Diva Home Inspiration

If you’re looking to eat well without breaking the bank, this collection of meal prep lunches under $3 per serving is just what you need. These easy, healthy recipes are perfect for those busy weekdays when you want to stay on track without sacrificing flavor or nutrition. Dive in and discover how tasty meal prepping can be while keeping it wallet-friendly!

Zucchini Noodles with Marinara Sauce

If you’re looking for a light and satisfying meal, zucchini noodles with marinara sauce is a great option. This dish has a fresh, slightly sweet flavor from the zucchini, perfectly complemented by the rich, tangy marinara. It’s simple to make, taking just a few minutes to prepare, making it ideal for a quick lunch or dinner.

Zucchini noodles, often referred to as ‘zoodles,’ are a fantastic low-carb alternative to traditional pasta. They soak up the flavors of the marinara sauce well, resulting in a healthy and filling meal that won’t break the bank. Plus, with just a few basic ingredients, you can whip this up in no time!

Ingredients

• 4 medium zucchinis
• 2 cups marinara sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh basil for garnish (optional)

Instructions

1. Spiralize the Zucchini: Using a spiralizer, create noodles from the zucchinis. If you don’t have a spiralizer, a vegetable peeler can also work to create thin strips.
2. Cook the Noodles: Heat olive oil in a large skillet over medium heat. Add the zucchini noodles and sauté for about 3-5 minutes until they are tender but still slightly crisp.
3. Add Seasonings: Sprinkle garlic powder, Italian seasoning, salt, and pepper over the noodles. Toss to combine, cooking for an additional minute.
4. Pour the Marinara Sauce: Add the marinara sauce to the skillet and stir to coat the zucchini noodles evenly. Cook for another 2-3 minutes until heated through.
5. Serve: Plate the zucchini noodles and top with fresh basil if desired. Enjoy your healthy meal!

Egg Fried Rice with Peas

Egg Fried Rice with Peas is a delightful, simple dish that packs a flavorful punch without breaking the bank. This recipe combines fluffy rice with tender peas and scrambled eggs, creating a satisfying meal that’s both nutritious and filling. It’s perfect for those busy weekdays when you need something quick and easy!

What makes this dish really shine is its versatility. You can add in leftover veggies or proteins you have on hand, making it a great way to clean out your fridge. Plus, it’s budget-friendly—costing less than $3 per serving! Give it a try for your next meal prep and enjoy all the deliciousness it brings.

Ingredients

• 2 cups cooked rice (preferably day-old)
• 2 large eggs
• 1 cup frozen peas
• 2 tablespoons soy sauce
• 1 tablespoon vegetable oil
• 2 green onions, chopped
• Salt and pepper to taste

Instructions

1. Heat the vegetable oil in a large skillet or wok over medium heat. Add the cooked rice and stir-fry for about 2-3 minutes until heated through.
2. Push the rice to one side of the pan and crack the eggs into the empty space. Scramble the eggs until fully cooked, then mix them with the rice.
3. Add the frozen peas and soy sauce to the rice mixture. Stir well to combine everything and cook for another 2-3 minutes until the peas are heated through.
4. Season with salt and pepper to taste, and sprinkle the chopped green onions on top before serving.

Cabbage and Carrot Slaw

This cabbage and carrot slaw is a light and crunchy dish that’s both refreshing and satisfying. The combination of crisp cabbage and sweet carrots creates a vibrant medley of flavors, perfectly complemented by a zesty dressing. It’s quick to prepare, making it an ideal option for meal prep lunches.

This slaw is not only budget-friendly but also packed with nutrients. A squeeze of lime and a sprinkle of sesame seeds elevate the dish, adding a delightful tang and crunch. Whether enjoyed on its own or as a side, this slaw is sure to brighten up your lunch routine!

Ingredients

• 4 cups green cabbage, shredded
• 2 cups carrots, grated
• 1/2 cup red cabbage, shredded
• 2 tablespoons sesame seeds
• 1 lime, juiced
• 2 tablespoons rice vinegar
• 1 tablespoon olive oil
• 1 teaspoon honey (or maple syrup for a vegan option)
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the green cabbage, red cabbage, and grated carrots.
2. In a small bowl, whisk together the lime juice, rice vinegar, olive oil, honey, salt, and pepper.
3. Pour the dressing over the cabbage and carrot mixture. Toss well to combine.
4. Sprinkle sesame seeds on top and give it another gentle toss.
5. Let the slaw sit for about 10 minutes to allow the flavors to meld, then serve or store in the fridge for your meal prep!

Quinoa and Black Bean Bowl

This Quinoa and Black Bean Bowl is a delightful mix of flavors and textures that is both filling and nutritious. With the nuttiness of quinoa paired with the creaminess of black beans, it creates a comforting meal that is easy to prepare and budget-friendly.

Designed for meal prepping, this bowl can be made in bulk and stored for quick lunches throughout the week. You can customize it with your favorite toppings like avocado, cilantro, or even a splash of hot sauce for an extra kick!

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (fresh or frozen)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 avocado, sliced
• Fresh cilantro for garnish

Instructions

1. Rinse quinoa thoroughly and combine it with water or vegetable broth in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed.
2. In a large bowl, mix the cooked quinoa with black beans, corn, cumin, chili powder, salt, and pepper.
3. Divide the mixture into meal prep containers, topping each with avocado slices and fresh cilantro.
4. Store in the refrigerator for up to 4 days. Enjoy cold or heat it up in the microwave when ready to eat.

Turkey and Spinach Wraps

Turkey and spinach wraps are a delightful combination of flavors that make for a quick, satisfying meal. The savory turkey is paired with fresh spinach and creamy cheese, all rolled up in a soft tortilla. This dish is not only tasty but also nutritious, making it a favorite for meal prep lunches.

Easy to assemble, these wraps are perfect for busy weekdays. You can enjoy them cold or warm them up for a cozy lunch. Plus, they’re budget-friendly and can be customized with your favorite ingredients. It’s a simple recipe that fits well into any healthy eating plan!

Ingredients

• 4 large tortillas
• 8 slices of turkey breast
• 2 cups fresh spinach
• 4 tablespoons cream cheese
• 1/2 cup shredded cheese (cheddar or mozzarella)
• Salt and pepper to taste

Instructions

1. Spread 1 tablespoon of cream cheese evenly over each tortilla.
2. Layer 2 slices of turkey on top of the cream cheese, followed by a handful of spinach.
3. Sprinkle shredded cheese over the spinach and season with salt and pepper.
4. Tightly roll the tortilla, starting from one edge, and slice it in half.
5. Serve immediately or wrap in plastic wrap for meal prep.

Vegetable Stir-Fry with Brown Rice

Vegetable stir-fry with brown rice is a delightful blend of colorful veggies and hearty grains. This dish is packed with nutrients and offers a satisfying crunch in every bite. It’s an easy and quick meal to prepare, making it perfect for busy weekdays or meal prep.

The combination of fresh vegetables sautéed in a light sauce gives this stir-fry a refreshing taste. It’s not only budget-friendly but also allows for endless customization. You can use whatever vegetables you have on hand, making it a versatile option for healthy lunches.

Ingredients

• 2 cups brown rice
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 1 onion, sliced
• 3 cloves garlic, minced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon sesame oil
• Sesame seeds for garnish

Instructions

1. Cook the Brown Rice: Start by rinsing the brown rice under cold water. Cook according to package instructions, usually about 30-40 minutes.
2. Prepare the Vegetables: While the rice cooks, heat olive oil in a large skillet over medium heat. Add the garlic and onion, sautéing until fragrant.
3. Add Vegetables: Toss in the bell peppers, broccoli, and carrot into the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender yet crisp.
4. Season: Drizzle in soy sauce and sesame oil, stirring well to combine, and let it cook for another 2 minutes.
5. Serve: Fluff the cooked brown rice and serve the vegetable stir-fry over a bed of rice. Sprinkle with sesame seeds before enjoying!

Chickpea Salad with Lemon-Tahini Dressing

This chickpea salad is a delightful mix of flavors and textures, making it a satisfying and nutritious option for meal prep. The creamy lemon-tahini dressing ties everything together beautifully, adding a zesty kick that complements the crisp vegetables and hearty chickpeas.

Not only is this salad easy to prepare, but it’s also budget-friendly, with each serving costing less than $3. It’s perfect for anyone looking to enjoy healthy, quick lunches throughout the week!

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, diced
• 1 small cucumber, diced
• 1/2 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, diced red bell pepper, cucumber, red onion, cherry tomatoes, and parsley.
2. In a separate small bowl, whisk together tahini, lemon juice, minced garlic, salt, and pepper until smooth.
3. Pour the dressing over the salad and toss until everything is well coated.
4. Serve immediately, or refrigerate for an hour to let the flavors meld. Enjoy!

Lentil Soup with Spinach

Lentil soup with spinach is a comforting and nutritious option for meal prep. This soup has a rich, hearty flavor that makes it perfect for chilly days or a quick lunch. Packed with lentils and fresh spinach, it’s not only filling but also loaded with healthy nutrients.

Making this soup is straightforward, requiring just a handful of ingredients and a bit of simmering time. In under an hour, you’ll have a delicious dish ready to enjoy or store for later. Plus, it’s budget-friendly, costing you less than $3 per serving!

Ingredients

• 1 cup dried lentils (any color)
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1 can diced tomatoes (14 oz)
• 1 teaspoon cumin
• 1 teaspoon thyme
• Salt and pepper to taste

Instructions

1. Rinse the lentils and set aside. In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until soft.
2. Add the vegetable broth, lentils, diced tomatoes, cumin, and thyme to the pot. Bring to a boil, then reduce to a simmer.
3. Let the soup cook for about 30 minutes, or until the lentils are tender. Stir occasionally and add water if needed.
4. Once the lentils are cooked, stir in the fresh spinach and let it wilt for about 5 minutes. Season with salt and pepper to taste.
5. Serve hot, or let it cool before storing in meal prep containers in the fridge for up to a week.

Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a delicious and satisfying meal that comes together quickly and easily. The sweetness of the roasted sweet potatoes pairs wonderfully with the hearty black beans, creating a flavorful filling that’s both nutritious and filling. These tacos are perfect for meal prep, as they store well and can be enjoyed throughout the week.

With a few toppings like avocado and salsa, you can customize them to your liking. Plus, they’re budget-friendly, making them a great option for anyone looking to eat well without breaking the bank. Here’s how to make them:

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper, to taste
• 8 small tortillas
• 1 avocado, sliced
• 1 cup fresh salsa

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a bowl, toss the diced sweet potatoes with olive oil, cumin, chili powder, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for about 25-30 minutes, or until tender.
4. In a separate pan, heat the black beans over medium heat until warm.
5. To assemble the tacos, layer the roasted sweet potatoes and black beans on tortillas. Top with avocado slices and salsa.
6. Enjoy your flavorful and healthy tacos!

Mediterranean Couscous Salad

This Mediterranean Couscous Salad is a delightful blend of flavors and textures. The fluffy couscous pairs perfectly with crunchy cucumbers, juicy tomatoes, and briny olives, making each bite refreshing and satisfying. It’s simple to prepare, and you can make it in just about 30 minutes!

This salad is not only loaded with nutrients but also very budget-friendly, costing less than $3 per serving. It’s perfect for meal prep as it stores well in the fridge and tastes even better the next day. Enjoy this vibrant dish as a light lunch or as a side for dinner.

Ingredients

• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Cook the Couscous: In a medium saucepan, bring the vegetable broth to a boil. Stir in couscous, cover, and remove from heat. Let it sit for about 5 minutes, then fluff with a fork.
2. Prepare the Vegetables: While the couscous is cooking, chop the cherry tomatoes, cucumber, and olives.
3. Mix the Salad: In a large bowl, combine the cooked couscous, chopped vegetables, and crumbled feta cheese.
4. Dress the Salad: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Pour over the couscous mixture and toss gently to combine.
5. Serve: Top with fresh parsley and enjoy immediately, or refrigerate for later!

Tuna and White Bean Salad

This Tuna and White Bean Salad is a delightful mix of flavors and textures that comes together in no time. The combination of protein-rich tuna and creamy white beans makes it both filling and nutritious. A splash of lemon juice adds a refreshing zing, while the crunchy celery and fresh herbs provide a lovely contrast.

Not only is this salad easy to whip up, but it also packs well for meal prep. You can enjoy it on its own, atop a bed of greens, or even in a sandwich. It’s a budget-friendly option that delivers on taste without breaking the bank.

Ingredients

• 1 can tuna, drained
• 1 can white beans, rinsed and drained
• 1 stalk celery, chopped
• 1/4 red onion, diced
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the drained tuna and white beans.
2. Add the chopped celery, diced red onion, and chopped cilantro.
3. Drizzle with olive oil and lemon juice, then season with salt and pepper.
4. Toss everything gently until well mixed. Adjust seasoning as needed.
5. Serve immediately or store in an airtight container in the fridge for up to 3 days.

Savory Oatmeal with Spinach and Egg

Savory oatmeal is a delightful twist on the classic breakfast dish, making it not only filling but also packed with nutrients. The creamy texture of oats combined with fresh spinach and a perfectly cooked egg provides a satisfying meal that’s both hearty and healthy. This recipe is super straightforward, making it ideal for meal prep or a quick lunch option.

The flavor profile is rich and comforting, featuring a subtle earthiness from the spinach and a touch of creaminess from the egg yolk. It’s the kind of dish that warms you up and keeps you energized throughout the day, all while being budget-friendly and easy to whip up!

Ingredients

• 1 cup rolled oats
• 2 cups water or vegetable broth
• 1 cup fresh spinach, chopped
• 1 large egg
• Salt and pepper to taste
• 1 tablespoon olive oil (optional)
• 1/4 teaspoon garlic powder (optional)

Instructions

1. Cook the Oats: In a pot, bring the water or vegetable broth to a boil. Stir in the rolled oats and reduce the heat to medium. Cook for about 5 minutes, stirring occasionally, until the oats are creamy.
2. Add Spinach: In the last minute of cooking, stir in the chopped spinach. Cook until wilted, about 1 minute.
3. Prepare Egg: In a separate pan, heat olive oil over medium heat. Crack the egg into the pan and cook until the white is set but the yolk is still runny, about 4-5 minutes. Season with salt and pepper.
4. Combine and Serve: Spoon the savory oatmeal into a bowl, top with the fried egg, and season with additional salt and pepper to taste. Enjoy!

Curried Chickpeas with Rice

Curried chickpeas with rice is a simple, hearty meal that’s perfect for meal prep. The chickpeas are simmered in a rich and aromatic curry sauce, creating a warm and satisfying flavor profile. This dish is not only delicious but also packed with protein and fiber, making it a great choice for a healthy lunch.

With minimal ingredients and easy steps, you can whip this up in no time. It’s budget-friendly too, allowing you to enjoy a wholesome meal without breaking the bank. Serve it over fluffy rice for a fulfilling dish that will keep you fueled throughout your day!

Ingredients

• 1 cup dried chickpeas (or 2 cans, drained and rinsed)
• 1 tablespoon oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 can coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste
• 2 cups cooked rice
• Fresh cilantro and lime wedges for garnish

Instructions

1. If using dried chickpeas, soak them overnight and cook until tender.
2. In a large skillet, heat the oil over medium heat. Add the chopped onion and sauté until translucent.
3. Stir in the garlic, curry powder, and cumin, cooking for another minute until fragrant.
4. Add the chickpeas, coconut milk, and vegetable broth. Season with salt and pepper.
5. Simmer for about 20 minutes, allowing the flavors to meld and the sauce to thicken.
6. Serve over cooked rice and garnish with fresh cilantro and lime wedges.

Garlic Roasted Broccoli and Cauliflower

Garlic roasted broccoli and cauliflower is a delightful side dish that brings out the natural flavors of these vegetables while adding a touch of savory goodness. The garlic and a hint of lemon elevate the taste, making it a satisfying addition to your meal prep lunches. Plus, it’s incredibly easy to whip up!

This recipe is perfect for those busy weeks when you want something healthy without spending too much time in the kitchen. It’s budget-friendly too, costing less than $3 per serving!

Ingredients

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 4 cloves garlic, minced
• 3 tablespoons olive oil
• 1 lemon, zested and juiced
• Salt and pepper, to taste
• 1 teaspoon paprika (optional)

Instructions

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine the broccoli and cauliflower florets with minced garlic, olive oil, lemon zest, lemon juice, salt, and pepper. Toss until well coated.
3. Spread the vegetables evenly on a baking sheet. If using, sprinkle paprika over the top for an extra kick.
4. Roast in the oven for about 25-30 minutes, or until the veggies are golden brown and tender, tossing halfway through for even cooking.
5. Once done, remove from the oven and let cool slightly before serving. Enjoy your flavorful and healthy side dish!

Stuffed Bell Peppers with Ground Turkey

Stuffed bell peppers make for a delicious and colorful meal that’s simple to prepare. With a savory filling of ground turkey, quinoa, and vegetables, these peppers pack a flavorful punch while being nutritious and satisfying. Plus, they’re budget-friendly, making them a great option for meal prep!

This recipe is not only easy to follow, but it also allows for endless variations. You can use leftover veggies you have on hand or spice it up with your favorite herbs and seasonings. Perfect for a quick lunch or dinner, these stuffed peppers are sure to become a staple in your weekly meal plan!

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 1 cup cooked quinoa
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 cup shredded cheese (optional)
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Arrange them in a baking dish.
3. In a skillet, cook the ground turkey over medium heat until browned. Add the diced onion and garlic, cooking until the onion becomes translucent.
4. Stir in the cooked quinoa, diced tomatoes, chili powder, cumin, salt, and pepper. Cook for an additional 5 minutes until heated through.
5. Stuff each bell pepper with the turkey mixture, packing it in tightly. If using, sprinkle shredded cheese on top of the stuffed peppers.
6. Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes or until the peppers are tender and the cheese is melted.
7. Garnish with fresh parsley before serving. Enjoy!