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Here's How To Meal Prep A Week Of Lunches On A Budget

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Eating healthy on a budget isn't always easy. But with this sheet pan veggie meal prep — part of our 7-Day No-Added-Sugar Challenge — you'll get delicious and wholesome lunches that'll fuel your whole week.

First thing's first: Here's the recipe for the sheet pan vegetables that will be the base for all your lunches.

Taylor Miller / BuzzFeed

Prep time: 20 minutes

Total time: 1 hour 25 minutes


* 2 zucchini, skin-on, cut into ¾” cubes

* 2 eggplants, skin-on, cut into ¾” cubes

* 1 yellow onion, thinly sliced

* 3 garlic cloves, minced

* ¼ cup extra virgin olive oil

* 2 tsp. kosher salt

* 7 roma tomatoes


Preheat the oven at 350° F. While it's heating, chop zucchini, eggplant, onion, and garlic. Then toss them in a large bowl with salt, and transfer to a foil-lined sheet tray. Bake for 40 minutes, stirring every 10 minutes.

Meanwhile, score a small ‘X’ into the bottom of each tomato and microwave them in a bowl for 7 to 10 minutes. Once cooled, peel the skin off and roughly dice them. After 40 minutes of cooking, increase oven to 400° F, add the tomatoes, and bake for an additional 25 minutes. Let cool, then store in covered container in fridge.

You can serve them over rice, pasta, quinoa, or with meat. Or try one of these quick and easy ideas:

1. Bake them with eggs for a hearty one-pan frittata.

Recipe Yield: 9” frittata, 4 portions

Total time: 15 minutes


* 1 tsp. extra virgin olive oil

* 2 cups sheet pan vegetables

* 6 large eggs

* ½ tsp. kosher salt

* ¼ tsp. ground black pepper


Preheat your oven to 400°.

Heat olive oil in a 9” cast-iron skillet over medium heat and add vegetable mixture. Cook for 3-5 minutes, stirring often. (This will help dry out the vegetables, and prevent them from giving off water, when they bake again in the oven.)

Meanwhile, beat eggs with salt and pepper and add to skillet. Immediately transfer to oven and cook for 9-12 minutes, until eggs are set.

Let cool completely, then pack and store in a lunch container with fresh greens and balsamic vinaigrette.


2. Pile them into a pita, then top with DIY Greek yogurt tzatziki.

Recipe yield: 1 portion

Total time: 10 minutes


* 1 pita

* 1 cup sheet pan vegetables

* ½ cup roasted chickpeas (see recipe below)

* ¼ cup tzatziki


Wrap vegetables and chickpeas in a pita, then top with tzatziki. (Or, if packing lunch to go: Pack everything into a divided lunch container, and assemble when ready to eat.)

3. Toss them in a salad with fresh greens, roasted chickpeas, and sweet potatoes.

Recipe yield: 1 portion

Total time: 10 minutes


• 1 cup baby spinach

• ¾ cup roasted sweet potatoes

• ¾ cup roasted chickpeas

• ½ cup sheet pan vegetables

• ½ cup quinoa, cooked

• 3 tbsp. extra virgin olive oil

• 1 tbsp. balsamic reduction

• kosher salt, to taste

• ground black pepper, to taste


Just put everything in a bowl and mix.

And here's the recipe for the roasted chickpeas that you'll use in the salad and the pita.

Taylor Miller / BuzzFeed

Recipe Yield: 1 ¼ cup

Total time: 15 minutes


* 1 can (15.5 oz) of chickpeas

* 2 tbsp olive oil

* ½ tsp kosher salt

* 2 tsp. minced jalapeño

* 1 tbsp. chopped cilantro


Drain, rinse, and pat the chickpeas dry. Heat olive oil in a cast iron pan. Add the chickpeas, salt, and sliced jalapeño. Cook, stirring frequently, until chickpeas are brown and crispy, about 10 minutes. Remove from heat and toss with cilantro. Let cool, then store in covered container in fridge.