42 Delicious Meal Prep Recipes for the Entire Week

Ingredients (Makes 12 muffins, serves 3–4)

• 12 eggs: $3.00
• 1 cup diced bell pepper: $1.00
• 1 cup diced mushrooms: $1.20
• 1 cup diced zucchini: $0.75
• 1/2 cup shredded cheddar cheese: $0.80
• 1/4 cup milk: $0.25
• Salt, pepper, and fresh herbs: $0.20

Instructions

1. Preheat oven to 350°F
2. Whisk eggs with milk, salt, pepper, and herbs
3. Divide vegetables and cheese among 12 muffin cups
4. Pour egg mixture over vegetables, filling each cup 3/4 full
5. Bake 18–20 minutes until centers are set
6. Cool slightly before removing from muffin tin
7. Store in airtight container up to 5 days; refrigerate or freeze
8. Reheat in microwave 1–2 minutes

Ingredients (Makes 4 servings)

• 2 cups rolled oats: $1.40
• 2 cups unsweetened almond milk: $1.00
• 1 cup Greek yogurt: $1.50
• 1 cup frozen blueberries: $2.00
• 1/2 cup sliced almonds: $0.80
• 2 tbsp honey: $0.30
• 1 tsp vanilla extract: $0.10
• Pinch of cinnamon: $0.05

Instructions

1. Combine oats, almond milk, yogurt, honey, vanilla, and cinnamon in a bowl
2. Divide among 4 mason jars
3. Top each jar with blueberries and almonds
4. Seal and refrigerate overnight (up to 4 days)
5. Stir well before eating; add additional milk if needed
6. Eat cold or transfer to bowl and microwave 1–2 minutes

Ingredients (Makes 4 burritos)

• 8 eggs: $2.00
• 6 oz chorizo, browned and crumbled: $1.50
• 1 bell pepper, diced: $1.00
• 1 medium onion, diced: $0.35
• 1 cup shredded cheddar cheese: $1.60
• 4 large flour tortillas: $1.00
• 1 avocado, sliced: $1.00
• 1/2 cup salsa: $0.50
• 2 tbsp olive oil: $0.30

Instructions

1. Heat olive oil in large skillet over medium heat
2. Sauté onion and bell pepper until softened, about 5 minutes
3. Brown chorizo in separate skillet
4. Scramble eggs with salt and pepper; fold in chorizo
5. Warm tortillas in microwave or over flame
6. Assemble: tortilla, eggs, vegetables, cheese, avocado, salsa
7. Wrap tightly in foil; store in refrigerator up to 3 days
8. Reheat wrapped burrito in microwave 1–2 minutes or in oven at 350°F for 10 minutes

Ingredients (Serves 4)

• 12 oz bulk sausage: $3.00
• 2 large sweet potatoes, diced: $1.50
• 1 medium bell pepper, diced: $0.75
• 1 medium onion, diced: $0.35
• 2 tbsp olive oil: $0.30
• 1 tsp paprika: $0.05
• 1 tsp garlic powder: $0.05
• Salt and pepper to taste: $0.10

Instructions

1. Brown sausage in large skillet; remove and set aside
2. Add olive oil to same skillet
3. Add diced sweet potatoes; cook 10 minutes until softened
4. Add bell pepper and onion; cook 5 minutes
5. Return sausage to skillet; season with paprika, garlic powder, salt, and pepper
6. Cook 5 additional minutes until vegetables are tender
7. Cool completely; divide into 4 containers
8. Refrigerate up to 5 days; reheat in microwave or oven

Ingredients (Serves 6)

• 8 eggs: $2.00
• 1/2 cup heavy cream: $1.20
• 1 cup spinach, chopped: $0.60
• 1/2 cup mushrooms, diced: $0.60
• 1/2 cup diced bell pepper: $0.50
• 1 medium zucchini, diced: $0.50
• 3/4 cup shredded gruyere cheese: $1.50
• 2 tbsp fresh dill: $0.20
• Salt, pepper, nutmeg: $0.15
• 1 tbsp butter for pan: $0.15

Instructions

1. Preheat oven to 375°F; butter a 9-inch pie pan
2. Whisk eggs with cream, salt, pepper, and nutmeg
3. Sauté vegetables in skillet until softened; cool slightly
4. Layer vegetables in prepared pan
5. Sprinkle cheese and dill over vegetables
6. Pour egg mixture over top
7. Bake 30–35 minutes until center is set
8. Cool 10 minutes before cutting; store covered up to 4 days

Ingredients (Serves 5)

• 2 cups rolled oats: $1.40
• 1/2 cup almonds, chopped: $0.40
• 1/4 cup coconut oil: $0.50
• 1/4 cup honey: $0.40
• 1 tsp vanilla extract: $0.10
• 1/2 tsp cinnamon: $0.05
• 2 cups Greek yogurt: $3.00
• 2 cups mixed berries: $4.00
• 2 tbsp chia seeds: $0.50

Instructions

1. Preheat oven to 325°F; mix oats and almonds in bowl
2. Warm coconut oil with honey; drizzle over oats
3. Add vanilla, cinnamon, and salt; toss to combine
4. Spread on baking sheet; bake 20–25 minutes, stirring halfway, until golden
5. Cool completely — it will crisp as it cools
6. Store granola in airtight container up to 2 weeks
7. Assemble bowls: yogurt base, granola, berries, chia seeds
8. Store components separately and assemble each morning

Ingredients (Makes 4 burritos)

• 8 eggs: $2.00
• 1 medium potato, diced and cooked: $0.40
• 1 bell pepper, diced: $1.00
• 1 small onion, diced: $0.25
• 1 cup black beans, cooked: $0.50
• 1/2 cup shredded cheese: $0.80
• 4 large whole wheat tortillas: $1.20
• 1/2 cup salsa: $0.50
• 2 tbsp olive oil: $0.30

Instructions

1. Heat olive oil in skillet; sauté onion and pepper until softened
2. Add cooked potatoes and black beans; warm through
3. Scramble eggs; season with salt and pepper
4. Warm tortillas
5. Assemble: tortilla, vegetables, beans, eggs, cheese, salsa
6. Wrap tightly in foil; refrigerate up to 4 days
7. Reheat in microwave 1–2 minutes

Ingredients (Makes 18 cookies)

• 1.5 cups rolled oats: $1.05
• 1/2 cup almond butter: $0.80
• 1/3 cup honey: $0.50
• 2 eggs: $0.50
• 1 tsp vanilla: $0.10
• 1/2 tsp baking powder: $0.05
• 1 tsp cinnamon: $0.05
• 1/2 cup raisins: $0.60

Instructions

1. Preheat oven to 350°F
2. Mix almond butter, honey, eggs, and vanilla
3. Stir in oats, baking powder, cinnamon, salt, and raisins
4. Drop by spoonfuls onto baking sheet
5. Bake 12–15 minutes until golden
6. Cool on baking sheet 5 minutes; transfer to wire rack
7. Store in airtight container up to 5 days or freeze up to 1 month

Ingredients (Serves 6)

• 10 eggs: $2.50
• 1 cup milk: $0.50
• 4 cups frozen hash browns: $2.00
• 1 cup shredded cheddar cheese: $1.60
• 6 oz bacon, cooked and crumbled: $2.10
• 1/2 cup diced onion: $0.20
• Salt, pepper, and paprika: $0.15

Instructions

1. Preheat oven to 350°F; grease 9×13 inch baking dish
2. Spread hash browns in bottom of dish
3. Sprinkle bacon and onion over hash browns
4. Whisk eggs with milk, salt, pepper, and paprika
5. Pour egg mixture over hash browns; top with shredded cheese
6. Bake 40–45 minutes until set and lightly golden
7. Cool 10 minutes before cutting into 6 portions
8. Store in refrigerator up to 4 days

Ingredients (Makes 2 bowls)

• 1.5 cups frozen mixed berries: $3.00
• 1 frozen banana: $0.50
• 1 cup Greek yogurt: $1.50
• 1/2 cup unsweetened almond milk: $0.25
• 2 tbsp honey: $0.30
• 1 tbsp almond butter: $0.20
• Toppings: granola, coconut, fresh fruit, seeds: $2.00

Instructions

1. Combine frozen berries, banana, yogurt, almond milk, honey, and almond butter in blender
2. Blend until thick and creamy — should be thicker than a smoothie
3. Pour into bowls
4. Top with granola, coconut, fresh fruit, and seeds
5. Eat immediately with a spoon

Ingredients (Serves 1)

• 1 large whole wheat tortilla: $0.50
• 4 oz grilled chicken breast: $1.60
• 1 cup romaine lettuce: $0.60
• 1/4 cup shredded parmesan: $0.50
• 2 tbsp Caesar dressing: $0.30
• 1/4 cup cherry tomatoes: $0.30
• Salt and pepper: $0.10

Instructions

1. Grill or pan-sear chicken breast; let cool and slice
2. Lay tortilla flat; spread Caesar dressing down center
3. Layer lettuce, chicken, tomatoes, and parmesan
4. Roll tightly; wrap in parchment paper
5. Refrigerate up to 3 days

Ingredients (Serves 1)

• 6 oz chicken breast, cubed: $1.20
• 1 cup cooked jasmine rice: $0.50
• 1 cup broccoli florets: $0.90
• 1/2 red bell pepper, sliced: $0.60
• 1/2 cup snap peas: $0.80
• 1 can (13.5 oz) coconut milk: $1.40
• 2 tbsp green curry paste: $0.40
• 1 tsp fish sauce: $0.10
• 1 lime: $0.30

Instructions

1. Heat 2 tbsp coconut milk in skillet over medium-high; add curry paste and sauté 1 minute
2. Stir in remaining coconut milk and fish sauce
3. Add chicken and broccoli; simmer 8 minutes
4. Add bell pepper and snap peas; cook 5 minutes
5. Squeeze lime juice over curry; serve over jasmine rice
6. Cool completely; store in container up to 4 days

Ingredients (Serves 1)

• 1 cup mixed greens: $0.60
• 3/4 cup cooked chickpeas: $0.50
• 1/2 cup cherry tomatoes, halved: $0.35
• 1/4 cucumber, diced: $0.20
• 1/4 red onion, sliced: $0.15
• 1/4 cup Kalamata olives: $0.40
• 1/4 cup feta cheese: $0.50
• 1/4 cup roasted red peppers: $0.50
• 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp dried oregano

Instructions

1. Combine chickpeas, tomatoes, cucumber, onion, olives, peppers in bowl
2. Whisk olive oil, vinegar, and oregano for dressing
3. Toss vegetables with dressing; let marinate 10 minutes
4. Top with feta cheese
5. Layer mixed greens in container; top with chickpea mixture
6. Pack dressing separately if storing longer than 1 day; refrigerate up to 4 days

Ingredients (Serves 1)

• 6 oz salmon fillet: $2.40
• 1 cup roasted broccoli: $0.90
• 1/2 cup roasted sweet potato: $0.40
• 1/2 cup roasted asparagus: $0.90
• 1 tbsp olive oil: $0.15
• Lemon, garlic, salt, pepper: $0.20

Instructions

1. Preheat oven to 400°F
2. Toss vegetables with 1 tbsp olive oil; roast 20 minutes
3. Season salmon with salt, pepper, garlic, and lemon
4. Roast salmon on separate pan 10–12 minutes
5. Cool completely; divide into containers with vegetables
6. Refrigerate up to 3 days

Ingredients (Serves 1)

• 4 oz ground turkey, cooked: $1.60
• 1 cup cooked quinoa: $0.80
• 1 cup mixed greens: $0.60
• 1/2 bell pepper, diced: $0.50
• 1/2 cup cherry tomatoes: $0.35
• 1/4 avocado: $0.50
• 1/4 cup black beans: $0.25
• 2 tbsp ranch dressing: $0.20

Instructions

1. Cook ground turkey with taco seasoning; cool
2. Cook quinoa according to package directions
3. Assemble bowl: greens, quinoa, turkey, vegetables, beans
4. Top with avocado and dressing
5. Pack dressing separately if storing longer than 1 day
6. Refrigerate up to 4 days

Ingredients (Serves 4)

• 2 cups cooked pasta: $1.00
• 8 oz fresh mozzarella, cubed: $1.50
• 1.5 cups cherry tomatoes, halved: $1.05
• 1 cup fresh basil, chopped: $0.50
• 3 tbsp olive oil: $0.45
• 1.5 tbsp balsamic vinegar: $0.20
• 2 cloves garlic, minced: $0.10
• Salt and pepper: $0.10

Instructions

1. Cook pasta according to package directions; cool completely
2. Combine pasta, mozzarella, tomatoes, and basil
3. Whisk olive oil, balsamic vinegar, and garlic
4. Pour dressing over salad; toss gently
5. Season with salt and pepper; divide into 4 containers
6. Refrigerate up to 3 days

Ingredients (Serves 4)

• 2 cups cooked soba noodles: $1.20
• 1 cup shredded purple cabbage: $0.60
• 1 cup shredded carrots: $0.50
• 1/2 cup cucumber, diced: $0.25
• 1/4 cup green onions, sliced: $0.30
• 1/4 cup edamame: $0.60
• 3 tbsp peanut butter, 2 tbsp rice vinegar, 1 tbsp soy sauce, 1 tsp ginger
• 1 tbsp sesame seeds: $0.15

Instructions

1. Cook soba noodles per package directions; rinse with cold water
2. Combine cabbage, carrots, cucumber, green onions, edamame
3. Whisk peanut butter, rice vinegar, soy sauce, ginger, and 2 tbsp water into sauce
4. Toss noodles and vegetables with sauce; top with sesame seeds
5. Divide into containers; refrigerate up to 4 days

Ingredients (Serves 4)

• 1 cup cooked lentils: $0.45
• 1 can (14 oz) diced tomatoes: $0.60
• 1 medium onion, diced: $0.35
• 3 cloves garlic, minced: $0.15
• 2 medium zucchini, spiralized: $1.50
• 2 tbsp tomato paste: $0.25
• 2 tbsp olive oil: $0.30
• 1 tsp Italian seasoning: $0.05
• Fresh basil, salt and pepper

Instructions

1. Heat olive oil in pot; sauté onion until softened
2. Add garlic, tomato paste; cook 1 minute
3. Add lentils, diced tomatoes, Italian seasoning; simmer 15 minutes
4. Season with salt and pepper
5. Spiralize zucchini just before serving to prevent sogginess
6. Top zucchini noodles with lentil sauce; garnish with fresh basil
7. Store sauce and noodles separately up to 4 days

Ingredients (Serves 1)

• 5 oz chicken breast, cubed: $1.00
• 1 cup cooked brown rice: $0.45
• 2 cups broccoli florets: $1.80
• 2 tbsp low-sodium soy sauce: $0.10
• 1 tbsp honey: $0.15
• 1 tsp ginger, minced: $0.10
• 2 cloves garlic, minced: $0.10
• 1 tsp sesame oil, green onion, sesame seeds

Instructions

1. Cook brown rice per package directions; steam broccoli until tender-crisp
2. Whisk soy sauce, honey, ginger, garlic, and sesame oil into teriyaki sauce
3. Heat skillet; add chicken and teriyaki sauce; cook 8–10 minutes
4. Assemble bowl: rice base, broccoli, chicken with sauce
5. Top with green onion and sesame seeds; store up to 4 days

Ingredients (Serves 1)

• 5 oz grilled chicken breast: $1.00
• 2 cups mixed greens: $1.20
• 1 cup cherry tomatoes, halved: $0.75
• 1/2 cucumber, diced: $0.40
• 1/4 red onion, sliced: $0.15
• 1/4 cup Kalamata olives: $0.40
• 1/3 cup feta cheese: $0.60
• 3 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp dried oregano

Instructions

1. Grill or pan-sear chicken breast; let cool and slice
2. Combine greens, tomatoes, cucumber, onion, olives
3. Whisk olive oil, vinegar, oregano for dressing
4. Toss salad with dressing; top with chicken and feta
5. Pack dressing separately if storing; refrigerate up to 3 days

Ingredients (Serves 4)

• 1.5 cups cooked black beans: $0.75
• 1 cup corn kernels: $0.60
• 1/2 red bell pepper, diced: $0.50
• 1/4 red onion, diced: $0.15
• 1/4 jalapeño, minced: $0.10
• 1/4 cup cilantro, chopped: $0.15
• 3 tbsp olive oil, 2 tbsp lime juice, 1 tsp cumin, salt and pepper

Instructions

1. Combine black beans, corn, bell pepper, onion, jalapeño, cilantro
2. Whisk olive oil, lime juice, cumin, salt, and pepper
3. Pour dressing over salad; toss gently
4. Let marinate 15 minutes for flavors to meld
5. Divide into 4 containers; refrigerate up to 4 days

Ingredients (Makes 4 cakes)

• 1 can (14.75 oz) salmon, drained: $2.00
• 1/2 cup panko breadcrumbs: $0.30
• 1 egg: $0.25
• 1/4 cup diced onion: $0.10
• 2 tbsp fresh dill: $0.20
• 1 tbsp lemon juice: $0.10
• 1/2 tsp Dijon mustard: $0.05
• 4 slices whole grain bread: $0.80
• Mixed greens and tomato for serving: $0.60

Instructions

1. Preheat oven to 400°F
2. Mix salmon, breadcrumbs, egg, onion, dill, lemon juice, mustard, salt, pepper
3. Form into 4 patties; place on greased baking sheet
4. Bake 12–15 minutes until golden; cool completely
5. Serve on whole grain bread with greens and tomato
6. Store cakes in refrigerator up to 4 days

Ingredients (Serves 6)

• 2 lbs beef chuck, cubed: $8.00
• 3 large carrots, chunked: $1.50
• 3 medium potatoes, cubed: $1.50
• 1 large onion, chunked: $0.70
• 3 cloves garlic, minced: $0.15
• 3 cups beef broth: $1.50
• 1 cup tomato sauce: $0.75
• 2 tbsp tomato paste, 1 tsp Worcestershire, 2 tsp dried thyme, 2 bay leaves

Instructions

1. Add all ingredients to slow cooker
2. Cook on low 7–8 hours or high 3–4 hours
3. Remove bay leaves; season with salt and pepper
4. Cool completely; divide into 6 containers
5. Refrigerate up to 5 days or freeze up to 3 months

Ingredients (Serves 4)

• 1 lb ground turkey: $4.00
• 1/2 cup panko breadcrumbs: $0.30
• 1 egg: $0.25
• 1/4 cup parmesan cheese: $0.40
• 3 cloves garlic, minced: $0.15
• 1 tsp Italian seasoning: $0.05
• 3 cups marinara sauce: $2.25
• 8 oz pasta: $0.80

Instructions

1. Preheat oven to 400°F; combine ground turkey, breadcrumbs, egg, parmesan, garlic, Italian seasoning, salt, pepper
2. Form into 16 meatballs; place on greased baking sheet
3. Bake 18–20 minutes until cooked through
4. Cook pasta per package directions; heat marinara sauce; add meatballs
5. Toss pasta with meatballs and sauce; divide into 4 containers; refrigerate up to 5 days

Ingredients (Serves 4)

• 4 cod fillets (5 oz each): $8.00
• 2 tbsp olive oil: $0.30
• 3 cloves garlic, minced: $0.15
• 1 tbsp fresh dill: $0.15
• 1 tbsp fresh parsley: $0.15
• Zest and juice of 1 lemon: $0.30
• 1 cup roasted asparagus: $0.90
• 1 cup roasted broccoli: $0.90

Instructions

1. Preheat oven to 400°F; arrange cod on parchment-lined baking sheet
2. Mix olive oil, garlic, dill, parsley, lemon zest, salt, pepper; brush onto cod
3. Roast 12–15 minutes until opaque; drizzle with lemon juice
4. Serve with roasted vegetables; store in containers up to 3 days

Ingredients (Serves 4)

• 2 cups cooked brown rice, cooled: $0.90
• 3 eggs, beaten: $0.75
• 1 cup mixed vegetables (peas, carrots, corn): $0.75
• 1/2 cup diced onion: $0.25
• 2 cloves garlic, minced: $0.10
• 3 tbsp low-sodium soy sauce: $0.15
• 1 tbsp sesame oil: $0.20
• 2 green onions, 1 tsp ginger

Instructions

1. Heat sesame oil in large wok over high heat; scramble eggs; remove and set aside
2. Add garlic and ginger; cook 30 seconds; add onion and vegetables; stir-fry 2 minutes
3. Add cooked rice; stir-fry 3 minutes; add soy sauce and cooked eggs
4. Toss until combined; top with green onions; store up to 4 days

Ingredients (Serves 4)

• 1.5 lbs chicken breast, cubed: $3.00
• 1/2 cup Greek yogurt: $0.75
• 2 tbsp tikka masala paste: $0.40
• 1 onion, diced: $0.35
• 3 cloves garlic, minced: $0.15
• 1 can (14 oz) coconut milk: $1.40
• 1 cup tomato sauce: $0.75
• 2 cups cooked brown rice: $0.90

Instructions

1. Marinate chicken in yogurt and tikka paste for 1–2 hours
2. Heat oil in large pot; add chicken and brown on all sides; remove
3. Sauté onion and garlic; add tomato sauce and coconut milk
4. Return chicken to pot; simmer 15–20 minutes until cooked through
5. Season with salt and pepper; serve over brown rice; store up to 4 days

Ingredients (Serves 4)

• 4 large bell peppers: $4.00
• 1 lb ground turkey: $4.00
• 1 cup cooked brown rice: $0.45
• 1 onion, diced: $0.35
• 2 cloves garlic, minced: $0.10
• 1 can (14 oz) diced tomatoes: $0.60
• 1/2 cup corn, cumin, chili powder
• 1/2 cup shredded cheddar cheese: $0.80

Instructions

1. Preheat oven to 350°F; cut tops off peppers; remove seeds
2. Brown ground turkey with onion and garlic
3. Stir in cooked rice, tomatoes, corn, cumin, chili powder, salt, pepper; simmer 5 minutes
4. Fill pepper shells with turkey mixture; top with cheddar cheese
5. Bake 20–25 minutes until peppers are tender; store up to 4 days

Ingredients (Serves 5)

• 1 can (15 oz) chickpeas, drained: $0.60
• 1 can (14 oz) coconut milk: $1.40
• 2 cups mixed vegetables: $1.50
• 1 onion, diced: $0.35
• 3 cloves garlic, minced: $0.15
• 2 tbsp curry powder: $0.15
• 1 tbsp ginger, minced: $0.20
• 2 tbsp tomato paste, 2 cups vegetable broth

Instructions

1. Heat olive oil in pot; sauté onion until softened
2. Add garlic, ginger, curry powder; cook 1 minute
3. Stir in tomato paste; cook 1 minute
4. Add vegetables, chickpeas, coconut milk, broth; simmer 20 minutes
5. Season with salt and pepper; garnish with cilantro; store up to 5 days or freeze 2 months

Ingredients (Serves 4)

• 4 boneless chicken breasts (5 oz each): $5.00
• 4 cups fresh green beans: $3.60
• 3 cloves garlic, minced: $0.15
• Zest and juice of 2 lemons: $0.60
• 2 tbsp olive oil: $0.30
• 1 tbsp fresh thyme: $0.15
• Salt and pepper: $0.15

Instructions

1. Preheat oven to 400°F; toss green beans with 1 tbsp olive oil, salt, pepper; spread on baking sheet
2. Pat chicken dry; brush with remaining olive oil; season with lemon zest, garlic, thyme, salt, pepper
3. Place chicken on baking sheet with green beans
4. Bake 20–25 minutes until chicken reaches 165°F; drizzle with lemon juice; store up to 4 days

Ingredients (Serves 4)

• 1 can (15 oz) black beans, drained: $0.60
• 1 onion, diced: $0.35
• 2 cloves garlic, minced: $0.10
• 1 tbsp chili powder, 1 tsp cumin
• 8 corn tortillas: $1.00
• 1 cup shredded cheese: $1.60
• 1 avocado, sliced: $1.00
• 1 cup diced tomatoes, cilantro, lime

Instructions

1. Sauté onion and garlic until softened
2. Add black beans, chili powder, cumin; mash some beans for thicker filling
3. Warm tortillas; assemble tacos: bean mixture, cheese, tomatoes, avocado, cilantro
4. Squeeze lime over tacos; store components separately up to 3 days

Ingredients (Serves 4)

• 1 lb large shrimp, peeled and deveined: $6.00
• 1 red and 1 yellow bell pepper, cubed: $2.00
• 1 medium zucchini, cubed: $0.75
• 1 red onion, chunked: $0.50
• 1/4 cup olive oil, 2 tbsp lemon juice, 3 cloves garlic, 1 tsp oregano
• 2 cups cooked brown rice: $0.90

Instructions

1. Marinate shrimp and vegetables in olive oil, lemon juice, garlic, oregano, salt, pepper for 15–30 minutes
2. Thread shrimp and vegetables alternately onto skewers
3. Grill or pan-sear 3–4 minutes per side until shrimp are pink
4. Serve over brown rice; store in containers up to 3 days

Ingredients (Serves 8)

• 3 lb pork shoulder: $8.00
• 1 cup BBQ sauce: $2.00
• 1/2 cup apple cider vinegar: $0.50
• 1 onion, sliced: $0.35
• 3 cloves garlic, minced: $0.15
• 1 tbsp Worcestershire sauce, 1 tbsp smoked paprika
• Whole wheat buns and coleslaw for serving

Instructions

1. Season pork with paprika, salt, pepper
2. Add to slow cooker with onion, garlic, vinegar, Worcestershire sauce
3. Cook on low 7–8 hours until meat shreds easily; shred pork using two forks
4. Stir in BBQ sauce; cook 30 additional minutes on low
5. Serve on buns with coleslaw; store up to 5 days or freeze 2 months

Ingredients (Serves 5)

• 2 large eggplants, sliced: $3.00
• 3 cups marinara sauce: $2.25
• 2 cups ricotta cheese: $3.00
• 1 cup mozzarella cheese, shredded: $1.60
• 1/2 cup parmesan cheese, grated: $0.80
• 1 egg: $0.25
• 2 tbsp fresh basil, 1 tbsp garlic powder

Instructions

1. Preheat oven to 375°F; slice eggplant lengthwise into 1/4-inch slabs; brush with olive oil; roast 20 minutes
2. Mix ricotta, egg, 1/2 cup mozzarella, 1/4 cup parmesan, basil, garlic, salt, pepper
3. Layer in 9×13 baking dish: marinara, eggplant, ricotta mixture; repeat
4. Top with remaining cheese; bake 25–30 minutes until bubbly; store up to 5 days

Ingredients (Serves 4)

• 1.5 lbs chicken breast, thinly sliced: $3.00
• 2 cups cooked jasmine rice: $1.00
• 3 tbsp fish sauce: $0.30
• 2 tbsp palm sugar or brown sugar: $0.15
• 3 cloves garlic, minced: $0.15
• 1–2 Thai chilies, minced (optional): $0.20
• 1 cup fresh Thai basil: $0.30
• 2 tbsp oil, lime juice

Instructions

1. Heat oil in large skillet or wok over high heat
2. Add garlic and chilies; cook 30 seconds until fragrant
3. Add chicken; stir-fry until cooked through, about 8–10 minutes
4. Add fish sauce and palm sugar; toss to combine
5. Stir in basil just before serving; squeeze lime juice over chicken; serve over jasmine rice; store up to 4 days

Ingredients (Serves 6)

• 2 cans (15 oz each) white beans, drained: $1.20
• 1 can (14 oz) diced tomatoes: $0.60
• 1 onion, 2 carrots, 2 celery stalks, diced
• 3 cloves garlic, minced: $0.15
• 6 cups vegetable broth: $1.50
• 2 cups spinach: $0.60
• 2 tbsp olive oil, 1 tsp Italian seasoning

Instructions

1. Heat olive oil in large pot; sauté onion, carrots, celery until softened
2. Add garlic; cook 1 minute; add white beans, tomatoes, broth, Italian seasoning
3. Simmer 20 minutes; stir in spinach until wilted
4. Season with salt and pepper; divide into 6 containers; refrigerate up to 5 days or freeze 2 months

Ingredients (Serves 4)

• 2 cans (15 oz each) chickpeas, drained and dried: $1.20
• 2 tbsp olive oil: $0.30
• 1 tsp paprika: $0.05
• 1/2 tsp garlic powder: $0.05
• 1/2 tsp cumin: $0.05
• Salt and pepper: $0.10

Instructions

1. Preheat oven to 400°F; dry chickpeas thoroughly with paper towels
2. Toss with olive oil and spices; spread on baking sheet
3. Roast 25–30 minutes, shaking halfway through, until crispy
4. Cool completely; store in airtight container up to 1 week

Ingredients (Makes 12 servings)

• 1 cup almonds: $1.60
• 1 cup cashews: $2.40
• 1 cup dried cranberries: $2.00
• 1 cup dark chocolate chips: $2.00
• 1/2 cup coconut flakes: $0.80

Instructions

1. Combine all ingredients in large bowl; toss to mix evenly
2. Divide into individual portions (1/4 cup each)
3. Store in airtight container up to 2 weeks

Ingredients (Makes 12 balls)

• 1 cup old-fashioned oats: $0.70
• 1/2 cup almond butter: $0.80
• 1/4 cup honey: $0.40
• 1/4 cup unsweetened cocoa powder: $0.50
• 1/4 tsp vanilla extract: $0.05
• Pinch of salt: $0.05

Instructions

1. Mix all ingredients in bowl until well combined
2. Roll into 12 balls (about 1 inch diameter)
3. Refrigerate at least 30 minutes
4. Store in airtight container in refrigerator up to 2 weeks

Ingredients (Serves 2)

• 1/3 cup hummus: $0.60
• 1 cup bell pepper strips: $0.75
• 1 cup carrot sticks: $0.40
• 1 cup cucumber slices: $0.40
• 1 cup cherry tomatoes: $0.75

Instructions

1. Portion hummus into small containers
2. Wash and cut vegetables as needed
3. Pack in divided container with hummus in center well
4. Refrigerate up to 3 days

Ingredients (Serves 2)

• 1 cup plain Greek yogurt: $1.50
• 1/2 cup granola: $1.00
• 1/2 cup fresh berries: $1.50
• 1 tbsp honey: $0.15
• 1 tbsp ground flaxseed: $0.30

Instructions

1. Layer in containers: yogurt, granola, berries, remaining yogurt
2. Drizzle with honey; sprinkle flaxseed on top
3. Keep components separate and assemble fresh, or assemble up to 2 hours before eating
4. Refrigerate up to 2 days

Ingredients (Makes 12 bars)

• 1 cup natural almond butter: $1.60
• 1/2 cup honey: $0.80
• 2 cups rolled oats: $1.40
• 1/2 cup dark chocolate chips: $1.00
• 1/4 cup coconut oil: $0.50
• 1 tsp vanilla extract: $0.10

Instructions

1. Mix almond butter, honey, coconut oil, and vanilla in bowl
2. Fold in oats and salt
3. Press firmly into 8×8 baking dish lined with parchment
4. Sprinkle chocolate chips on top; press gently
5. Refrigerate at least 1 hour; cut into 12 bars; store up to 2 weeks or freeze 1 month