· By Sarah Chen

Meal Prep on a Budget Guide

One-Minute Summary

Meal prep saves money when done strategically. This guide covers budget-friendly proteins (chicken thighs, ground turkey, beans, eggs), store brands and bulk buying (Aldi, Walmart, Costco), reducing waste (plan first, check pantry, freeze extras), and setting a weekly food budget. You'll get real U.S. examples: a $35–50 single-person week, a $60–80 couple week, and a $100–120 family-of-4 week. The key is planning before shopping, buying in bulk where it makes sense, and avoiding the traps—impulse buys, pre-packaged convenience foods, and wasted leftovers.

How meal prep saves money

Meal prep reduces food spending in three ways: planned purchases (you buy only what the plan requires), bulk and batch cooking (cheaper per serving than single meals), and less waste (leftovers get used, not forgotten). The average U.S. household wastes about $1,500 per year on thrown-away food. Meal prep cuts that by planning, portioning, and using what you buy. Add store brands and bulk buying, and the savings multiply.

Budget-friendly proteins

Cheapest per serving (approximate):

  • Dry lentils and beans: $0.15–0.30 per serving
  • Eggs: $0.20–0.40 per egg
  • Chicken thighs (bone-in or boneless): $1.50–2.50 per serving
  • Ground turkey: $1.50–2.50 per serving
  • Canned black beans, chickpeas: $0.40–0.60 per serving
  • Tofu: $0.80–1.50 per serving

Higher cost:

  • Chicken breast: $2–3 per serving
  • Salmon: $3–5 per serving
  • Beef: $3–6 per serving

Strategy: Rotate cheap proteins. Week 1: chicken thighs and black beans. Week 2: ground turkey and lentils. Week 3: eggs and chickpeas. You get variety without premium prices. Our Budget Meal Planner has a cost column so you can track.

Store brands and where to shop

Store brands: Great Value (Walmart), Kirkland (Costco), Aldi store brands, Kroger store brands. For rice, beans, pasta, canned goods, and basics, quality is comparable. Savings: 20–40% vs. name brands. Try store brand first; switch back only if you notice a real difference.

Where to shop (U.S.):

  • Aldi: Consistently low prices on staples. Smaller selection. Good for basics.
  • Walmart: Wide selection, low prices. Great Value brand. Covers most grocery needs in a single trip.
  • Costco/Sam’s Club: Bulk buying. Worth it for families of 3+. Check unit price.
  • Kroger, Publix, regional chains: Sales and store brands. Clip digital coupons.
  • Trader Joe’s: Good for specific items (frozen, unique finds) but not always cheapest for bulk staples.

Strategy: Buy staples (rice, beans, chicken) where cheapest. Fill in produce and dairy at your primary store. Don’t drive across town to save $2—factor in time and gas.

Bulk buying: what to buy and what to skip

Buy in bulk:

  • Rice, quinoa, oats
  • Canned beans and tomatoes
  • Olive oil, spices (if you use them)
  • Chicken (freeze what you won’t use in 5 days)
  • Frozen vegetables

Skip bulk (or split with someone):

  • Fresh produce (spoils before you use it)
  • Dairy (short shelf life)
  • Bread (goes stale)
  • Single-serve items (you’ll overconsume)

Freeze strategically: Buy the family pack of chicken. Use 2 lbs this week, freeze the rest in portions. Same for ground meat. Bulk only works if you have freezer space and actually use it.

Set a weekly budget

USDA guidelines (2024, U.S. average):

  • Thrifty: ~$45–55/week per person
  • Low-cost: ~$55–65
  • Moderate: ~$65–80
  • Liberal: ~$80+

Practical targets:

  • Single person: $35–50 (strict) to $50–65 (comfortable)
  • Couple: $60–80 (strict) to $80–100 (comfortable)
  • Family of 4: $100–130 (strict) to $130–160 (comfortable)

How to enforce: Use the Budget Grocery List with the price column. Write your cap at the top. Add prices as you shop. Stop or swap when you hit the limit. Pre-plan: if your list totals $90 and your budget is $75, trim before you go.

Reduce waste = save money

Plan first: Know what you’re cooking before you shop. No random ingredients that never become meals.

Check pantry and fridge: You might have rice, beans, half-used vegetables. Use them. Our Pantry Inventory helps. Saves 15–25% by avoiding duplicates.

Plan leftovers: Leftover dinner = next day’s lunch. Write it on the plan. Don’t let it sit until it spoils.

Prep 5 days, not 7: Day 6 and 7: leftovers, takeout, or simple cook. Less prep, less waste.

Freeze extras: Batch-cooked chicken, rice, beans—portion and freeze. Thaw when needed. Extends usable life.

Use-by reminders: On your planner Notes column, write “use by Wed” next to perishables. Fish, leafy greens—eat those first.

Sample budget weeks (U.S. prices, approximate)

Single person, $40/week:

  • Chicken thighs (2 lbs): $6
  • Rice (1 bag): $2
  • Black beans (2 cans): $2
  • Eggs (1 dozen): $3
  • Oats, milk, bananas: $5
  • Broccoli, bell peppers, onions: $6
  • Olive oil, spices (staples): $2
  • Frozen vegetables: $4
  • Extras (tortillas, cheese): $6
  • Total: ~$36

Couple, $75/week:

  • Chicken thighs (3 lbs) + ground turkey (1 lb): $14
  • Rice, quinoa: $4
  • Beans, canned tomatoes: $4
  • Eggs, milk, yogurt: $10
  • Produce (broccoli, peppers, greens, fruit): $18
  • Bread, tortillas: $4
  • Olive oil, pantry staples: $3
  • Frozen vegetables: $6
  • Cheese, extras: $8
  • Total: ~$75

Family of 4, $120/week:

  • Chicken (4 lbs) + ground turkey (2 lbs): $22
  • Rice, pasta, beans: $10
  • Eggs, milk, yogurt, cheese: $18
  • Produce: $30
  • Bread, tortillas, snacks: $12
  • Pantry, frozen: $18
  • Extras: $10
  • Total: ~$120

Adjust for your location. Coastal and urban areas often cost 15–25% more. Sales and coupons reduce these numbers.

Mistakes that blow the budget

  1. Shopping without a list. Impulse buys add $20–30 per trip. Plan and list first.
  2. Buying pre-packaged convenience. Pre-cut vegetables, flavored rice packets, meal kits—convenience costs 2–3x. Chop your own. Cook from scratch.
  3. Shopping hungry. You’ll buy more. Eat before you go.
  4. Ignoring unit price. A smaller package can cost more per ounce. Check the shelf tag.
  5. Not using what you buy. Plan leftovers. Freeze extras. Waste is money in the trash.

Budget Meal Planner — Plan meals with cost in mind. Cost column per meal, weekly total.

Grocery List or Budget Grocery List — Organized list. Budget version adds price column and running total. Stay under cap.

Budget Meal Prep Printables — Collection of budget-focused tools.

For more: Meal Prep for Beginners, How to Meal Plan for the Week.

Recommended Printables & Templates

These tools pair with this guide:

Related Guides

Frequently Asked Questions

What is the cheapest protein for meal prep?

Chicken thighs, ground turkey, eggs, canned beans, and dry lentils. Per serving, these are the lowest cost. Chicken breast costs more; salmon and beef are premium. Rotate cheap proteins—beans one week, chicken the next—to keep variety and cost down.

How much should I budget for groceries per week?

USDA moderate-cost plan: ~$60–70/week per person. Thrifty plan: ~$45–55. A single person can hit $35–50 with strict planning. A couple: $60–80. Family of 4: $100–140. Depends on location, diet, and how much you're willing to repeat meals.

Does store brand really save money?

Yes. Store brands (Great Value, Kirkland, Aldi brands) often cost 20–40% less than name brands. For rice, beans, canned tomatoes, and basic staples, the difference in quality is minimal. Try store brand first; upgrade only where you notice a real difference.

How do I reduce food waste when meal prepping?

Plan before you shop. Check the pantry and fridge first. Plan leftovers into lunches. Prep only 5 days. Freeze what you won't eat. Use the Notes column for 'use by' reminders. Waste is expensive—a little planning cuts it significantly.

Is Costco worth it for meal prep?

For families of 3+, often yes. Chicken, rice, frozen vegetables, and olive oil are cheaper in bulk. For singles, the quantities may be too large—you'll need freezer space. Do the math: compare unit price to your regular store. For 2+ people, Costco or Sam's often wins on staples.