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Easy Budget Meal Prep Sunday Ideas for Healthy Weekday Meals

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A simple, wallet-friendly meal prep routine designed to save time and money while providing healthy, flavorful meals for busy weekdays.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken thighs
  • 1 cup dry lentils
  • 6 large eggs
  • 2 cups brown rice
  • 3 medium sweet potatoes, peeled and cubed
  • 1 cup rolled oats
  • 2 cups frozen mixed vegetables
  • 5 cups fresh spinach
  • 1 large onion, diced
  • 4 garlic cloves, minced
  • 1 cup cottage cheese (small-curd)
  • 2 tbsp low-sodium soy sauce
  • 3 tbsp olive oil
  • 1 tbsp honey
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • ½ tsp chili flakes (optional)
  • Salt and black pepper to taste

Instructions

  1. Rinse 2 cups brown rice and 1 cup dry lentils separately. Boil 4 cups water for rice; add rice, reduce heat to low, cover, and simmer for about 40 minutes until tender. Boil lentils in 2½ cups water for 20-25 minutes until soft but not mushy. Drain excess water.
  2. Preheat oven to 425°F. Toss cubed sweet potatoes with 1 tbsp olive oil, salt, and smoked paprika. Spread on a baking sheet and roast for 25-30 minutes, flipping halfway, until tender and caramelized.
  3. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Season chicken thighs with salt, pepper, cumin, and chili flakes if using. Cook chicken 6-7 minutes per side until golden and internal temperature reaches 165°F. Remove and let rest.
  4. In the same skillet, sauté diced onion and minced garlic until soft and fragrant, about 3 minutes. Add frozen mixed vegetables and cook 5 minutes until warmed through. Stir in fresh spinach and cook until wilted.
  5. Slice rested chicken into strips. In a large mixing bowl, combine cooked rice, lentils, roasted sweet potatoes, sautéed veggies, and chicken. Add cottage cheese and soy sauce. Mix gently to combine. Adjust seasoning as needed.
  6. Divide mixture evenly into 5-6 meal prep containers. Let cool slightly before sealing and refrigerating. Meals keep well for up to 5 days.
  7. Hard boil 6 eggs by placing them in boiling water for 10 minutes, then cool in ice water. Peel and store separately for snacks or salad toppers.

Notes

Start cooking rice and lentils simultaneously to save time. Avoid overcrowding pans to ensure proper browning. Use aromatics generously for flavor. Let chicken rest before slicing to retain juiciness. Store meals in airtight containers and reheat gently in a skillet with a splash of water or broth to maintain texture.

Nutrition

Keywords: meal prep, budget meals, healthy meals, easy recipes, weekday dinners, chicken, lentils, sweet potatoes

Find it online: https://sweetstirring.com/easy-budget-meal-prep-sunday-ideas-for-healthy-weekday-meals/