Solo Budget Meal Prep

Prepping for one person on a tight budget is the most efficient meal prep format possible: every ingredient is used, portions are exact, and you can buy the cheapest proteins in the smallest quantities without committing to a family-sized pack.

The $35 Solo Shopping List

  • Bone-in chicken thighs — 1.25 lbs ($3–4)
  • Eggs — 9 count ($3)
  • Dried red lentils — ½ lb ($1)
  • Canned black beans — 1 can ($1)
  • Canned tuna — 2 cans ($2–3)
  • Brown rice — 1 cup dry ($0.30)
  • Rolled oats — 2.5 cups ($0.75)
  • Frozen broccoli — 12oz ($1.50)
  • Sweet potato — 2 medium ($2)
  • Greek yogurt — 16oz ($3–4)
  • Bananas — 5 ($1)
  • Peanut butter — from pantry

What This Makes

5 overnight oat breakfasts, chicken bowls Monday–Wednesday, lentil soup Thursday, tuna rice bowl Friday. All snacks covered. Total: $18–$22 fresh items.

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