Cheap and Healthy Meals for the Week: A 1-Hour Meal Prep Challenge

Breakfast Sandwich

Start your day with a satisfying and nutritious Jammy Soft Egg Breakfast Sausage Sandwich. This breakfast option combines perfectly cooked soft-boiled eggs with flavorful turkey sausage patties, all sandwiched between toasted bread. The jammy yolks and juicy sausage provide a delightful contrast of textures and flavors to kickstart your morning.

Green Goddess Salad

For a fresh and vibrant lunch or dinner, the Green Goddess Salad is a must-try. This salad features a creamy, herb-packed dressing made with toasted almonds, nutritional yeast, garlic, basil, and spinach. The dressing is tossed with crisp iceberg lettuce and sweet grape tomatoes, creating a nourishing and flavorful meal.

Fajita Bowl

Enjoy the bold taste of fajitas in a convenient meal prep bowl. The Fajita Bowl combines tender, seasoned peppers and onions with your choice of protein, such as the sous-vide chicken or pork tenderloin. Serve it over a bed of fluffy white rice and drizzle with a tangy, herby sauce for a satisfying and well-balanced meal.

Teriyaki Salmon Skewers

For a seafood-based option, the Teriyaki Salmon Skewers are a delightful choice. Juicy salmon cubes are skewered with broccoli florets and green onions, then grilled to perfection and brushed with a homemade teriyaki glaze. Serve the skewers alongside a refreshing cabbage slaw and white rice for a complete and flavorful meal.

Meal Prep Efficiency with Sous Vide

The key to preparing these meals in just one hour is the use of a sous vide circulator. This innovative cooking method ensures perfectly cooked proteins every time, eliminating the risk of dry, overcooked chicken or pork. By seasoning the proteins, sealing them in vacuum bags, and letting them gently cook in the sous vide bath, you can achieve consistently moist and flavorful results with minimal effort.

Streamlining the Process

To make the most of your time, start by cooking the white rice, which takes about 35 minutes in a rice cooker. While the rice is cooking, you can prepare the Green Goddess dressing, the fajita vegetable mixture, and the teriyaki sauce. Once the proteins are cooked in the sous vide, you can quickly sear or grill them before assembling the meals.

Balanced Nutrition and Flavor

These meal prep options are designed not only for convenience but also for optimal nutrition and taste. Each meal provides a balance of lean proteins, complex carbohydrates, and healthy fats, ensuring you get the nutrients your body needs. The flavors are intentionally crafted to be satisfying and crave-worthy, making it easier to stick to a healthy eating plan.

Customization and Flexibility

The beauty of this meal prep system is its adaptability. You can easily swap out the protein options, adjust the seasonings and sauces to your liking, and even experiment with different vegetable combinations. The key is to find the right balance of nutrients and flavors that work best for your individual preferences and goals.

Meal Prep for the Week

By investing just one hour of your time, you can prepare a week’s worth of delicious and nutritious meals. This not only saves you time and money but also ensures that you have access to healthy, satisfying options throughout the week, making it easier to stay on track with your fitness and wellness goals.

Embracing Healthy Eating

Contrary to common misconceptions, healthy eating doesn’t have to be boring or time-consuming. With a little planning and the right techniques, you can create flavorful, budget-friendly meals that nourish your body and satisfy your taste buds. By following this meal prep challenge, you’ll discover that healthy eating can be both convenient and enjoyable.


Embark on this meal prep journey and experience the benefits of a balanced, nutritious diet without sacrificing time or flavor. With the help of a sous vide circulator and some strategic planning, you can achieve your fitness goals while enjoying delicious, cost-effective meals throughout the week. Get ready to feel energized, satisfied, and proud of your accomplishments in the kitchen.

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