BUDGET MEAL PREP | healthy recipes under $3 (using high-quality ingredients)

Yes, you can meal prep healthy food even if you’re on a budget! I’ll show you how to meal prep 11 individual ingredients and turn those into 7 nutrient-dense, quick-assembly meals throughout the week. This is my tried-and-true method for getting healthy food on the table fast – and you can save money!

Unlike most budget meal prep videos that (let’s be honest) use cheap quality ingredients, I don’t sacrifice quality in this video. All of my ingredients are high-quality and/or organic ingredients. But if you opt to not use organic ingredients, the total price of your meals will be even less!

Because of your amazing comments and feedback on my meal prep series I created a PDF guide of this meal prep plan. You can download it here: https://mailchi.mp/downshiftology/meal-prep/

I’m excited to *finally* show off my new cookbook and I would be incredibly grateful if you pre-ordered it here: https://downshiftology.com/cookbook/

Sign up for weekly emails (never miss a recipe!): https://mailchi.mp/downshiftology/youtube/

Join the private Facebook group of fellow Downshifters around the world: https://www.facebook.com/groups/downshiftologycommunity/

Crepe Pan: https://amzn.to/3MgmUiG
Mandoline: https://amzn.to/3wu9eKf
Chef’s Knife: https://amzn.to/3L74waw
Storage Containers: https://amzn.to/3FHO0gb

Counter Stools: http://bit.ly/2tUNvZG
Vitamix Blender: https://amzn.to/2NjFp75
Spiralizer: https://amzn.to/2N37WRy
Tea Kettle: http://amzn.to/2uuNSMp
Utensil Holder: http://bit.ly/2tVfGaH
Flour Jars: https://amzn.to/30UZESn
Salt Cellar: https://amzn.to/2UUyK9r
Knife Set: http://bit.ly/2tUGzMa
White Chef’s Knife: https://amzn.to/3rwocy9
Cutting Board: https://amzn.to/2Vskgv9
Magnetic Measuring Spoons: https://amzn.to/2YIeKYT
Magnetic Measuring Cups: https://amzn.to/3hAJu6A

For everything else I use in my videos, check out the SHOP page on my website: https://downshiftology.com/shop/

00:00 How to meal prep intro

00:57 Roasted sweet potato
01:48 Roasted broccoli
02:47 Cassava flour crepes
06:37 Mashed sweet potato
07:09 Roasted chickpeas
08:25 Strawberry chia seed jam
09:02 Hard boiled eggs
11:09 Tuna salad
12:23 Pickled red onions
13:14 Balsamic vinaigrette
13:43 Maple mustard tahini dressing

14:24 Strawberry crepes
15:49 Tuna salad wrap
16:34 Roasted red pepper chickpea salad
17:13 Chickpea stuffed sweet potato
17:54 Mashed sweet potato bowl
18:30 Seasoned hard boiled egg
18:45 Tuna salad bento box

19:14 Cook cover reveal and preorder announcement

Tank Top (similar): https://bit.ly/3l6Hq9p
Jeans: https://bit.ly/3Nb4qA7
Linen Apron: http://bit.ly/2twA32E

The music I use: https://bit.ly/2Ms5nF2 – Great music for YouTubers!

Disclaimer: product links may include affiliate links.
#mealprep #healthyrecipes #healthyfood



  • EEEK – I can't wait to hear what you guys think of this new meal prep video AND my new cookbook!! 🎉 And btw, I'm just over here having a little dance party in my kitchen this morning to celebrate my cookbook is finally available for preorder!! 🎉💃 xo – Lisa

    Downshiftology 23/10/2022 am12:05
  • You should do a pregnancy meal prep! It would be great to be able to prep those high-folic acid foods and other nutrients…it's so hard to know what to eat!

    Stephanie Turner 23/10/2022 am12:05
  • What did you do with the broccoli stalks? They are just delicious!

    M E 23/10/2022 am12:05
  • I found out I have hasimotos thyroid disease and need to start clean eating to feel better. I am almost in tears at how helpful this is for me! Thank you so much for doing this.

    Kasey Butler 23/10/2022 am12:05
  • SO HAPPY FOR YOU ~~ you deserve the best 🤍🤍🤍🤍🤍🤍🤍🤍🤍😍👏👏👏👏👏 best of luck with your book 🥰🤗 i have been your fan since 4 years or so, but first time knowing your name is Lisa 😅😅😅♥️ best of luck again 🙌🥰🤗🤍

    MESStika - مستكه 23/10/2022 am12:05
  • You should have your own cafe. Amazing work.

    Maggie Johnson 23/10/2022 am12:05
  • So glad I came across this
    This is perfect for someone like me
    And also v pleasantly discovered that you wrote a cookbook that I will need to get

    Michaela K 23/10/2022 am12:05
  • 👍

    Ekure Edafe Daniel 23/10/2022 am12:05
  • Your meal/ingredient prep videos have been my favorite for years 👍

    Mommy Does Keto 23/10/2022 am12:05
  • I love your method of meal prep. It's so much more flexible and adaptable than planning specific meals. Could you do an all plant based meal prep video?

    Joni Tonkin 23/10/2022 am12:05
  • White potatoes actually have about the same nutritional value as sweet potatoes. White potatoes have a bit more potassium, protein, and carbs, while sweet potatoes have more vitamins A and C, and have slightly fewer calories. The differences are pretty minor, so just go based on taste, budget, and dietary needs

    Tuesday [̸̭͋c̸̨̉o̶̮͂ŕ̷̙r̵̜̓ù̶̬ṕ̸̥t̴̤͂e̶͔͒d̵̙̏]̷̱͊ 23/10/2022 am12:05
  • Excellent 😊

    KristiLisa Kleiner 23/10/2022 am12:05
  • I have just discovered you and I'm so excited! Thanks for all these wonderful recipes, prep and money saving ideas. Everything looks great, I can't wait to follow through… going shopping tomorrow!

    Darlene Reid 23/10/2022 am12:05
  • I’m so excited for your new cookbook!! Just ordered my copy! Thank you Lisa for the healthy recipes 💚

    Heidi Golden 23/10/2022 am12:05
  • Oh i loved this video! Loved all the flavours and ideas and how yummy but easy each is

    The Ashleigh Rose Show 23/10/2022 am12:05
  • I LOVE these videos

    Nicole 23/10/2022 am12:05
  • Thank you for your recipes. I’m excited for your recipe book . I just preordered it, hope that all recipes is with pictures 🤞🏻

    Sunshine A 23/10/2022 am12:05
  • Hi love most of your recipe but for me have to leave out onions! Thank you!

    Sher'Rie Bichon Frise Owner 23/10/2022 am12:05
  • Hi I would use cherries for jam since son is allergic to strawberries! Thank you!

    Sher'Rie Bichon Frise Owner 23/10/2022 am12:05
  • Hi thank you so much always wanted to learn hot to make crepes! Thanks to you now I can and on a budget!

    Sher'Rie Bichon Frise Owner 23/10/2022 am12:05
  • I absolutely love your videos! You have revolutionized the way I meal prep and I love it! Quick question, can I substitute almond flour or brown rice flour instead of the cassava flour? I have celiac as well as digestive issues and for some reason it doesn't agree with me. Thanks!

    Michal Brody 23/10/2022 am12:05
  • OMG I didn't know you existed and I just fell in love with your channel. I'm gonna watch everything. I've been going through a lot lately and I wanted to "reinvent" and reorganize myself at home, this is amazing!

    Vanessa Silva 23/10/2022 am12:05
  • This is AMAZING! Thank you! 😊

    SiLLibake 23/10/2022 am12:05
  • Thanks to Dr Alaho Olu on YouTube who cured me and my wife from Herpes, he also have cure for HPV, FIBROID, CANCER, LUNGS DISEASE, COLDSORES…

    Jones Omar 23/10/2022 am12:05
  • Hi, could you also say the degrees?, because we don't use fahrenheit here in the Netherlands. Greetings from Rotterdam.

    Diana Berkenpeis 23/10/2022 am12:05
  • im guessing 99% of people needing to look for low budget recipes under $3 do not own a crepe pan

    Lily Young 23/10/2022 am12:05
  • I feel healthy just watching your videos 😁

    Ellen Lee 23/10/2022 am12:05
  • Can you show me.your kitchen videos for me to design as I liked it? Is it always island's type?

    Raksha's everything 23/10/2022 am12:05
  • I am soooo glad I found your channel!

    Dale Haaf 23/10/2022 am12:05
  • This is insanely amazing and smart way to prep 💜

    Kanika Maheshwari 23/10/2022 am12:05
  • 👍 What's the best — in the Creative society everyone a guaranteed high basic income and much more free time!
    Search more about Creative society, in which everything will be done to improve our lives.

    Alice Johnson 23/10/2022 am12:05
  • .. really great meal ideas , thank you for sharing your insight and passion ..

    PPC 23/10/2022 am12:05
  • This absolutely exceeded my expectations. I never learned to cook so I am always overwhelmed by most recipes and give up before trying, on top of that I am a picky eater and usually can't find anything I like. Everything you presented here is extremely easy to prepare, the meals are varied enough that I can just leave out ingredients I don't like, and there is so much choice. Thank you!

    Anna Te 23/10/2022 am12:05
  • I love your delicious and beautiful meals!!!

    SheevaDiscGolf 23/10/2022 am12:05
  • So nice

    Husam Din Shahhoud Aldyab 23/10/2022 am12:05
  • Great recipes and ideas

    Gladys Chandler 23/10/2022 am12:05
  • I like to cut yams in half they'll take less time baking

    Gladys Chandler 23/10/2022 am12:05
  • Hi, can you tell us what supplements you take for which autoimmune situations? thanks

    magildeny 23/10/2022 am12:05
  • I wonder if I'll ever get the chance of buying this book since I live in the Nordic countries.😟

    Maria Enroth 23/10/2022 am12:05