Meal Prep like a Chicago Pro: Diverse Recipes for a Week under $100

Meal prepping is a great way to save time and money, but it can be hard to get started. This guide will show you how to meal prep a week of diverse and delicious meals for under $100.

The Plan

The key to successful meal prepping is to have a plan. This meal plan is designed to be both delicious and budget-friendly. It includes a variety of cuisines to keep things interesting, and it uses overlapping ingredients to minimize waste.

• Breakfast: Oatmeal with a variety of toppings
• Lunches: Big Batch Chili and Greek Chicken and Veggie Bowls
• Dinners: Sheet Pan Lemon Herb Chicken and Veggies, and One-Pot Sausage and Peppers Pasta

The Grocery List

Here’s what you’ll need from Jewel-Osco. This list is based on a family of four and should cost under $100, especially if you use the Jewel-Osco for U app and shop the sales.

• Produce:
  • 1 large onion
  • 2 bell peppers
  • 1 head of garlic
  • 1 lemon
  • 1 bunch of fresh parsley
  • 1 bag of spinach
  • 1 bag of carrots
  • 1 bag of celery
  • 1 bag of potatoes
  • 1 bag of frozen mixed berries
• Protein:
  • 2 lbs ground beef
  • 2 lbs boneless, skinless chicken breasts
  • 1 lb Italian sausage
• Pantry:
  • 1 (28-ounce) can crushed tomatoes
  • 1 (15-ounce) can kidney beans
  • 1 (15-ounce) can black beans
  • 1 (8-ounce) can tomato sauce
  • 1 box of pasta
  • 1 container of oats
  • 1 jar of your favorite salsa
  • Olive oil
  • Spices: chili powder, cumin, oregano, salt, pepper
• Dairy:
  • 1 bag of shredded cheddar cheese
  • 1 container of plain Greek yogurt

The Recipes

Big Batch Chili

This chili is perfect for lunches. It’s hearty, flavorful, and makes a big batch so you’ll have leftovers for the week.

• Ingredients:

  • 2 lbs ground beef
  • 1 large onion, chopped
  • 2 bell peppers, chopped
  • 4 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (8-ounce) can tomato sauce
  • 2 tbsp chili powder
  • 1 tbsp cumin
  • Salt and pepper to taste

• Instructions:

  1. In a large pot or Dutch oven, cook the ground beef over medium-high heat until browned. Drain off any excess grease.
  2. Add the onion and bell peppers and cook until softened.
  3. Add the garlic and cook for 1 minute more.
  4. Stir in the remaining ingredients and bring to a simmer. Reduce the heat and cook for at least 1 hour, or up to 4 hours.

Greek Chicken and Veggie Bowls

These bowls are a healthy and delicious lunch option. They’re packed with protein and veggies to keep you going all day long.

• Ingredients:

  • 2 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 2 tsp dried oregano
  • Salt and pepper to taste
  • 1 bag of spinach
  • 1 container of plain Greek yogurt
  • 1/2 cup chopped parsley

• Instructions:

  1. In a large bowl, combine the chicken, olive oil, lemon juice, oregano, salt, and pepper. Let it marinate for at least 30 minutes.
  2. Cook the chicken in a large skillet over medium-high heat until cooked through.
  3. To assemble the bowls, layer the spinach, chicken, and a dollop of Greek yogurt. Garnish with fresh parsley.

Sheet Pan Lemon Herb Chicken and Veggies

This is an easy and delicious weeknight dinner. It’s all cooked on one sheet pan, which means less cleanup for you.

• Ingredients:

  • 2 lbs boneless, skinless chicken breasts
  • 1 lb potatoes, cut into 1-inch cubes
  • 1 lb carrots, chopped
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 2 tsp dried oregano
  • Salt and pepper to taste

• Instructions:

  1. Preheat the oven to 400°F.
  2. In a large bowl, combine the chicken, potatoes, carrots, olive oil, lemon juice, oregano, salt, and pepper.
  3. Spread the chicken and veggies in a single layer on a large sheet pan.
  4. Bake for 25-30 minutes, or until the chicken is cooked through and the veggies are tender.

One-Pot Sausage and Peppers Pasta

This is a quick and easy one-pot meal that’s perfect for a busy weeknight.

• Ingredients:

  • 1 lb Italian sausage, casings removed
  • 2 bell peppers, sliced
  • 1 onion, sliced
  • 2 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes
  • 1 box of pasta
  • 1/2 cup grated Parmesan cheese

• Instructions:

  1. In a large pot or Dutch oven, cook the Italian sausage over medium-high heat until browned. Drain off any excess grease.
  2. Add the bell peppers and onion and cook until softened.
  3. Add the garlic and cook for 1 minute more.
  4. Stir in the crushed tomatoes and 2 cups of water. Bring to a simmer.
  5. Stir in the pasta and cook until tender, about 10-12 minutes.
  6. Remove from the heat and stir in the Parmesan cheese.

With a little planning, you can eat well all week long without breaking the bank. Happy meal prepping!