Meal prep doesn’t have to be expensive or time-consuming. With just $50 and a little strategy, you can stock your fridge with a week’s worth of nourishing, budget-friendly meals that cut down on stress, reduce waste, and save time during busy weekdays.

The key? Focus on affordable staples, use seasonal produce, and double up on ingredients that can be repurposed across multiple meals. Here’s how to do it—plus where to stack savings with cashback apps like Fluz, Ibotta, and Rakuten to stretch your grocery budget even further.

Step 1: Plan Around Versatile Ingredients

Start with a short list of staples that can carry multiple meals. Think:

• Brown rice or quinoa
• Canned beans (black beans, chickpeas)
• Eggs
• Frozen mixed vegetables
• Sweet potatoes
• Oats
• Seasonal produce (like zucchini, carrots, cabbage, or apples)
• Rotisserie chicken or ground turkey
• Tortillas or whole grain bread

With these basics, you can prep meals like grain bowls, veggie stir-fries, wraps, and hearty breakfast options.

Step 2: Shop at the Right Stores—and Stack Cashback

To make the most of your $50, shop at stores that regularly offer low prices or weekly deals on produce and bulk items. Before heading out, use cashback apps like Ibotta and Rakuten to earn rebates on items like eggs, beans, and frozen veggies.

You can also pre-purchase digital gift cards through Fluz for stores like Target, Kroger, or Walmart and earn instant cashback.

Download Fluz and start earning cashback now.

Step 3: Build Your Meals

With the ingredients above, here’s an example of how to break them down into 5 days of meals:

Breakfast:

• Overnight oats with apples or bananas
• Scrambled eggs and toast
• Peanut butter oatmeal with cinnamon

Lunch:

• Chickpea salad wraps
• Stir-fry with rice and frozen vegetables
• Sweet potato and black bean tacos

Dinner:

• Grain bowls with roasted veggies and chicken
• Cabbage stir-fry with eggs and garlic
• Lentil soup with carrots and rice

Prep ingredients in batches—like roasting all your vegetables and cooking a large pot of grains—so you can quickly assemble meals throughout the week without starting from scratch each time.

Step 4: Store It Smart

Use airtight containers, mason jars, or resealable bags to portion out meals. Label and date everything so you know what to use first. If you don’t already have a good set of containers, consider using Fluz to buy discounted gift cards for retailers that carry affordable kitchen supplies like Target or Walmart.

Meal prepping on a budget isn’t just possible—it’s empowering. By combining strategic shopping with cashback tools and a simple meal plan, $50 can go a long way toward keeping your week delicious, organized, and affordable. Prep once, eat well, and keep your grocery bills in check.