Any family meal plan can be improved by cooking at least a few meals in advance. Not only does it save time in the evening when you might be tired from work, but reheating batch-cooked food from the fridge or freezer can also help lower household utility bills. Find out more about the cheap meal prep ideas many home cooks rely on to keep food costs under control while still enjoying great flavours.
Cheap meal prep for batch cooking
Meal prep on a budget should not mean compromising on how full you feel after eating, and it certainly shouldn't mean mealtimes become dull. With a few choice ingredients, you can add flavour to any meal, even those with fairly basic ingredients.
Cheap meal prep ideas without meat
With so many pasta recipes to choose from, there’s no need to rely on meat at all. Vegetarian pasta salads work well for evening meals, and you can split them into single portions to take to work or thaw later for low-cost kids’ lunches. Simple additions like chickpeas or lentils make these dishes more filling without increasing costs.
Batch-cooked tray bakes with root vegetables, peppers and onions are another cheap option and reheat well throughout the week. Pescatarian diets can be more expensive depending on the fish you choose, but canned salmon or pilchards remain among the most budget-friendly ways to add fatty acids and protein to a meal prep routine without overspending.
Cheap meal prep ideas with meat
Spending money on meat will always push food bills up, but choosing cheaper cuts can help keep costs under control. For example, if you want to make a North African-inspired dukkah-crusted chicken dish, use drumsticks instead of more expensive breast meat. Another good approach is to try recipes like this baked cheese, chicken and tomato pesto pasta, which can be easily adapted with thigh meat or even turkey.
Pasta is often a go-to option with mince, but gnocchi recipes also have their place in low-cost meal prep. Making gnocchi at home from potatoes and flour is usually cheaper than buying the prepared version found in most supermarkets. If you are getting tired of always turning to pasta for a budget-friendly, meat-based meal, give this ultimate cheesy bolognese gnocchi a try.
Cheap meal prep for high-protein intake
Relatively inexpensive, canned tuna is a great way to obtain plenty of protein for less cash. Cheap meal prep can also remain high in protein if you use tofu or chickpeas, both plant-based options that store well and can be added to salads, rice bowls or pasta dishes. Eggs are another reliable protein source and are often less costly than many meat-based choices.
Egg muffins, frittatas and simple hard-boiled eggs all work well for batch cooking because they keep their texture after chilling and can be portioned easily for the week. Combining any of these with grains or vegetables helps build balanced, low-cost meals that still support a higher protein intake.
Tips for lowering energy expenditure for budget meal prep
If you want to save money on the amount of electricity or natural gas you use when cooking, try the following:
- Reheat prepped meals in the microwave, which is quicker and uses less energy than a conventional oven.
- When baking or roasting, place everything you are preparing in the oven at the same time so it does not need to run longer than necessary.
- Batch cook to reduce overall energy use, then add sauces or different herbs afterwards so meals stay varied and never feel repetitive.
- Prioritise fast-cooking ingredients, such as frozen vegetables or red lentils, because they require less energy to prepare.
- Make use of residual heat by turning the hob or oven off a few minutes before the end of the cooking time, letting the remaining warmth finish the job.
Cheap Meal Prep FAQs
How can you meal prep cheaply?
Build your budget meal prep around low-cost staples such as pasta, rice, lentils and oats. They taste good, they’re filling, and they store well. Avoiding meat and choosing cheaper proteins also helps — with eggs, canned tuna or chickpeas being reliable options. Cooking in bigger batches reduces energy use, and using an air fryer or microwave can also make budget meal prep more efficient.
Does meal prepping actually save you money?
Yes, meal prepping typically helps save money. You still need practical, cheap meal prep ideas, as some dishes can become costly if they use expensive ingredients. A cheap meal prep delivery that UK households can rely on from one week to the next can also help reduce supermarket spending.
Is it actually cheaper to meal prep?
Many people find that combining a cheap meal prep delivery with just one or two cooking sessions per week not only lowers food costs but also improves mealtime discipline. When you have a cooked meal waiting that only needs reheating, you may be less tempted to snack impulsively. As such, healthy meal prep ideas for weight loss on a budget can save money in the long run.
What is the cheapest meal to make on a budget?
A lentil stew with rice, a little curry powder or paste, and a single chopped onion or carrot can cost under a pound per serving when batch-cooked. Dishes like this stay low-cost and store well in both the fridge and freezer. Scaling up your stew-making reduces energy use further, especially when you cook and later reheat servings in the microwave.
What is the cheapest but most filling food?
Oats are high in fibre and contain slow-releasing carbohydrates, making them extremely filling and inexpensive. Porridge and oat pancakes are both good ways to use them. Potatoes are also very satisfying, whether boiled or baked, and turning them into gnocchi with a little flour can make them even more filling. For cheap but filling pasta, wholegrain freeze-dried varieties offer good value and work well for batch cooking.