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Easy Meal Prep Under $20: 5 Days of Lunches
Total Cost: $18.50 for 5 lunches | Prep Time: 90 minutes | Calories: ~450-500 per meal
Stop buying expensive lunches! With just $20 and 90 minutes on Sunday, you can prep 5 healthy, filling lunches for the entire work week. This guide shows you exactly what to buy, how to prep, and how to store everything.
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The Shopping List (Total: $18.50)
Protein
- 1.5 lbs chicken breast ($6.50)
- 1 dozen eggs ($3.00)
Carbs
- 2 lbs brown rice or quinoa ($2.50)
- 1 loaf whole wheat bread ($2.00)
Vegetables
- 1 bag frozen broccoli ($1.80)
- 1 bag baby carrots ($1.50)
- 1 bell pepper ($1.20)
Pantry Items (you likely have)
- Olive oil, soy sauce, garlic powder, salt, pepper
The Meal Plan
Option 1: Teriyaki Chicken Bowls (5 servings)
What you'll have: Teriyaki chicken, brown rice, steamed broccoli
Prep Instructions
- Cook the rice: Follow package directions for 5 cups cooked rice (about 2 cups dry).
- Prep the chicken: Cut chicken into cubes, season with garlic powder, salt, pepper.
- Make teriyaki sauce: Mix 1/4 cup soy sauce + 2 tbsp honey + 1 tsp minced garlic + 1 tsp ginger.
- Cook chicken: Heat 1 tbsp oil in a large skillet. Cook chicken until done, about 8 minutes. Add sauce, simmer 2 minutes.
- Steam broccoli: Microwave frozen broccoli according to package (usually 5-6 minutes).
- Divide into containers: 1 cup rice + 4 oz chicken + 1 cup broccoli per container.
Option 2: Burrito Bowl Mix (3 lunches + 2 breakfast burritos)
Alternative if you prefer variety
- 3 Chicken Burrito Bowls: Seasoned chicken, rice, bell peppers, optional cheese
- 2 Egg Breakfast Burritos: Scrambled eggs, bell peppers, cheese in tortillas (freeze these)
Storage Tips
- Use proper containers: Glass or BPA-free plastic with secure lids
- Let food cool: Don't seal hot food—it creates condensation and sogginess
- Label with dates: Prepared meals last 4-5 days in the fridge
- Freeze extras: If you prep more than 5 days, freeze the extras
- Keep sauce separate: Store dressings or wet ingredients separately until you eat
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Everything you need to cook these recipes with confidence — all budget-friendly and highly rated on Amazon.
Rubbermaid Brilliance 10pc Set
Crystal-clear so you always know what's inside. Leak-proof for commute-safe meal prep.
~$35
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Ziploc Gallon Freezer Bags 30ct
Freeze bulk-cooked proteins and grains. Label and date for foolproof meal prep.
~$8
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OXO Good Grips Colander 5qt
Drain grains, beans, and pasta quickly. Stable base, comfortable handles.
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OXO Measuring Cup Set
Consistent portions = consistent macros. Essential for any meal prep routine.
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Silicone Spatula Set (6pc)
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Meal Prep Schedule (Sunday Afternoon)
- 0:00 - Start: Get all ingredients out. Preheat oven if baking.
- 0:05 - Rice: Start cooking rice (this takes the longest—45 min).
- 0:10 - Chicken: While rice cooks, cut and season chicken.
- 0:20 - Cook protein: Pan-fry or bake chicken.
- 0:35 - Vegetables: Steam or roast vegetables.
- 0:50 - Cool: Let everything cool for 10-15 minutes.
- 1:05 - Assemble: Divide into 5 containers.
- 1:20 - Store: Label, refrigerate, done!
Reheating Instructions
- Microwave: Remove lid, heat 2-3 minutes, stirring halfway
- Add moisture: Sprinkle 1 tbsp water before reheating to prevent dryness
- Crisp it up: For crispier results, reheat in toaster oven at 350°F for 10 minutes
Money Breakdown: How You Save
| Option | Cost |
|---|---|
| Buying lunch daily ($10/day × 5 days) | $50.00 |
| This meal prep (5 lunches) | $18.50 |
| SAVINGS PER WEEK | $31.50 |
Annual savings if you do this every week: $1,638!
More Meal Prep Ideas Under $20
- Taco bowls: Ground beef, rice, beans, salsa, cheese
- Pasta with meat sauce: Ground turkey, marinara, whole wheat pasta
- Stir-fry bowls: Chicken or tofu, frozen vegetables, rice, soy sauce
- Breakfast burritos: Eggs, cheese, peppers, tortillas (freezer-friendly!)
- Chili: Ground beef, beans, tomatoes, spices. Freezes beautifully.