---
title: 'How To Meal Prep For The Entire Week On a Budget!'
source: 'https://youtube.com/watch?v=0gj3q2uthqQ'
video_id: '0gj3q2uthqQ'
date: 2026-06-30
duration_sec: 641
---

# How To Meal Prep For The Entire Week On a Budget!

> Source: [How To Meal Prep For The Entire Week On a Budget!](https://youtube.com/watch?v=0gj3q2uthqQ)

## Summary



## Transcript

All right, guys. Today is a big day. One
of the most common questions I get is,
"How do I stay in shape when I cook all
this delicious food each and every week
for you guys?" So, today I'm letting the
cat out of the bag. Most people want to
eat healthier, but they don't know how
to. So, I'm going to show you my most
common weekly meal prep, how much I
spent, everything I eat in a given week.
Meet me in the kitchen. Let's make it
happen. I hate the term meal prep
because if we're being honest, meal prep
usually sucks. And there's a common
misconception that eating healthy is
expensive. What if I told you guys that
I got over 15 meals here for just $120?
That's less than $8 per meal. And I'm
going to show you guys how to make it
happen right in your own kitchen, nice
and healthy and delicious. Let's talk
veggies. One of the first things that
people mess up on meal prep is they
overcommit. They make a big batch of
something that they plan to eat for 5
days straight and it sits in the fridge
and by day two it ends up in the trash
and you're ordering Door Dash. Today I'm
going to show you my technique. What
we're going to do is blanch our
vegetables. Now, this week I'm going
with green beans and broccolini and then
whatever else I have in the fridge. This
is interchangeable. You use Brussels
sprouts, whatever your favorite veggies
are. Spinach, kale, uh green peppers,
mushrooms, whatever you like. Today,
green beans, broccolini, two of my
favorite veggies. We're going to blanch
these, which basically means just put
them in some boiling with salted water
and then shock them in some ice cold
water. Then they go in the fridge. No
sauces, no extra uh components. They're
just a blank canvas for whatever you
decide you want on a Tuesday or
Wednesday night. The key to the veggie
prep here is to par cook or blanch them.
Shock them in cold water to stop the
cooking process. That way, when it's
time to cook them and you sauté them, it
only takes two or three minutes to cook.
Saves you a ton of time. And then you
could pair these veggies with whatever
protein, starch, carbohydrates you want
to. Moving on to carbohydrates. Now, my
favorite is sweet potato. I eat sweet
potatoes almost every day. Second
favorite would be rice. White rice is
what I tend to go for. I make a big
batch, keep it in the fridge. My
2-year-old son loves white rice, and I
eat about 120 grams or so with each
meal. Um, if I'm not eating sweet
potatoes, another option that I go with
often is oats. I'll go with a half a cup
of oats, two scoops of whey protein,
giving me tons of protein, good fuel
right before the gym or right after the
gym. Last but not least, one of my go-to
options is the low carb wraps. If I'm in
the mood for a burrito or a taco of some
sort, this is what I reach for. You can
use ground beef, chicken, whatever
protein you like, your veggies, wrap it
up, got yourself something quick and
easy to eat for lunch or dinner. Another
pro tip I want to mention is grabbing a
food scale. This is a great investment.
That way, you're not guessing as to what
you're eating. I use a food scale. I
also track most of my meals with My
Fitness Pal. There's a ton of different
options out there. So, use the one that
suits you best. But the scale, some sort
of way to track what you're eating. Best
way to make sure that you're hitting
your calories and your macronutrients.
Now, for me, I'm going with 170 grams of
Greek yogurt. This is the brand that I
typically typically use. We're going to
get that in there. It's unsweetened. I'm
going to sweeten it with stevia, which
is a zerocalorie
plant-based sweetener. So, we're
basically making like a parfait here.
170 g of uh Greek yogurt. We're going to
go in with a few tablespoons of walnuts.
You can use pecans, whatever you know
your favorite is. Better than granola.
Granola is laced with sugar. It's
delicious, but it's not good for you.
Walnuts or pecans are my two go-tos.
Better than granola. A lot healthier for
you. And then a handful of blueberries.
Hit it with some stevia to sweeten it
up. Give it a mix. And you have
yourselves a nice little breakfast or a
snack post-workout pre-workout
whatever you're into. Little squirt of
stevia.
Then we're going to mix that together.
One of my favorite snacks. I even eat
this as dessert sometimes. If I find
myself with a sweet tooth late at night
and I need a little bit more protein,
I go for this.
Can't go wrong.
Got a little crunch for texture from the
nuts.
It's always good.
Now, when it comes to proteins, ground
beef is one of those things that I could
eat pretty much every day. And honestly,
I don't mind it being meal prepped. Now,
if you got chicken breast in the
refrigerator for two or three days, I'd
rather starve. But ground beef, I can
eat that a day or two later. So, it's
really up to you. You can make this
fresh every day. That's going to be
best. But ground beef is pretty good the
next day, unlike chicken breast, in my
opinion. So, we're going to go ahead and
flatten this out. This is lean ground
beef. 9010 or 937 is kind of what I look
for. Want to make sure that it's making
good surface area contact with the
skillet to get some char. We're going to
season this up with salt, AP seasoning,
smoked paprika, cumin, and a little
Italian seasoning. All right, guys.
Today's episode is sponsored by Nourish.
Look, I cook for a living. I know food
better than most people. But here's what
I realized recently. Knowing how to cook
and knowing how to actually fuel your
body are two completely different
things. Recently, I found myself
dragging by 300 p.m. every day. I
thought I was eating healthy, but I was
skipping meals because I'm so busy. And
then I was crashing hard. My RD told me
that was my issue. My body was running
on empty and I didn't even know it.
That's when I started using Nourish. I
got matched with a registered dietician,
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first session was on Zoom. She looked at
all my actual data, the app that syncs
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hydration, sleep, workouts, so she could
see exactly what was going on. She even
ordered labs so we have real numbers to
talk about. No guesswork. and having
someone in my corner who's actually
accountable to my results. That's the
piece most people are missing. Here's
the part that got me. Nourish is covered
by most insurance plans. 94% of patients
pay nothing out of pocket. Zero. And
they back it with the Nourish guarantee.
If you're not completely satisfied,
they'll work with you until you are. Go
to nourish.com/mrmake
it happen. The link is at the top of the
description box. First month is on them.
Now, my friends, it's time to make the
green beans. Like I said, we already
blanched them. pretty much 75% of the
way cooked. This is going to take two or
three minutes max and you can make
whatever flavor you want with whatever
meal you want. I'm going to go in with a
little soy sauce. This is my special soy
sauce right here.
Few tablespoons of that. One tablespoon
of garlic paste.
And then some chili oil. This is uh Mama
Fuku black truffle chili crunch. Good
option.
Just going to add a little spicy
element. About a tablespoon of that.
Going to give that a mix.
And then we're going to put a little
olive oil or avocado oil into our
skillet. Toss our green beans in this
sauce. 2 minutes is done. It's going to
be absolutely delicious. Perfectly
cooked. It's going to pair it with your
ground beef or my ground beef that I
just made. Serve it with some white rice
or sweet potato, whatever you're
feeling. And there you have it. Dinner
in 10 minutes. This was about 550
calories, 52 grams of protein, very
little effort, delicious. You can eat it
with a little side of fruit if you want
to. If you want to up the protein, you
could do a little cottage cheese on top.
That'll give you another 15 to 20 grams
depending on how much cottage cheese you
use. But this right here, filling, only
550 calories, 52 grams of protein, 10
minutes work. Now, when it comes to
chicken, I got three options that I tend
to go with, and two I use more often
than the than the third option. We go
with chicken thighs, boneless, skinless,
and chicken breast. Those are my top
two. Occasionally, I'll mix in some
ground chicken in replace of the ground
beef. Today, we're going with chicken
thighs and chicken breast. Now, you have
options when it comes to flavor cuz this
all of these recipes cook in 15 minutes
max. We're going to do a jerk chicken
thigh and a Cajun chicken thigh today.
For that, we need about a tablespoon or
so of jerk paste, some seasoning, a
little lime juice. That's all you need
for your jerk flavor. Keeping it real
simple. This is my wife's favorite way
to do her chicken thighs. And I like the
Cajun version. I like the jerk version,
too. But the Cajun just gets nice and
crispy. It kind of reminds me of like
chicken wings almost.
And the jerk uh method makes the air
fryer a lot harder to clean. And I'm big
on speed and efficiency. So, I'm not
trying to scrub jerk seasoning off my
air fryer every day, but my wife don't
mind doing it. So, we're going to make
this today. Get that in there. Next up,
probably the protein that has the worst
reputation, the chicken breast. I'm
going to show you guys how to cook this.
This is very simple, very easy, and
delicious if done right. We're going to
season this with the allpurpose
seasoning and my lemon bay. If you
haven't tried that yet, you can grab
that from my website, mritab.shop. We're
going to go down first and foremost with
a layer of allpurpose. Now, I seasoned
my presentation side last. So, we're
going to flip this over, hit it with
some AP Lemon Bay. We're going to pan
sear it, get some color, and then finish
it in a 400°ree oven. Total cook time,
10, 15 minutes max, depending on the
size of your chicken breast. This one's
kind of big, so this probably be closer
to 15 minutes total.
Real simple. I only eat chicken breast
fresh. I do not meal prep chicken breast
and put it in the fridge for two, three,
four days. I just can't do it. I've
tried it. It's not for me. There you
have it, people. You got plenty of
options. The chicken breast with a side
salad. You can even chop that up all
together. Wrap it in a low carb tortilla
and you got yourself a nice little
chicken wrap. Either way you go, you
can't miss. That's about 50 to 60 grams
of protein depending on the size of your
chicken breast for less than 400
calories. Probably the healthiest or
leanest uh option of the day.
Can't go wrong. You got two different
variations of chicken thighs. You can
make it whatever flavor you want. 15
minutes in the oven. Sweet potatoes,
prepped veggies. This is how I eat
pretty much 75 to 80% of the time. And
then I occasionally indulge in one of
these delicious meals that I make it for
you guys on the regular. But if you
stick to this 80% of the time and then
20% of the time, you eat whatever you
want, you can stay in shape, stay
active. This is how I do it. That's to
answer your question. I've been getting
the question for about five or six years
now. So, the cat is officially out of
the bag. If you want more YouTube
content like this, let me know down in
the comments. All of my recipes can be
found at mr make it happen.com. And I'll
see you next week.