How to Meal Prep for the Week on a $20 Budget

How to Meal Prep for the Week on a $20 Budget

Budget-friendly meal prep setup on a rustic wooden table showing rice, chicken, beans, tortillas, eggs, and frozen vegetables with four containers of prepared meals labeled “Under $20.”


You don’t need a big budget to meal prep. With just $20, you can create a full week of simple, filling meals. This guide shows you exactly what to buy and how to prep everything in under an hour.

Shopping List (Under $20)

  • Rice
  • Eggs
  • Frozen veggies
  • Chicken thighs
  • Tortillas
  • Canned beans
  • Onions and garlic

Meal Plan Overview

These ingredients create 3–4 different meals you can rotate through the week.

1. Chicken & Rice Bowls

Cook chicken thighs, add rice and veggies, and season with soy sauce or spices.

2. Bean & Veggie Burritos

Use tortillas, beans, onions, and veggies for cheap, filling burritos.

3. Egg Fried Rice

Use leftover rice, eggs, and frozen veggies for a fast meal.

4. Veggie Stir-Fry

Frozen veggies + rice + sauce = a full meal for under $2.

Prep Timeline (1 Hour)

  • Cook rice
  • Cook chicken
  • Prep veggies
  • Assemble bowls and burritos

Final Tips

Buy store brands, use frozen produce, and stretch ingredients across multiple meals.

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