Meal Prep Guide

Eat Smart: The Value of $10 Meal Prep

Meal prepping isn’t just about saving time; it’s the number one way to combat **food waste** and **impulse spending**, the two biggest budget killers. By dedicating just one hour to prep inexpensive, high-yield ingredients like grains, legumes, and bulk vegetables, you can create a week of satisfying meals that typically cost less than **$2.00 per serving**. This strategy minimizes cleanup, utilizes leftovers efficiently, and puts you in full control of your spending.

Top 3 Clever Meal Prep Strategies

To maximize savings and variety, focus on Batch Cooking inexpensive starches and then combining them with simple, flavorful add-ins.

1. The Power of Batch Grains: Rice & Quinoa

Batch-cook a large quantity of a stable, cheap grain on Sunday. Rice and quinoa are excellent because they are versatile and absorb flavors well.

• Prep: Cook 4 cups of Brown Rice or Quinoa (this yields about 12-14 cups cooked).
• Cost Saver: Buy these in large 5- or 10-pound bags, where the cost per serving drops significantly.
• The Meal Fix: Combine 1 cup of the cooked grain with a scoop of our Chickpea Salad (your lunch recipe!) or mix it with roasted vegetables and leftover Sausage & Peppers for a quick, warm bowl.

2. The Universal Base: Beans & Legumes

Canned or dried beans (chickpeas, black beans, lentils) are your cheapest source of protein. They form the base for soups, salads, and wraps.

• Prep: Cook 1 pound of Dried Lentils or rinse and drain 4 cans of Black Beans.
• Cost Saver: Dried lentils cost pennies per serving and expand exponentially when cooked.
• The Meal Fix:  Use black beans to quickly create  Burrito Bowls with salsa, or blend half the lentils with vegetable broth and spices to create a high-fiber, creamy Soup Base.

3. The Easy Breakfast: Overnight Oats (The No-Cook King)

Your Overnight Oats recipe is the ultimate prep hack because it requires no cooking and can be scaled easily for a full week of breakfasts.

• Prep:  Use a container (mason jar, Tupperware) for each day and layer the base ingredients (oats, milk, chia). Do this for 4-5 days in a row.

• Cost Saver: Buy bulk rolled oats, which are consistently one of the cheapest breakfast ingredients available.

• The Meal Fix: Prepare your bases on Sunday night. Keep toppings like fresh berries or banana slices separate and add them right before eating to prevent sogginess. This guarantees a ready-to-eat breakfast for under a dollar every day.

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