Meal Prepping on a Budget

There are many mantras in the fitness community that quickly sum up common questions posed by those looking to improve their lifestyle.  One that will forever hold weight is that you cannot outwork a bad diet.  Simply put, it may take just a single stop through the drive through window to negate the calories burned from your workout.  When looking to lose weight, one must maintain a caloric deficit, where they are burning more calories than they are taking in throughout the day/week.  This balance is much easier to obtain from home prepared meals, as the contents and portions are easier to control compared to ordering out.  However, pursuing healthy options when shopping can be tricky and expensive.  Here are some tips to prepping healthy and filling meals on a budget.

The first big choice many will encounter while out shopping is deciding between general and organic products.  While organic options have some benefits in regards to the farming/raising practices behind them, the general options are typically identical in terms of the macronutrient density.  Organic foods tend to be a little higher in price, so when meal prepping on a budget it is usually a good idea to choose the general options.

The next move at the store to extend your dollar is to buy foods in bulk to the best of your ability.  If they can keep in the freezer or refrigerator, buying items in higher quantity will ensure that you get the best pricing available.  Typically, frozen fruits and vegetables can be about half the price of the fresh options and will keep ready to eat for much longer.  I have made the mistake in buying large quantities of fresh fruits and vegetables only to have half of them go bad before I could work them into meals.

Considering the information above, one of my favorite meals to prepare for the week is a simple baked chicken with rice and mixed vegetables.  Inexpensive and packing a ton of nutrition, this one-day prep will have a weeks-worth of meals ready to go.  It will usually take no more than an hour or two to complete, and only requires two pounds of chicken, 3 cups of uncooked rice, and one large bag of frozen vegetables.  Begin by marinating skinless breast or tenders in a large bag, the oil used in this process will provide some base of healthy fats for the meal.  After an hour or so of marinating, bake the chicken on a baking sheet in the oven set to 400 degrees until internal temperature reaches 165 degrees.  Next, pour the rice into a pot of water and bring to a rolling boil.  The rice will be done when the water is fully absorbed.  Lastly,  steam the frozen mixed vegetables until warm.  Many bags can be steamed directly in the microwave without opening the package.  Distribute the chicken, rice and vegetables into about 8-10 containers.  These meals will keep fresh for up to four days or can be frozen for longer keeping.  For nearly $20 this process can be done week to week and ensure that you always have a quick and healthy lunch or dinner on hand.