Frugal Meal Prepping: One Day of Cooking for a Week of Savings
- Julie Lokun
- Aug 30
- 3 min read
I love meal prepping because it makes my week calmer, healthier, and far less expensive. Instead of scrambling to figure out dinner after a long day, I already have meals ready to go. It feels like I’m giving my future self a gift every time I open the fridge and see ready-made options. Prepping ahead also keeps me from overspending on takeout or wasting ingredients that go bad before I get to them.
Meal prepping isn’t about eating the same thing every day—it’s about making a smart plan once and then enjoying the benefits all week long. With a few hours of effort on one day, you can stretch your grocery budget, cut down on stress, and create meals that taste great every single day.
Why Frugal Meal Prepping Works
Saves Money: Buying in bulk and sticking to a plan reduces impulse spending.
Saves Time: Cook once, eat all week.
Healthier Choices: You’re in control of ingredients—no pricey takeout needed.
Less Waste: Ingredients stretch across multiple meals.
Master Grocery List (Under $60 for the Week)
Here’s what you’ll need to prep:
Proteins: 2 lbs chicken breast or thighs, 1 lb ground turkey (or beef), 1 dozen eggs, 1 can black beans, 1 can chickpeas
Grains: 2 cups rice, 1 box whole-wheat pasta, 6 tortillas
Vegetables: 2 bell peppers, 1 onion, 2 zucchini, 1 bag frozen mixed vegetables, 1 head broccoli, 1 bag spinach
Pantry Basics: Olive oil, garlic, canned tomatoes, tomato paste, soy sauce, spices (paprika, cumin, chili powder, Italian seasoning), salt, pepper
Extras: Shredded cheese, salsa, plain Greek yogurt (as sour cream substitute)
Meal Plan & Recipes For One Week
Day 1: Prep Day
Cook a large batch of rice (4 cups cooked)
Roast chicken (season simply with olive oil, garlic, salt, and pepper). Slice or shred for meals
Sauté a big pan of mixed veggies (onions, peppers, zucchini)
Brown ground turkey with garlic, onion, and chili powder
Boil pasta and toss with olive oil to prevent sticking
Monday – Chicken & Veggie Rice Bowls
Base: Rice
Protein: Sliced roasted chicken
Veggies: Mixed sautéed vegetables
Flavor: Soy sauce + sprinkle of sesame seeds (optional)
Tuesday – Turkey Taco Wraps
Fill tortillas with: ground turkey, black beans, sautéed peppers, shredded cheese
Add salsa and Greek yogurt for a creamy topping
Wednesday – Pasta Primavera
Whole wheat pasta tossed with sautéed zucchini, spinach, and canned tomatoes
Add Italian seasoning and top with shredded cheese
Thursday – Chicken Stir Fry
Toss shredded chicken with frozen mixed vegetables
Sauce: Soy sauce, garlic, and a dash of honey (or sugar)
Serve over rice
Friday – Veggie & Chickpea Curry
Simmer canned chickpeas, canned tomatoes, and sautéed onions with curry powder
Add spinach at the end
Serve over rice
Saturday – Breakfast-for-Dinner Egg Scramble
Scramble eggs with chopped veggies (bell peppers, spinach, onion)
Serve with tortillas or toast
Sunday – Leftover Power Bowls
Mix and match: leftover rice, beans, veggies, and protein
Top with salsa, hot sauce, or a fried egg for an easy final meal
Tips to Stretch Your Budget Further
Buy store-brand staples
Use frozen vegetables when fresh is pricier
Cook in bulk and freeze half for future weeks
Repurpose leftovers creatively—wraps, bowls, and soups are your best friend
With this plan, you’ve cooked once, spent wisely, and have seven unique meals that are frugal, healthy, and stress-free. Let me know if you tried out this week of meal prepping and how much you spent for the week!
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