For the Rice:
2 cups white rice, rinsed
4 cups water
1 tablespoon grass-fed butter
Celtic salt to taste
For the Veggies:
1 large carrot, julienned
1 cucumber, sliced
1 cup corn kernels (fresh or frozen)
1 cup red cabbage, thinly sliced
1/2 cup spring onions, chopped
1 tablespoon ghee
Celtic salt and pepper to taste
For the Lemon Herb Dressing:
1/4 cup coconut oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 tablespoon fresh parsley, finely chopped
1 tablespoon fresh dill, finely chopped
1 teaspoon Dijon mustard
Celtic salt and pepper to taste
Optional Toppings:
Crumbled feta cheese
Fresh lemon wedges
Instructions
Step 1: Marinate the Beef
In a bowl, combine olive oil, minced garlic, lemon juice, lemon zest, oregano, thyme, salt, and pepper.
Add beef strips to the marinade and mix well to coat. Cover and refrigerate for at least 30 minutes or overnight for best results.
Step 2: Cook the Rice
In a medium saucepan, bring 4 cups of water to a boil.
Add rinsed rice, butter, and a pinch of salt.
Reduce heat to low, cover, and simmer for about 18 minutes or until rice is tender and water is absorbed.
Fluff with a fork and set aside.
Step 3: Prepare the Veggies
Heat olive oil in a large skillet over medium heat.
Add julienned carrots, sliced cucumber, corn kernels, red cabbage, and spring onions.
Sauté for about 5-7 minutes, or until veggies are tender-crisp.
Season with salt and pepper to taste. Remove from heat and set aside.
Step 4: Cook the Beef
Heat a large skillet or grill pan over medium-high heat.
Add marinated beef strips and cook for 3-4 minutes per side or until desired doneness.
Remove from heat and let rest for a few minutes before slicing.
Step 5: Prepare the Lemon Herb Dressing
In a small bowl, whisk together olive oil, lemon juice, lemon zest, fresh parsley, dill, Dijon mustard, salt, and pepper.
Step 6: Assemble the Rice Bowls
Divide cooked rice evenly among four meal prep containers.
Top each portion with sautéed veggies and sliced beef.
Drizzle lemon herb dressing over each bowl.
Add optional toppings like crumbled feta cheese and fresh lemon wedges if desired.
Step 7: Store and Serve
Cover and refrigerate the meal prep containers.
When ready to eat, reheat in the microwave until warmed through, or enjoy cold for a refreshing lunch.
Nutritional Information (Per Serving)
Calories: 450
Protein: 25g
Carbohydrates: 45g
Fat: 20g
Fiber: 5g
Lessons Learned:
Meal prepping can feel like a chore, but it doesn't have to be a drag. With these recipes and tips, you can make it a breeze! So, let's spice up our routines and ditch the stress!
And hey, speaking of tools to make your life easier, have you ever heard of the GreenPan Elite Reserve Slow Cooker? It's like having a sous chef in your kitchen, minus the attitude. Its programmable features and easy cleanup make it a game-changer for busy folks like us. Check it out here and say goodbye to kitchen chaos!
Let's get cooking, laughing, and enjoying every bite because life's too short for bland meals. Cheers to good food, good vibes, and good times ahead!
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