How I Meal Prepped for a Month and Saved $200: A Realistic Guide - SelfBenefits

Let’s not pretend meal prepping is some magical solution. It takes effort. But if you do it right — without going full broccoli-chicken-bodybuilder mode — it actually works. I did it for a month and saved over $200, and no, I didn’t starve or eat like a monk. Here’s how.

What Is Meal Prepping and Why Should You Care?

Meal prepping is simply making your meals in advance — usually for the week — so you're not stuck buying overpriced takeout or random snacks that kill your budget. It helps you stay in control of both your spending and your nutrition.

Step 1: Set a Realistic Goal (Budget Meal Plan for Beginners)

Don’t say you’ll prep gourmet meals for 30 days straight. Keep it simple: 3-4 core meals you can rotate. I went with rice, lentils, roasted veggies, pasta, and eggs. Cheap, filling, and actually decent.

Step 2: Inventory What You Already Have (Frugal Meal Prep 101)

Before you go shopping, check your fridge and pantry. I found cans of beans, leftover frozen chicken, and random pasta bags. That was a starting point. You’d be surprised how much food is hiding in your kitchen.

Step 3: Create a Dirt-Cheap Shopping List (Cheap Meal Prep Ideas)

Stick to ingredients that stretch: rice, oats, eggs, frozen veggies, canned beans, pasta, flour, potatoes. I kept it under $40/week by focusing only on what I needed for my prepped meals.

Step 4: Prep Once, Eat All Week (Meal Prepping on a Tight Budget)

I chose Sundays as prep day. I made:

• 5 rice + bean bowls
• 5 pasta + veggie boxes
• A batch of overnight oats
• A dozen boiled eggs
• A huge tray of roasted potatoes and carrots

I stored everything in containers, labeled them, and froze half to avoid spoilage.

Step 5: Don’t Overcomplicate It (Meal Prep Hacks That Actually Work)

You don’t need 100 recipes. Rotate between a few basics. Use sauces and spices to mix things up — soy sauce, garlic powder, lemon juice, and chili flakes became my best friends.

How to Save Over $200 a Month With Meal Prep

Before meal prepping, I used to spend around $12/day on random meals. That’s $360/month. Meal prepping cut that to $40/week max — about $160/month. That’s a $200 difference.

What If You Hate Cooking? (How to Meal Prep and Save Money)

Then batch cook ONE meal you love and eat it for lunch every day. Or prep ingredients instead of full meals. Even washing and chopping veggies ahead can help you stop ordering out.

Bonus Tips

• Buy in bulk when possible — oats, rice, lentils, and pasta are way cheaper in larger quantities.
• Use one-pan meals to cut cleanup time.
• Repurpose leftovers into new meals — turn roasted chicken into wraps, bowls, or soups.
• Freeze strategically — not everything freezes well, so test small portions first.

Look! at the end of the day meal prepping isn’t just for bodybuilders or Pinterest moms. If you’re broke, busy, or just tired of wasting money on food that doesn’t even fill you up, it’s worth a try. Be lazy-smart about it: prep simple stuff, use what you already have, and keep your goals realistic.

It’s not about perfection. It’s about not blowing half your paycheck on Uber Eats.

Got your own favorite meal prep combo that’s budget-friendly? Drop it in the comments — I’m always looking for new cheap ideas.