Easy & Affordable Meal Prep Menu

Image Credit: Prevention.com

Image Credit: Prevention.com

By Iyana E./@Writtenbyiyana

I now have my first grown up job, working 9 to 5 in an office every single day. With this new chapter of my adult hood I’ve learned that finding the time to eat a meal that has actual substance is a challenge. Thus why I re-introduced meal prepping into my weekly routine. I used to meal prep occasionally in college, whenever I knew I was going to have a full week. Eating the same thing everyday sounds boring but first who said it had to be the same thing!? Second, your wallet and stomach will thank you in the end.

Fitness is 90% nutrition and 10% fitness. Even when you don’t have the time and energy to workout all your progress doesn’t go to waste because you’re still eating well. What does “eat well” mean though? To me eating well has meant consuming the right balance of protein, healthy fats, carbs, and sugars. These are all things that our bodies need and desire, but having too much or too little of any of these categories can affect your body, your mind, and even your skin.

We perform our best in all areas of life when we feel good on the inside and out. 

Here is what my meal prep menu was last week. Everything was kept fresh in either mason jars or tupperware containers and labeled by meal and day. Sorry I didn’t get any photos, now that I’m doing this regularly I will remember to next time, enjoy!

Shopping List:

– All of this lasted me a week and cost me under $50

  • Frozen mixed veggies
  • Chicken sausage
  • Individually wrapped chicken breast
  • Brown Rice
  • Frozen grilled chicken strips
  • Whole Grain Oatmeal
  • Whole pecans
  • Frozen mangos
  • Frozen pineapples
  • Brown Rice
  • Avocado
  • Chia seeds
  • Sun dried tomatoes
  • Garlic
  • Eggs
  • Honey
  • Greek Yogurt


Note* I put all the ingredients for breakfast in glass mason jars, then when the time came to eat it before going to work I would fill it with hot water, seal the lid back on, shake, and go. This was great because I was able to eat it in the car very easily and felt full.

  1. Mason jar quick oatmeal – Whole grain oatmeal, cinnamon, brown sugar, chia seeds, and pecans.
  2. Adult Fruit Cup frozen mango, frozen pineapple, chia seeds

Lunch & Dinner 

  1. Chicken Sausage Medley – Chicken Sausage, diced avocado, brown rice (+seasoning)
  2. Italian Chicken Medley – Chicken sausage, grilled child strips (+ seasoning), sun dried tomato, olive oil, minced garlic
  3. Asian Style Chicken and Veggies – Baked chicken breast ( mined garlic + style seasoning), sautéed frozen veggies ( in olive oil + style seasoning) , brown rice, + medium boiled egg

Snack & Desert

  1. Almost Frozen Mango Yogurt – frozen mango, chia seeds, vanilla greek yogurt, honey
  2. 1 cup raw pecans
  3. 2 hard boiled eggs

Having different options for each meal took the receptive factor out of traditional meal prepping. Meal prepping and sticking to it is a challenge, but every time I do I enjoy the process and outcome. If you are interesting and following more of my meal prep journey follow us on Instagram and Twitter, @FitChicksTX.