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!

► BUDGET MEAL PREP PDF:
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/

► PREORDER MY COOKBOOK!!!
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/

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

► ALWAYS IN MY KITCHEN:
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/

► TIMESTAMPS:
00:00 How to meal prep intro

INDIVIDUAL INGREDIENTS
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

QUICK-ASSEMBLY MEALS
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

COOKBOOK COVER REVEAL
19:14 Cook cover reveal and preorder announcement

► WHAT I’M WEARING
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

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  • 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