Eating well doesn't have to mean expensive ingredients. With a bit of planning, meal prep can actually save you money – fewer takeaways, less waste and fewer impulse buys.
Budget-friendly protein
- Eggs – versatile and usually one of the cheapest protein options
- Tinned tuna, sardines and mackerel
- Chicken thighs (often cheaper than breasts)
- Lentils, chickpeas and beans – dried or tinned
- Frozen chicken or fish
- Natural yoghurt and cottage cheese
Cheap, filling carbs
- Oats
- Rice and pasta
- Potatoes and sweet potatoes
- Wholemeal bread and wraps
Use frozen fruit and veg
Frozen vegetables and fruit are often cheaper than fresh, last for months and are just as useful in your meals. They're perfect for stir-fries, curries, soups and smoothies.
Batch-cook a few base recipes
Pick two or three simple recipes you enjoy and cook them in bulk. For example:
- Chicken and vegetable curry with rice
- Turkey or lentil chilli
- Pasta bake with tuna or chicken and frozen veg
- Overnight oats for quick breakfasts
Simple money-saving tips
- Plan your meals before you shop and stick to a list
- Buy supermarket own-brand staples
- Check reduced sections and freeze what you won't use straight away
- Cook once, eat two or three times
- Store meals in portions so nothing goes to waste
Make it fit your goals
Budget meal prep works for fat loss, muscle gain and general health – the difference is mostly in the portions. A personalised meal plan builds meals around your goal, your budget and the food you like.
This guide is general information, not medical advice. See our health disclaimer.