$77 dollar meal prep for 1 person

So many of you say you don’t have the time or money to prep. But this does not have to be the case. Meal prepping does NOT need to take hours nor does it have to cost you a fortune! Buy what’s on sale, change your menu if the cost of what you planned doesn’t fit your budget.  You certainly don’t have to prep all your meals either. In one hour I prepped breakfast and lunch for a week.

Start off with what you find manageable, perhaps it will just be breakfast. Maybe lunch is where you want to start? I don’t eat out often but I know that when I do go to Starbucks or a coffee shop to grab a sandwich or salad, it generally costs me more than 5 dollars to eat. I eat about 4 meals a day, based on this prep that works out to be about $3.85 per meal.

This prep took me 2 hours to cook and 20 minutes to clean up. Keep in mind I’m not reading recipes as these are my own and I have made them numerous time (it definitely takes time to have to keep checking a recipe in my experience.)

Meals this week include:

  1. meal 1: overnight oats with 30 grams quick oats, 1/4 cup egg whites, 1/4 cup unsweetened almond milk, cinnamon and 1 tbsp PB2 powdered peanut butter and raspberries
  2. meal 2: 4 cups iceberg lettuce with shredded carrots, red cabbage and cherry tomatoes with 200 grams baked organic chicken breast (dipped in egg whites and lightly coated in panko bread crumbs) served with 100 grams of baked sweet potatoes and yams lightly coated in oil and seasoned with flavor god Lemon and Garlic and a side of 80 grams mashed avocado.
  3. meal 3: chickudo  click for recipe
  4. meal 4protein waffles  (20 minutes to prep all 5)
  5. Snack 1: 50 grams liberte 0% greek yogurt mixed with Optimum Nutrition chocolate protein powder to make a chocolate mousse (not pictures, I make it fresh each day…mostly because it only takes 30 seconds)
  6. Snack 2: iwon! nutrition protein chips in BBQ or Cinnamon French Toast compliments of @iwonnutrition

Calories for above meals and snacks is approximately 1880

To see my macros: follow me on My Fitness Pal: nikkijustgetfit
*if you want to know my macros/calories check out the “Macros” section on my blog


1. Do I freeze anything?

Because I only prep food for Monday to Friday I don’t freeze anything UNLESS i’m making waffles or pancakes. If I make waffles or pancakes I freeze Thursday and Friday’s portions. Note: I do set my fridge to be colder than normal….sometimes my boiled eggs and parts of my meals are actually frozen.

2. How long does food last?

Anything not eaten by Friday at lunch time gets thrown out. Often times I cook 2 meals less than I theoretically need because I don’t like throwing food out. If you aren’t comfortable cooking this much food, prep twice a week.

3. Do things get soggy?

Meal prepping means that sometimes you have to figure out what works. When including fruit or salads, I make sure I dry everything really well so it doesn’t get soggy. I personally am not picky about soggy things…for instance, soft mushy french fries are my jam. But things like chili and lasagna don’t get soggy in my opinion. Sometimes it is simply trial and error to find out what works.

4. How many people is the food for?

My husband is away this week so this is all for ME! ?

5. How long does it take to meal prep?

This particular prep took me just under two hours. I find I can prepare lunch and dinner for 2 people in about 2-3 hours. This varies depending on what I make and if I have any help. If i’m cooking breakfast also, give me 3-4 hours.

6. Do I get bored of eating the same thing?

Sometimes, but not really. I only cook things I love. In general, I love eating things on repeat…and then I won’t touch them for like 5 years haha oops!

7. What’s the nutritional value of the food?

Follow me on MY FITNESS PAL to see: Nikkijustgetfit

Now that i’m counting macros I weighed everything! I’m not going to lie, I like doing it!


8. How do I reheat my food?

As a teacher I often eat on the go. Between working with students, supervision and clubs I don’t get a lot of time to sit down. I’m also totally fine with eating food cold so…a lot of time that’s what happens. But, if I do have time I just throw my food in the microwave…I do not reheat my food in plastic, even if it is BPA free.

9. What can’t I live without when meal prepping?

Check out this post to see to get linked to my favourite my waffle maker, crockpot, rice cooker, scale,meal prep containers, spiralizer….

10. What protein powder do we use?

Optimum nutrition. The chocolate taste amazing!! I do my baking and waffles and pancakes with the Optimum Nutrition vanilla.

11. What pre-workout do we use?

Amino Energy. Currently loving lemon lime and watermelon flavors. My husband loves grape but I think it tastes like cough medicine.

12. What lunch bag do I use?

I use the Shield Bag from FITMARK BAGS use code friends15 for 15% off your bag.

Comments 6

  1. Post
  2. i already have an account, how do i follow u on my fitness pal can you provide me with the steps please! thank u

  3. Post
  4. I joined my fitness pal to follow you. Can you please tell me how to follow you? My macros are at to 1776.

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