Cheap Meal Prep: Save Money on Your Weekly Meals

Cheap meal prep

Start Dieting with a Cheap Meal Prep Plan
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

A nutritious diet is the most important foundation of health. Your body needs a balanced diet of vegetables, lean proteins and healthy carbs to build muscle and stay strong.

This is especially important when you’re trying to get back into shape.

cheap meal prepOnce you commit to eating healthier, you won’t want anything to stand in your way! Especially not the cost of healthy foods.

If you’ve never shopped for meal planning before, you may be confused as to where to start.

If you go to the grocery store without a game plan, you will end up spending more than you should.

But that’s where our guide comes in. Keep reading for the three most important things you need to do when meal prepping to make sure it’s cost-effective.

Cheap Meal Prep Tip #1: Buy in bulk whenever possible.

cheap meal prepThe first thing you need to know about cheap meal prepping is to buy in bulk.

Buying in bulk allows you to save on items when they’re on sale. It also allows you to avoid going back to the grocery store too many times.

But, it’s important to know what items you should and should not buy in bulk.

  • Fruit? Nope– it would go bad too quickly
  • Meat and fish? Absolutely– freeze what you’re not going to use in the immediate week
  • Rice and quinoa? Absolutely– it won’t go bad in your pantry
  • Vegetables? Probably not– no one wants mushy spinach

In general, delicate produce like fruit and vegetables shouldn’t be bought in bulk because they’ll go bad too quickly.

Meat and fish, on the other hand, are probably the best things to buy in bulk especially around a sale.

Cheap Meal Prep Tip #2: Cook twice per week.

Next up in your master plan for cheap meal prep is cooking twice per week.

What? You won’t have to dirty your kitchen to cook more than two times per week?

That’s right. This trick simultaneously saves a ton of time, energy and money. Here’s how it works.

After you purchase your groceries on a weekend, set aside an hour on Sunday to prep meals for Monday, Tuesday and Wednesday.

Then on Wednesday, make meals for the rest of the week.

cheap meal prepThis simple act of cooking twice a week makes sure that you account for all the ingredients that you buy and use them all responsibly.

This way, you rarely ever waste food.

Minimizing your food waste is an incredible feat, seeing that Americans alone throw away billions of dollars worth of food every year.

Another great aspect of cooking twice per week is that you know exactly what you’re going to eat for the next three days.

This will allow you to switch things up, plan new meals, and get exciting (but healthy) snacks that will make sure that you don’t burn out of meal prepping.

There’s no reason to quit meal prepping when you can plan ahead and make sure your meals are satisfying.

Cheap Meal Prep Tip #3: Store your food, ready for when you need it.

And finally, find a good system to store your the delicious food you prepared!

cheap meal prepThe last thing you’d want to happen after you responsibly buy your ingredients and dutifully prepare your meals is having them disorganized and stuffed into your refrigerator.

Make sure you have enough containers for your meals so you can organize them in your fridge by day.

This way, all you have to do is grab a stack when you’re on your way out to work.

Storing your food properly also makes sure that none of your hard work spoils before you can eat it.

For more ideas of what to eat and how to prepare it, check out our free 1 Day Meal Plan by clicking below.

Cheap Meal Prep Tip #4: Get your partner or a friend involved.

Cheap meal prepping is a fantastic thing to do for your body and overall health.

But sometimes, it can be difficult to get motivated. If it sounds like something you’d struggle with, consider getting your partner or best friend on board with you.

Sharing tips of what worked and what didn’t together can help you get ahead and like most things, it’s nice to share the journey with someone!

Here at the Fit Father Project, we have had countless men go through our meal prep process.

Many of them started by downloading our free 1 Day Meal Plan.

In your journey to get back into shape, a proper diet couldn’t be more important.

Tools like our 24-minute fat burning workout are great jumping off points if you’d like to start to see changes in your body.

But remember, a proper diet is the first step to weight loss.

Go forth and conquer your cheap meal prep! Long lasting health awaits you.

headshot-175-spaceDr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven’t seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.

Written by Anthony Balduzzi
Dr. Anthony Balduzzi is a nationally renown men's health doctor & weight loss expert. When he's not coaching men at Fit Father Project, he's lifting weights, spending time with his family, or enjoying good pizza.