Eating healthy and delicious meals all week doesn’t have to cost a fortune.
With just $50, you can whip up a variety of dishes that are easy to prep ahead, packed with flavour, and good for you.
These five handpicked recipes are perfect for breakfast, lunch, or dinner.
Each comes with a simple list of ingredients, step-by-step instructions, and a little chef’s tip to make it even better.
Start cooking and stretch that budget with some tasty creativity!
Budget $50 Meal Prep – Eat For A Week Without Overspending
Sticking to a budget doesn’t mean boring meals.
With just $50, you can prep tasty, filling food for the whole week.
Save money without giving up flavour.
Here’s a handy table with a budget breakdown (prices vary by store or area).
| Recipes | Budget |
| 1. Overnight Oats (7 servings) | ~$3.50 |
| 2. Egg & Spinach Cups (5 servings) | $5.00 |
| 3. Tuna Salad Wrap (2 servings) | $5.20 |
| 4. Southwest Lentils and Rice Skillet (4 servings) | $6.00 |
| 5. Slow Cooker Bolognese (3 servings) | $4.95 |
Recipe 1 – Overnight Oats
Rise and shine with a bowl of creamy oats that practically make themselves while you sleep!
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk (any kind you like)
- 1/4 cup yoghurt (optional for extra creaminess)
- 1 tbsp honey or maple syrup
- 1/2 tsp vanilla extract
- Pinch of salt
- Toppings: sliced banana, berries, nuts, or seeds (whatever you’ve got!)
Instructions
Step 1: Grab a mason jar or small bowl and toss in the rolled oats, milk, yoghurt (if you’re using it), honey or maple syrup, vanilla extract, and a tiny pinch of salt.
Step 2: Give it a good stir until everything’s mixed up nicely and even.
Step 3: Pop a lid or some plastic wrap on it and stash it in the fridge overnight or at least 4 hours if you’re in a hurry.
Step 4: When morning rolls around, stir it up again and sprinkle on your toppings: bananas, berries, or nuts for a little crunch.
Chef’s Tip: Prep a bunch of jars at once for the whole week. Switch up the toppings daily to keep your taste buds guessing.
Recipe 2 – Southwest Lentils And Rice Skillet
Turn up the heat with this zesty, filling skillet that’s a total budget superstar!
Ingredients
- 1 cup dried lentils
- 1 cup rice (white or brown, your call)
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) black beans, drained and rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 1 tsp cumin
- 1 tsp chilli powder
- Salt and pepper to taste
- 2 cups vegetable or chicken broth
- 1 tbsp oil
Instructions
Step 1: Rinse the lentils and rice under cold water to remove dust or grit.
Step 2: Heat the oil in a big skillet over medium heat, then toss in the chopped onion, garlic, and bell pepper. Cook them until they soften up, about 5 minutes.
Step 3: Sprinkle in the cumin, chilli powder, salt, and pepper, stirring so the veggies get all cosy with those spices.
Step 4: Dump in the lentils, rice, diced tomatoes, black beans, and broth. Give it a big stir to mix everything.
Step 5: Crank the heat until it starts boiling, then lower it down, cover the skillet, and let it mix for 20-25 minutes until the lentils and rice are tender.
Step 6: Let it cool, then scoop it into containers for the week ahead.
Chef’s Tip: This one gets tastier overnight, so let those flavours party! Add a splash of lime or some fresh cilantro if you feel fancy.
Recipe 3 – Slow Cooker Bolognese
Set it and forget it. This rich, hearty sauce is your slow cooker’s new best friend!
Ingredients
- 1 lb ground beef or turkey
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, grated
- 1 celery stalk, finely chopped
- 1 can (28 oz) crushed tomatoes
- 1/2 cup milk
- 1 tsp dried basil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
Step 1: Heat a skillet over medium and brown the ground meat, breaking it up as it cooks. Drain off any extra fat when it’s done.
Step 2: Toss the cooked meat into your slow cooker, then add the onion, garlic, grated carrot, celery, crushed tomatoes, milk, basil, oregano, salt, and pepper.
Step 3: Stir it all together so the flavours start mingling.
Step 4: Slap the lid on and cook on low for 6-8 hours (or high for 3-4 hours if you’re short on time).
Step 5: When ready, let it cool down before dividing it into containers. Freeze any extras for later.
Chef’s Tip: Swap the meat for lentils if you’re going meatless. This sauce is killer on pasta, rice, or even stuffed into peppers.
Recipe 4 – Egg & Spinach Cups
These cute little egg bites are your go-to for a quick, protein-packed bite any time of day!
Ingredients
- 6 eggs
- 1 cup fresh spinach, chopped
- 1/4 cup milk
- 1/4 cup shredded cheese (optional, but so good)
- Salt and pepper to taste
- Cooking spray or muffin liners
Instructions
Step 1: Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or line it with muffin liners.
Step 2: Crack the eggs into a bowl, add the milk, salt, and pepper, and whisk it until it’s nice and smooth.
Step 3: Mix in the chopped spinach and cheese (if you’re using it) until everything’s combined.
Step 4: Pour the egg mix into the muffin tin, filling each spot about 3/4 of the way.
Step 5: Bake for 15-20 minutes until the eggs are set and the tops look golden.
Step 6: Let them cool before popping them out. Store it in the fridge or freezer for grab-and-go goodness.
Chef’s Tip: Toss in some diced tomatoes or bacon for a flavour twist. They zap up perfectly in the microwave.
Recipe 5 – Tuna Salad Wrap
Wrap up something fresh and fast with this tuna salad that’s light on your wallet and big on taste!
Ingredients
- 1 can (5 oz) tuna, drained
- 2 tbsp mayonnaise or Greek yogurt
- 1 tbsp mustard
- 1 celery stalk, finely chopped
- 1/4 onion, finely chopped
- Salt and pepper to taste
- Lettuce leaves
- 2 large tortillas or wraps
Instructions
Step 1: In a bowl, mix the drained tuna with the mayo or Greek yoghurt, mustard, chopped celery, onion, salt, and pepper. Stir until it’s all blended.
Step 2: Lay out your tortillas and line each with crisp lettuce leaves.
Step 3: Spoon that tasty tuna salad right onto the lettuce.
Step 4: Roll up the tortillas nicely and tight, tucking in the sides to keep it all together.
Step 5: Slice in half if you like, then stash them in the fridge until you’re ready to dig in.
Chef’s Tip: Ditch the tortilla for lettuce cups if you want it lighter. A quick squeeze of lemon juice adds a zingy kick.
