Dietitian reveals how to meal prep for a week with $40

Meal prepping for the week keeps you on top of your health goals, while saving time and money. A dietitian shows you how to do it with only $40.

Dietitian and nutritionist Leanne Ward has pulled together an entire week’s worth of meals for under $40. That’s less than $5.50 a day.

Dedicate your Sunday to prep these three meals for an entire week, and you’ll save a lot of time. 

You won’t find $15 avo toast here, but you’ll definitely find filling and tasty meals that will keep your mind and body fuelled.

PANTRY STAPLES

• Cinnamon

• Extra virgin olive oil

• Salt and pepper

• Ground cumin

• Garlic

• Fresh or powdered ginger

• Red chilli flakes

• Soy sauce

You can meal prep muesli. Picture: iStock

BREAKFAST: OVERNIGHT MIXED BERRY BIRCHER

Ingredients:

• 1/3 cup (30g) rolled oats

• 1 tbsp chia seeds

• 1 small (100g) apple, grated (with skin)

• 1 tsp ground cinnamon

• 15g natural or vanilla protein powder

• 150ml full cream milk

• ½ cup (65g) frozen mixed berries

Method:

1. Place the oats, chia seeds, grated apple, cinnamon and protein powder in a bowl. Cover with the milk, add frozen berries and mix well. Pop a lid on and let it sit overnight in the fridge.

2. Enjoy cold in the morning.

Note for meal prepping:

If meal prepping this recipe for seven days, add the oats, chia seeds, cinnamon and protein powder into seven separate containers and stir to combine. Each night, grab one container, add the grated apple, the milk and the berries to the dry mixture and stir to combine. This recipe is best enjoyed fresh each morning so only add the wet ingredients one or two nights before you eat it.

RELATED: How to meal prep on the 16:8 diet with less than $30 a week

What a health day on a plate looks like. Picture: Instagram @the_fitness_dietitian.

LUNCH: WHOLEGRAIN CHEESE AND TUNA WRAP

Ingredients:

• 1 small (40-45g) multigrain wrap

• 95g tin smoked tuna (drained)

• 1 tbsp (20g) tomato salsa

• 20g tasty cheese, grated

• ½ medium (120g) tomato, chopped

• 1 cup (15g) mixed lettuce leaves

Method

1. Heat the wrap for ~20 sec in the microwave to soften (optional).

2. Spread the salsa on the wrap then pile with tuna, sprinkle with cheese and tomato then top with salad leaves.

3. Fold the wrap tightly and enjoy!

Note for meal prepping:

To meal prep this recipe, chop the salad (tomatoes and mixed salad leaves) and add it to a meal prep container then in two separate small containers with lids, add the salsa and cheese portions. Take the tin of tuna and wrap with you (eg, to work) then build the wrap separately before you eat to it to avoid it going soggy.

RELATED: ‘How I meal prepped for just $7 a day using only ALDI ingredients’

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Pair pasta and chicken for a meal-prep friendly dish. Picture: Instagram/@the_fitness_dietitian

DINNER: MARINATED CHICKEN STIR FRY WITH PASTA

Ingredients:

• 100g chicken breast

• ½ tsp cracked pepper

• 3 tsp ground cumin

• ½ clove garlic (crushed)

• 1 tsp fresh or powdered ginger

• ½ tsp red chilli flakes

• 2 tbsp soy sauce

• 2 tsp extra virgin olive oi

• 200g frozen vegetable mix (eg, carrot, broccoli, cauliflower, beans, peas)

• 50g uncooked high fibre pasta spirals

Method:

1. Trim the fat off the chicken and slice into strips.

2. Rub with ½ tsp pepper, 1 tsp ground cumin, ½ the garlic amount, ½ tsp ginger and half the chilli flakes.

3. Place seasoned chicken strips in a bowl and add 1 tbsp of soy sauce.

4. Cover with cling wrap and allow to sit in the fridge for 5-10 minutes.

5. Boil up some water in a saucepan and cook high fibre pasta according to packet directions, drain and set aside.

6. Heat 1 tsp of oil in a hot fry pan and add the remaining garlic, ginger and chilli and allow to saute for a 30-60 seconds until aromatic then add the frozen vegetables and cook until tender but still crunchy.

7. Add the remaining soy sauce and cumin to the vegetables in the pan and stir until combined. Remove from heat.

8. Clean the pan and add the remaining 1 tsp oil. When pan is heated, add the chicken and cook until browned and cooked through.

9. Combine pasta, chicken and vegetables in a bowl and stir well. Enjoy!

Note for meal prepping:

To meal prep this recipe, multiply everything by seven and make it in bulk for the week. When you come to mixing everything together, split the pasta, chicken and vegetables evenly among seven containers and place 3-4 in the fridge and the rest in the freezer for later in the week.

COST OF GROCERY ITEMS

Breakfast:

• 210g Rolled oats = $0.35

• 75g chia seeds (7 tbsp needed) = $1.28

• 700g apples (7 needed) = $2.80

• 105g Natural or vanilla protein powder = $5.60

• 1.05L full cream milk = $1.05

• 455g bag frozen mixed berries = $3.64

Total = $14.72

Lunch:

• 7 small multi grain wraps = $1.75

• 7 x 95g tin smoked tuna = $6.30

• 140g tomato salsa = $0.70

• 140g tasty grated cheese = $1.31

• 420g tomatoes, chopped = $2.00

• 105g mixed lettuce leaves = $1.78

Total = $13.84

Dinner:

• 700g chicken breast = $6.30

• 1.4kg frozen vegetable mix = $2.22

• 350g high fibre pasta spirals = $0.45

Total = $8.97

Total for 3 main meals for 7 days = $37.53 OR $5.36 a day

Leanne Ward is a qualified nutritionist and dietitian. You can find her on Instagram @the_fitness_dietitian.

This article originally appeared on body+soul.com.au. For more meal prep tips, head to body+soul