6 Low-Cost Meal Preps

1. Breakfast Sliders
Ingredients
for 12 sliders

12 dinner rolls, or Hawaiian sweet rolls
9 eggs, scrambled
6 slices ham
6 slices white cheddar
8 strips cooked bacon
3 oz baby spinach
2 tablespoons butter, melted
1 teaspoon black pepper

Preparation

1. Preheat oven to 350°F (180°C).
2. Slice the rolls in half lengthwise.
3. Place the bottom half on a 9x13-inch (23x33 cm) baking tray.
4. Spread the eggs evenly on the rolls, followed by the ham, cheddar, bacon, and spinach.
5. Place the remaining half of the rolls on top.
6. Brush with melted butter and sprinkle the pepper on top.
7. Bake for 20 minutes.
8. Slice, then serve.
9. Enjoy!

2. Breakfast Smoothie Meal Prep 4 Ways

• Kiwi Banana Spinach Smoothie Meal Prep
• Strawberry Banana Smoothie Meal Prep
  
  Mixed Berry Smoothie Meal Prep
• Pineapple Orange Mango Smoothie Meal Prep

3. Meal Prep Chicken Burrito Bowls

Ingredients
for 4 serving

2 large, boneless, skinless chicken breasts, cubed
15 oz black bean, 1 can, drained and rinsed
1 white onion, diced
2 cloves garlic
16 oz medium chunky salsa, 1 jar
1 cup brown rice, cooked
1 tablespoon olive oil
1 bundle green onion, sliced, for garnish
salt, to taste
black pepper, to taste

Preparation

1. Heat the oil in a large skillet over medium-high heat.
2. Toss in the onion with a pinch of salt and sauté until the onions have softened, about 3 minutes.
3. Move the onions to the sides of the pan to create an open space in the middle. Add the cubed chicken into the center of the pan, season with salt and pepper, and sauté until the chicken has cooked almost all the way through.
4. Add the garlic and mix until fragrant, about 30 seconds.
5. Pour over salsa, black beans, and rice, and mix until everything in the pan is evenly combined.
6. Let the mixture simmer for 5 minutes or until the chicken is cooked through.
7. Divide the mixture equally into 4-6 bowls and sprinkle over some thinly sliced green onions.
8. Enjoy!

4. Meal Prep Pesto Chicken Pasta

Ingredients
for 4 servings

1 tablespoon oil
salt, to taste
1 lb large chicken breast, cooked and diced
2 cups asparagus, cut into 1 1/2-in/38-mm pieces
10 oz cherry tomatoes, halved
⅔ cup pesto
2 cups whole wheat penne, measured dry
parsley, for garnish

Preparation

1. Heat the oil in a large nonstick skillet. Toss in the asparagus, season with a bit of salt, and sautée until the begin to soften, about 3 minutes.
2. Pour on the pesto, pasta, and chicken and stir to combine.
3. Toss in the cherry tomatoes and give everything a stir to combine and warm through.
4. Distribute pasta mixture evenly between 4 tupperware containers.
5. Top with parsley for garnish.
6. Can be refrigerated up to 4 days.
7. Enjoy!

5. Frozen Personal Pizza Prep

Ingredients
for 4 servings

1 lb pizza dough, store-bought or homemade
flour
TO SERVE

tomato sauce
mozzarella cheese
fresh basil leaf
pepperoni
tomato, sliced
broccoli floret, sautéed
onion, sliced, sautéed
nutella
strawberry, sliced
banana, sliced

Preparation

1. Preheat oven to 450°F (230°C).
2. Place a parchment paper-lined baking sheet in the oven.
3. To make four personal-sized pizzas, divide pizza dough into fourths.
4. Roll out each piece of dough to desired thickness.
5. To par-bake the pizza rounds, arrange the pizza dough rounds on the hot baking sheet.
6. Bake for 3-4 minutes or until dough looks puffy and dry. Dough should not be golden brown.
7. Cool pizza rounds on a wire rack.
8. When cool, top your rounds with desired toppings.
9. Place prepared pizzas on a baking sheet and freeze, uncovered, for 3 hours so the toppings adhere to one another.
10. Wrap the now-frozen pizzas in plastic wrap and aluminum foil to prevent freezer burn. Label each pizza as desired and freeze for 1-2 months.
11. To bake frozen pizzas, preheat the oven to 450°F (230°C).
12. Unwrap pizza and place directly on rack or parchment-lined baking sheet.
13. Bake for 15-18 minutes, or until crust is brown and cheese is melted.
14. Cool for 5 minutes. Cut into slices before serving.
15. Enjoy!

6. One-Tray Pasta Bake Meal Prep

One-Tray Alfredo Pasta

One-Tray Garlic Primavera Pasta

One-Tray Pesto Pasta

One-Tray Caprese Pasta