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4.93 from 14 votes

75+ Easy & Healthy Budget Meal Prep Ideas

Save time, money and stress with these easy popular meal prep recipes - most are ready in just 30 minutes!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Cuisine: American
Servings: 4 servings
Calories: 389kcal



  • 1 lb boneless, skinless chicken breasts or thighs


  • 1 1/2 cups water
  • 1 cup white, jasmine or basmati rice
  • 1 pinch salt


  • 1/4 cup soy sauce
  • 2 tbsp honey
  • 1 tbsp sesame oil
  • 4 cloves minced garlic
  • 1 tbsp minced ginger


  • 4 cups coleslaw mix or choice of veggies


  • Saute diced chicken in a skillet with some oil and salt & pepper for 7-8 minutes or bake in a 400 F oven for 20-22 minutes until internal temperature reaches 165 F.
  • Meanwhile, cook rice in a rice cooker or pot on the stove until all liquid has been absorbed and mix sauce ingredients together. Microwave sauce ingredients (covered) for 2 minutes, stirring well.
  • Saute veggies with a little oil and salt and pepper in a skillet for 5 minutes over medium-high heat.
  • Add chicken, rice and veggies together to 4 glass meal prep bowls and drizzle each with 1/4 of each sauce.



Bowls will keep in the fridge up to 5 days.
This is a basic template of a meal prep bowl and is based on this Korean-Inspired Chicken & Rice recipe.
Check out the links in this blog post for more individual meal prep recipes.


Calories: 389kcal | Carbohydrates: 51g | Protein: 30g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 971mg | Potassium: 635mg | Fiber: 3g | Sugar: 11g | Vitamin A: 103IU | Vitamin C: 27mg | Calcium: 53mg | Iron: 2mg