Boiled Egg Snack

Ingredients:

• 6–12 large eggs

• salt and pepper to taste

For a protein-packed snack (about 6 grams per egg), this boiled eggs recipe is an easy choice. They’re affordable, easy to prepare in bulk, and convenient for those midday hunger pangs.

Place the eggs in a saucepan, covering them completely with water. Bring the water to a boil, then cover the pan, remove it from the heat, and let the eggs sit for 10-12 minutes. 

Drain the hot water and immediately place the eggs in a bowl of ice water for about 5 minutes to cool them down. 

Once cool, peel the eggs, sprinkle with salt and pepper if desired. Store them in the fridge for a quick, ready-to-eat snack or quick meal anytime that’s high in protein.

Tuna Salad Wrap

Ingredients:

• 1 can drained tuna, 

• ¼ cup Greek yogurt

• 1 stalk diced celery

• salt and pepper to taste

• 1 whole-wheat tortilla

Try out this delicious tuna salad wrap—a meal that’s easy to make on a tight budget.

In a bowl, mix the drained tuna with Greek yogurt and diced celery, seasoning with salt and pepper to taste.

Next, place your tuna salad in the center of a whole-wheat tortilla and wrap it up tightly. Cut the wrap in half and enjoy right away, or store in the refrigerator to have a convenient meal on hand for later.

You can also store the mixture separately and assemble the wraps as needed, keeping them fresh throughout the week. 

Our investigation demonstrated that these tuna salad wraps are a top pick by a weight loss dietitian for their simplicity and nutritional value. Plus, tuna is low in calories and carbs as well as loaded with protein and omega-3s, giving you extra value for the money.

Roasted Red Pepper Chickpea Salad

Ingredients:

• 1 can drained and rinsed chickpeas 

• 1 cup roasted and sliced red peppers

• 1 diced cucumber 

• 2 tbsp balsamic vinegar

• salt and pepper

For a vegetarian option, a roasted red pepper chickpea salad is as colorful as it’s cost-effective. 

In a large bowl, combine the chickpeas, roasted red peppers, and diced cucumber. Drizzle balsamic vinegar over the mixture to give it a tangy, refreshing taste, then season with salt and pepper. 

Toss everything together until the ingredients are evenly coated. This salad can be enjoyed immediately or stored in the refrigerator as a fresh, ready-to-eat option.

High in fiber and protein, this salad isn’t just satisfying but also easy to prepare in large quantities. This makes it perfect for meal prep beginners looking for a filling option that fits into a weekly diet plan.

Get in touch with a 'licensed dietitian near me' today through Berry Street and get personalized and affordable daily meal plans that are right for you.

Mashed Sweet Potato Bowl

Ingredients:

• 2 large peeled and diced sweet potatoes 

• 1 cup steamed spinach

• 1 diced bell pepper (optional)

• ½ cup grilled chicken or lean protein (optional)

• salt and pepper to taste

Boil the diced sweet potatoes in a pot of water until they’re tender, which should take about 15-20 minutes. 

When they’re finished boiling, drain the potatoes, then mash them until they’re smooth. Place the mashed sweet potatoes in a bowl and top it with the steamed spinach. You can even add some diced bell peppers, grilled chicken, or another preferred lean protein for a more complete meal. 

Finally, season your mashed sweet potato bowl with salt and pepper to taste. You can enjoy this dish immediately or store it in containers for a quick meal prep option.

Through our practice knowledge, we discovered that this bowl is excellent for people who want meal prep ideas for weight loss that are simple, satisfying and nutritious as well as great for your gut, as recommended by a gut health dietitian.

Sweet potato also contains anti-inflammatory properties which can aid with arthritis, making it ideal from the perspective of a healthy aging dietitian.

Tuna Salad Bento Box

Ingredients:

• 1 can drained tuna 

• ¼ cup Greek yogurt

• crackers of choice

• fresh veggies (carrot sticks, cucumber slices, etc.)

• fruit slices (apple, orange, etc.)

For a fun twist on traditional meal prep, try making this bento box with a protein-infused tuna salad. 

In a bowl, mix the tuna with Greek yogurt until they’re well combined. In a bento box or container, arrange a portion of the tuna salad alongside some crackers and fresh vegetables, such as carrot sticks and cucumber slices. 

Add the fruit slices on the side for a balanced, nutritious meal. Finally, store your new bento box in the refrigerator for a convenient, ready-to-go lunch.

A mindful eating dietitian can show you how to make this easy-to-prep meal. It's also pre-portioned, making it ideal for those wanting to be more intentional about their nutrition intake.

Tips for Meal Prepping On A Budget

Meal prepping doesn’t have to be expensive or time-consuming. 

Here are a few tips to help you keep costs down:

• Plan Ahead: Knowing exactly what you’ll be preparing each week helps you avoid overbuying and reduces food waste.

• Buy In Bulk: Ingredients like rice, pasta, oats, and canned goods are cheaper when bought in larger quantities and can be used in a variety of meals.

• Use Leftovers: Don’t throw away extra ingredients; instead, incorporate them into new dishes. Leftover vegetables can be added to soups or omelets, for instance.

• Purchase Seasonal Produce: Choose fruits and vegetables that are in season, as they’re typically less expensive and fresher.

Ready to take your meal prep skills up a notch? Chat with one of our Registered Dietitians today at Berry Street, where nutritious eating is easy and cost-effective!

How To Choose an Affordable Meal Delivery Service

If you’re looking for more convenience in your meal prep, an affordable meal delivery service might be a good choice. 

Here’s what to consider:

• Menu Options: Ensure the service offers a variety of easy meal prep ingredients and dishes which serves other dietary goals you may have. Variety keeps meals interesting and prevents diet fatigue.

• Cost Per Meal: Some services offer discounts on your first few orders, which can be a good way to test the service before fully committing.

• Customization: Look for a service that lets you tailor meals based on dietary preferences or restrictions.

• Nutritionist Input: Choose services that have meals reviewed or created by a Registered Dietitian Nutritionist (RDN). We can help you choose a service that meets these standards and fits your wellness objectives.

Conclusion

In this blog post, we revealed that cheap meal prep doesn’t mean sacrificing taste, nutrition, or convenience. 

From affordable recipes like boiled eggs to roasted red pepper chickpea salad, each of these dishes is designed to save you money while delivering flavor and nutrition.

Looking to make meal prepping easier and more affordable? 

Connect with our team at Berry Street, where we offer virtual consultations with ‘Registered Dietitians near me’—100% covered by insurance. 

Together, we can help you reach your wellness goals with ease!