Does Meal Prep Save Money?

Does meal prep save money? Are you tired of the endless cycle of dining out or ordering takeout, only to be left feeling drained, spending too much money, and sacrificing your health goals?

Meal prepping might just be the solution you’ve been searching for! In this post, we’ll break down how meal prep can save you both time and money, while also contributing to your overall well-being. We’ll use a recent grocery trip as an example to demonstrate the potential savings.

Grocery List Overview:


  • 8 Roma tomatoes
  • 4 zucchinis
  • 5 bell peppers
  • 2 red onions
  • 12 cloves of garlic
  • 1 bunch of parsley
  • 2 green onions
  • 4 lbs. russet potatoes
  • 1 lb. broccoli florets
  • 12 grape tomatoes
  • 12 slices of cucumber
  • 1/2 cup frozen blueberries


  • 4 boneless, skinless chicken breasts
  • 2 boneless, skinless chicken breasts
  • Fresh salmon


  • Lunch meat

Dairy & Eggs:

  • 4 Tbsp butter
  • 2 cups cottage cheese
  • 8 Tbsp sour cream
  • 1/3 cup grated Parmesan
  • Cream cheese

Dry Goods & Grains:

  • 2 cups couscous
  • 2 cups brown rice
  • 4 Tbsp sliced almonds
  • Beans for ham and bean soup

Canned & Jarred:

  • 32 oz. salsa
  • 4 15 oz. cans chickpeas

Baking & Spices:

  • Salt and pepper
  • Dried parsley
  • Dried oregano
  • Dried basil
  • Garlic powder
  • Onion powder
  • Paprika
  • Freshly cracked black pepper
  • Vanilla extract
  • Honey

Oils & Vinegars:

  • 4 Tbsp olive oil
  • 2 Tbsp cooking oil

Broth & Soups:

  • 3 cups vegetable broth
  • 1 cup chicken broth


  • Orange juice (quantity as needed)


  • 1 cup ranch dressing
  • 2 Tbsp garlic herb seasoning
  • 2 tsp chili powder

Meal Prep Recipes:

  1. Ham and Bean Soup: Starting the week with a hearty and cost-effective soup is a great way to use leftover ham and save money.
  2. Ranch Chicken Meal Prep: This delicious and nutritious meal prep recipe ensures you have a tasty, home-cooked lunch ready to go.
  3. Salsa Chicken Meal Prep Bowls: These bowls are not only convenient but also packed with flavor and nutrients.
  4. Roasted Vegetable Couscous Meal Prep: A colorful and healthy choice, this recipe allows you to enjoy restaurant-quality meals without the hefty price tag.
  5. Roast Turkey: Roasting a turkey can provide multiple meals, such as sandwiches and salads, for a whole week.
  6. Cottage Cheese Breakfast Bowls: These versatile breakfast bowls can be prepared in advance, saving you time in the morning.
  7. Fresh Salmon w/ Mustard sauce – roasted vegetables with it

The Benefits of Meal Prep:

1. Cost Savings: The initial grocery bill may seem high at $281, but consider this: you’ve purchased ingredients for 5 dinners, 5 lunches, and 7 breakfasts for 4 adults. Dining out or ordering takeout for four people would cost incredibly more over the same period.

2. Time Savings: Imagine the time saved not having to decide what to eat, drive to a restaurant, wait for your order, and then eat. Meal prepping streamlines the process, leaving you with more time for other activities.

3. Reduced Stress: No more last-minute meal decisions or worrying about what to eat. With meal prep, you have your meals planned and ready, reducing daily stress levels.

4. Healthier Choices: You have control over the ingredients used in your meals, ensuring they align with your health goals. Homemade meals tend to be lower in unhealthy additives and excess calories.

By adopting meal prep as a regular part of your routine, you can enjoy significant savings in both time and money while making healthier choices for you and your family. Plus, with all these delicious recipes at your disposal, you’ll never find yourself bored with your meals again!

If you are ready to do some things differently to get to your health and fitness goals, we would love to support you!

Start by joining our 4 Week Nutrition kickstart where we will help you learn the tactics that are most successful clients follow to reach their goals – in and out of the gym! Let’s start saving time, money, and making delicious, wholesome meals together.

If you want to go one step further and hop into fitness with a personal program to fit the needs of your current body click here to set up a 10 minute chat with me to get started!

If you want the recipes I made with these ingredients, email me at and just write “Recipes for meal prep!”

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro