Meal prep is a lifesaver for busy professionals looking to eat healthy without breaking the bank. By planning ahead, you can save money, reduce food waste, and enjoy delicious meals throughout the week. This guide offers ten easy and affordable meal prep ideas and cost-saving tips using Kroger or Instacart.
- Chickpea and Veggie Bowls
- Why It’s Budget-Friendly: Chickpeas are an affordable protein, and veggies like carrots and broccoli are economical staples.
- Prep Tip: Roast veggies in bulk and pair with chickpeas, rice, or quinoa.
- Cost Breakdown: Approx. $1.50 per serving using Kroger’s store-brand products.
- DIY Burrito Bowls
- Why It’s Budget-Friendly: Skip takeout and make your own burrito bowls with rice, beans, and shredded chicken.
- Prep Tip: Cook chicken in a slow cooker for tender, flavorful protein.
- Cost Breakdown: $2 per serving using Kroger’s bulk rice and Instacart sales on beans.
- Pasta Salad with Veggies and Protein
- Why It’s Budget-Friendly: Pasta is a cheap meal base that can be dressed up with veggies and protein like tuna or grilled chicken.
- Prep Tip: Make a large batch and store in reusable containers for grab-and-go meals.
- Cost Breakdown: $1.75 per serving using Meijer’s pasta sales.
- Egg Muffins with Veggies
- Why It’s Budget-Friendly: Eggs are a low-cost protein source, and you can use leftover veggies.
- Prep Tip: Bake in a muffin tin, store in the fridge, and reheat as needed.
- Cost Breakdown: $0.75 per serving.
- Stir-Fried Veggies and Rice
- Why It’s Budget-Friendly: Frozen veggies and rice are cost-effective and versatile.
- Prep Tip: Cook a large batch of rice and stir-fry veggies with soy sauce for flavor.
- Cost Breakdown: $1 per serving with Kroger’s frozen veggie deals.
- Overnight Oats for Breakfast
- Why It’s Budget-Friendly: Oats are inexpensive, and you can customize with whatever toppings you have.
- Prep Tip: Mix oats with milk or a plant-based alternative, add toppings like fruit or nuts, and refrigerate overnight.
- Cost Breakdown: $0.50 per serving using Kroger’s oats and Instacart’s fruit discounts.
- Baked Chicken Thighs with Sweet Potatoes
- Why It’s Budget-Friendly: Chicken thighs are cheaper than breasts and just as versatile.
- Prep Tip: Roast sweet potatoes and chicken together for an easy, one-pan meal.
- Cost Breakdown: $2.25 per serving using Kroger’s discounted meat section.
- Lentil Soup
- Why It’s Budget-Friendly: Lentils are a cost-effective, high-protein ingredient.
- Prep Tip: Make a big pot of soup and freeze individual portions for later.
- Cost Breakdown: $1.50 per serving using Kroger’s dry lentils and Instacart for fresh veggies.
- Veggie and Hummus Wraps
- Why It’s Budget-Friendly: Wraps and hummus are inexpensive and customizable.
- Prep Tip: Assemble wraps ahead of time and store in parchment paper for a quick lunch.
- Cost Breakdown: $1.25 per serving with Meijer’s tortilla and hummus deals.
- Sheet Pan Sausage and Veggies
- Why It’s Budget-Friendly: Sausage is an affordable protein that pairs well with roasted veggies.
- Prep Tip: Cook everything on one sheet pan for easy cleanup.
• Cost Breakdown: $2 per serving using Kroger’s store-brand sausage.
Cost-Saving Tips for Kroger and Instacart
Meal prepping is even more budget-friendly when you take advantage of savings tools from grocery stores and apps.
- Kroger Savings: Use the Kroger app to clip digital coupons, find weekly sales, and earn fuel points for additional discounts. Look for Manager’s Specials on items like meats and produce, perfect for immediate meal prep. Buying in bulk, especially pantry staples, offers extra savings.
- Instacart Deals: Take advantage of the “Deals” section to find discounts, compare prices across stores, and use your store’s loyalty program. Batch orders to save on delivery fees and consider Instacart Express for free delivery on larger orders.
• Cashback Apps: Use apps like Fluz to earn cashback by purchasing gift cards for Kroger or Instacart. Apps like Ibotta and Rakuten also offer rewards on grocery purchases, and credit cards with grocery cashback perks can stretch your budget further.
