This weekly meal prep gives you five days of satisfying, high-protein lunches and dinners for right around $48 total. Each serving hits 35 grams of protein and costs under $2.50. That’s your whole week handled before Monday even starts.
Why This Recipe Works#
This prep is built around chicken thighs, eggs, and canned beans because they deliver serious protein without wrecking your grocery budget. Everything cooks in under an hour, stores well in the fridge for five days, and reheats fast. It’s simple, repeatable, and actually keeps you full.
Ingredients#
This plan makes 10 servings total, covering lunch and dinner for five days.
- 4 lbs boneless, skinless chicken thighs (about $8)
- 2 cans (15 oz each) black beans, drained and rinsed (about $2)
- 2 cups dry brown rice (about $2)
- 1 dozen large eggs (about $3.50)
- 1 can (15 oz) diced tomatoes (about $1)
- 1 cup frozen corn (about $1)
- 1 medium yellow onion, diced (about $0.75)
- 4 cloves garlic, minced (about $0.50)
- 2 tbsp olive oil (pantry staple)
- 2 tsp cumin
- 2 tsp smoked paprika
- Salt and pepper to taste
Estimated total: ~$48 | Cost per serving: ~$2.40
Instructions#
Cook the rice. Add 2 cups dry brown rice and 4 cups water to a large pot. Bring to a boil, reduce heat, cover, and simmer for 40 to 45 minutes. Fluff with a fork and set aside.
Season the chicken. Pat chicken thighs dry with paper towels. Coat them with olive oil, cumin, smoked paprika, salt, and pepper. Make sure every piece is covered evenly.
Cook the chicken. Preheat your oven to 425°F. Arrange the thighs on a foil-lined baking sheet and roast for 25 to 30 minutes, until the internal temperature reads 165°F. Let them rest for 5 minutes, then slice or shred.
Make the bean mixture. While the chicken roasts, heat a large skillet over medium heat. Add a splash of olive oil, then cook the diced onion for 3 to 4 minutes. Add garlic and cook for 1 more minute. Stir in the black beans, diced tomatoes, and frozen corn. Season with salt and simmer for 10 minutes.
Hard boil the eggs. Place eggs in a pot and cover with cold water by 1 inch. Bring to a boil, then cover, remove from heat, and let sit for 11 minutes. Transfer to an ice bath, peel, and store whole in a container.
Divide into containers. Portion everything evenly across 10 meal prep containers. Each container should have roughly 4 oz sliced chicken, a half cup of rice, and a generous scoop of the bean mixture. Pack 2 eggs per day as your side protein.
Store and label. Refrigerate all containers and consume within 5 days. Keep eggs in a separate container so they stay fresh and don’t absorb other flavors.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 520 |
| Protein | 35g |
| Carbs | 48g |
| Fat | 14g |
| Cost Per Serving | $2.40 |
Tips#
- Buy chicken thighs over breasts. Thighs are cheaper, harder to overcook, and just as high in protein. They reheat without drying out, which matters a lot in meal prep.
- Batch your rice on Sundays. Brown rice takes the longest to cook, so get that going first and let everything else work around it.
- Swap beans freely. Pinto beans, kidney beans, or chickpeas all work here and cost about the same. Use whatever is on sale.
- Add hot sauce or salsa when serving. The base recipe is intentionally neutral so you can change the flavor profile throughout the week without getting bored.
Related Recipes#
- Ground Turkey Rice Bowls for Under $3 a Serving
- 5-Ingredient High Protein Egg Muffins
- Budget Chicken and Lentil Soup for Meal Prep
You’ve got a full week of solid meals ready to go before the week even starts. Stick with this system and hitting your protein goals on a budget stops being a challenge and starts being your default.