In This ArticleView AllIn This ArticleTips for Saving at the Grocery StoreSunday Meal-Prep StepsAssemble the Lunches
In This ArticleView All
View All
In This Article
Tips for Saving at the Grocery Store
Sunday Meal-Prep Steps
Assemble the Lunches
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If you’ve gone to a movie (in an actual movie theater) recently, then you know easy it is to spend $20. One ticket, a water and a small popcorn, gone! Heck, most pizza places charge $24 for a large pie these days. Twenty bucks doesn’t get you very far anymore. Or does it? One way to you can help stay on track with your budget is to meal-plan. By planning out meals for the week, you’ll be less likely to resort to expensive takeout or last-minute trips to the grocery store where you inevitably buy something you already have at home in the pantry.
See More:The Best Budget Recipes
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Step 1: Make the Oven-Roasted Chicken Thighs
Get the Recipe
Boneless, skinless chicken thighs are a surprisingly affordable protein. We also love that this recipe comes together with only 5 minutes of hands-on time. For easy cleanup, line your baking sheet with foil or parchment. As the chicken bakes, move on to Step 2.
Step 2: Cook a Batch of Easy Whole-Wheat Couscous
This super-simple method for cooking couscous takes less than 10 minutes. While the couscous stands, move on to Step 3. Once the couscous has finished cooking off the heat, make sure to fluff it with a fork before measuring it out for the lunch recipes.
Step 3: Hard-Boil 4 Eggs
Use our foolproof method to getperfect boiled eggs.
Step 4: Make the Basil Vinaigrette
This bright green vinaigrette is a shortcut to big flavor; it’s used on two of the lunches. You will not need all of this dressing, nor all of theHoney-Mustard Vinaigrette(below), so you’ll have some extra dressings on hand for salads at dinner too.
Step 5: Whisk Up the Honey-Mustard Vinaigrette
This all-purpose salad dressing adds flavor to more than just salads. It also makes an irresistible dipping sauce for crunchy vegetables or crispy chicken strips. You can store both salad dressings sealed in jars in the fridge. If they solidify when they get cold, simply warm them to room temperature in a warm-water bath before using.
Step 6: Wash & Prep the Kale
We’ve used chopped kale in theMason Jar Power Salad with Chickpeas & Tuna. You’ll need 3 cups for that. While you’re at it, finely chop 1 more cup of kale for theCouscous & Chickpea Salad.
These recipes were specially designed to be able to be assembled ahead of time and stay fresh for the week. So, assemble your week of cheap meal prep lunches on a Sunday or whenever you do your meal prep to have ready for grab-and-go lunches during the busy week.
Store these healthy meal-prep lunches in an air-tight meal-prep container to keep fresh. Store any dressings or dips separately in a leak-proof container and wait to add till ready to eat to prevent wilting.
Monday
Get the Recipe:Mason Jar Power Salad with Chickpeas & Tuna
3 cups chopped kale + 2 tablespoonsHoney-Mustard Vinaigrette+ 1 (2.5-oz.) pouch tuna + 1/2 cup drained canned chickpeas + 1 carrot, shredded.
Cost per recipe:$1.50
Tuesday
Get the Recipe:Egg Salad Lettuce Wraps
3 hard-boiled eggs (only 2 yolks) + 1/4 cup plain nonfat Greek yogurt + 1 tablespoon mayonnaise + 1/2 teaspoon Dijon mustard + salt and pepper + 2 minced stalks celery + 2 tablespoons minced red onion, wrapped in 2-3 iceberg lettuce leaves, topped with 1 tablespoon chopped basil and served with 2 carrots, cut into sticks.
Cost per recipe:$1.89
Wednesday
Get the Recipe:Chopped Cobb Salad
3 cups chopped iceberg lettuce + 1Oven-Roasted Chicken Thigh, diced + 1 stalk celery, diced + 1 carrot, diced + 1 hard-boiled egg, peeled and diced + 1 tablespoon crumbled blue cheese + 2 tablespoonsHoney-Mustard Vinaigrette.
Cost per recipe:$2.01
Thursday
Get the Recipe:Couscous & Chickpea Salad
1 cup finely chopped kale + 3/4 cupEasy Whole-Wheat Couscous+ 2/3 cup rinsed canned chickpeas + 3 tablespoonsBasil Vinaigrette.
Cost per recipe:$1.79
Friday
Get the Recipe:Buffalo Chicken Grain Bowl
2/3 cupEasy Whole-Wheat Couscous+ 2 tablespoonsHoney-Mustard Vinaigrette, divided + 1Oven-Roasted Chicken Thigh+ 2 stalks celery, chopped + 1 carrot, cut into ribbons with a vegetable peeler + 2 tablespoons crumbled blue cheese + hot sauce to taste.
Cost per recipe:$2.67
See More Cheap Meal-Prep Ideas
How to Meal Prep 5 Mediterranean Lunches for the Week in Under an Hour
How to Meal Prep a Week of Vegan Lunches
A Sunday Meal-Prep Plan When You Only Have 30 Minutes
The Best Base Recipes to Make for Meal Prep
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