Budget Friendly Meal Prep Ideas: ‘How I prepped a week of healthy lunches for under $25 – and it takes no time at all’ | Spend Less, Live More

Spend Less, Live More is Honey Money’s Sunday column delivering weekly tips, hacks and deals so you can get maximum bang for your buck when it comes to everyday life.

This week, 9honey’s morning editor Amy Lyall is sharing her tried and tested hack for prepping work lunches on a budget – all for under $25 for the week.

There are two kinds of people in this world; those who nail meal prep weekly and the people who just cannot get the hang of it.

But after countless tragic culinary experiments (and an ever-dwindling bank account), I reckon I’ve finally cracked the code to fuss-free, budget-friendly meal prep.

My favourite simple dish involves practically no effort, barely takes any time and it’s all available for under $25.

I’ve seen the recipe floating around before but can’t get enough of this one, shared by train.withsoph on Instagram. 

Chicken noodles with veggies are not only a great lunch for the cool weather, but even after storing it for a couple of days it tastes just as good as when you first made it. 

By chucking a few extra things into your trolley this week you’ll be able to set yourself up with lunches that’ll stop you forking out extra money on expensive food at work. 

What you need to buy:

1 x BBQ chicken [$12.50 at Coles]

1 x bag of salad [$5.50 at Woolworths]

1 x packet of rice noodles [$2.15 at Woolworths]

Soy sauce (or sauce of your choice) [Soy sauce $2.85 at Woolworths]

Total cost for five meals: $23 ($4.60 per lunch)

Time taken to prepare: Around 10 minutes

Step 1: Strip all the meat off your BBQ chicken and cut it into small pieces – this will help you spread it throughout your containers. 

Step 2: Lay out your containers for your week of lunches, ideally five. 

Step 3: Cook your rice noodles according to the directions on the packet. This only takes a couple of minutes.

Step 3: Start assembling your meals. First place a clump of the rice noodles in the bottom, then layer on a handful of your veggies and then the chicken on top. 

Step 4: Give the containers a good splash of soy sauce, pop the lid on and put it in the fridge until you’re ready to pull each one out. 

Now, for those who have a well-stocked fridge or pantry full of condiments, this is also when you can start to experiment with some flavours.

Add a bit of miso paste or garlic for some more flavour, add some chilli oil for a kick on top – the options are endless! 

And here’s an extra tip: If you absolutely cannot be bothered cooking the noodles and want to make it even quicker – don’t.

I just chuck the noodles in and come lunch time, cover the whole thing in boiling water, pop in the microwave to make sure the noodles are cooked and tah-duh, you’ve got a hot soupy lunch ready to go. 

If you’re not keen on a week of chicken lunches, you could always swap the protein out for tins of tuna and it works just as well.

How can I make the most out of my work lunches?

A lot of us are quick to make up an excuse or look for a reason to avoid taking lunch to work, but with budgets tight sometimes you have to.

When it comes to getting the most out of what you’re taking to work, Dietitian Susie Burrell recently shared her top tips with 9Honey.

If you’re not keen on prepping food for the week, leftovers are a great option.

“Not only are leftovers a great way to save time and money, but enjoying a substantial hot meal such as leftover lean meat with cooked veggies, pasta or a stir fry means that you will likely consume a much larger amount of protein and vegetables, which will help to minimise the late afternoon cravings,” she explained.

But if you’re really in a rush, pre-made fresh and frozen meals can be another good option.

“Look for options that contain 400 to 500 calories, at least 20 grams of protein and 30 grams of carbs along with a vegetable serve or two,” she said.

“These meals are also a great option when travelling or to keep as a back up as a quick and easy lunch or dinner on the go.”

Bargain buys of the week

And when it comes to saving more money this week, we’ve rounded up some of the best deals supermarket deals to help stretch your budget further.

Here are some of the best deals on family favourites:

• Shapes are half-price at Woolworths, coming down to just $2 a box.

• Uncle Toby’s Quick Oats are half price at Woolworths, now $3.15 for a box of 10 sachets. 

• Arnott’s Tim Tams are half price at Coles, now $3 a packet. 

• Huggies Nappies are $10 off at Coles, bringing the big boxes (ranging from 48-62 nappies per box) of Size 4, Size 5 and Size 6 down to $29 each.

• Leggos Fresh Ravioli 630g varieties are half price, down to $5.50, the perfect easy family dinner.

*Prices are correct at the time of publishing

The information provided on this website is general in nature only and does not constitute personal financial advice. The information has been prepared without taking into account your personal objectives, financial situation or needs. Before acting on any information on this website you should consider the appropriateness of the information having regard to your objectives, financial situation and needs.

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