Easy cheap dish for you to meal prep

Groceries are expensive, and it’s hard to keep up with healthy eating when you’re busy. So, here’s an easy cheap rice and veggies meal to prep that typically lasts five meals, making it great for lunches throughout the school or work week. 

Your first and main carb in this dish is rice. This can be as cheap as four dollars, or you can buy a bigger box for 13 dollars, which will last you longer. When making the rice, you can get fancy and use a broth for cooking it in if you want, but since we’re keeping things simple, water should work. 

The second part of this meal is the veggies. This is where the recipe can change depending on your taste. The vegetables that I use are broccoli heads, peppers and yellow onions. The key is to cut them into bigger cubes rather than dicing them. This is better texture-wise. After cutting them all up, put them into a big bowl and toss them in oil. Once coated, you can season them with spices like chilli powder, paprika or whatever you have in your house. Then put them on a baking sheet and into the oven at 400F for 30 minutes, tossing after 15 minutes. They should be nice and toasted. 

Protein is the third ingredient in this meal. This can range from chicken to shrimp to tofu. These are easy cheap proteins to add that will help fill you up. Cook up the protein and put it in the cooked veggies. 

Now that you have all your main parts of the dish complete, it’s time to come up with a sauce. You can get premade butter chicken from Costco that works very well with rice and veggies. A simple option though, is soy sauce. 

Get five containers for the week ready, and add your rice, veggies, protein, and add your sauce of choice. Now you have meals ready for the week and an easy recipe that you can use. This is a good base dish you can change by mixing and matching the veggies and sauce. That way you don’t get sick of the same things every week.

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