Cheap and healthy meal prep Autumn recipes

Cheap and healthy meal prep Autumn recipes

Autumn is the time we crave comfort food more than ever and it's easy to fall off your meal prep regimen, but you needn't stick to boring and bland recipes with no soul.

In this blog, we keep warmth and taste in mind to see the change of the season with some belters big on comfort and flavour.

All you need is your meal prep containers, and a grocery shopping list and the whole family can enjoy these warm hearty recipes.


How do you meal prep on a tight budget?

Fail to plan, plan to fail!

With food bills increasing it is so important to plan your weekly food budget to avoid impulse buying and food waste.

We make it easy for you by not only sharing fantastic, high protein recipes, but we also make sure it is economically possible to eat well on a tight budget whether you are meal planning for yourself or looking for recipes for the whole family.

Shopping around for the best deals and keeping high protein meal prep simple means you can stick to the discipline side of meal prepping without getting bored or wasting money on fancy prep plans.

Don’t forget to keep a good supply of all your store cupboard essentials, such as garlic paste or granules, and a good olive oil spray.

Also do not discount tinned goods such as beans and sweetcorn and always have a bag of frozen veg at the ready.


How can I eat cheap and healthy for a week?

Weekly meal prep for yourself or the whole family to enjoy healthy meals within your weekly food budget is a core mission here at In Vs Out, no one expects you to live off chicken salad and cauliflower rice on repeat all week!

Planning your shopping list ahead of time and enjoying a tasty meal every night of the week means you will actually want to cook.

Whether weight loss is your goal, or you want to save money, you really can eat cheap and healthy for a week.

Think about cheaper cuts of meat, reduced items, and budget-brand stock cupboard tins. We showcase many shopping list sprees over on IG to prove you really can eat well on a budget.


What is the cheapest and healthiest meal?

A variety of protein-packed cheap and healthy meals are available to you, anyone telling you to live off chicken and rice 5 days a week is lazy and unimaginative and will likely cheat on their meal plan before the week is out.

Different meals ensure you stay on the wagon when it comes to your healthy eating goals which is why we have a cheap and healthy recipe for everyone, every day of the week.

Seasonal soups are also a great way to save money during your lunch hour and Autumn is a great time to get soupy! 


Can you lose weight by meal prepping?

We would go as far to say you are more likely to lose weight by meal prepping than not!

By following a healthy yet delicious meal plan which packs in variety and flavour, you are more likely to stick to a long-term weight loss journey. 

You will find the perfect recipes you look forward to eating rather than dreading a bland and uniform diet or the latest trend in weight loss.

At In Vs Out we go big on creating the best meal prep handbooks to make sure breakfast, lunch AND dinner is a thing of joy, not something you’d feed your pet rabbit.

Committing to a weekly shopping list and sticking to it, some decent meal prep containers and delicious inspiration from us losing weight needn’t be a bland or painful experience.

No ditching the pizza or pasta, it’s all nonsense! 

Low-calorie recipes are the key, but they can be indulgent, delicious, and tasty too.


Best containers when it comes to meal prepping?

We discuss this here in our Best Meal Prep Containers article.

Having meal prep containers is key to your success, portion size awareness means you won’t overeat, and having a big batch of go-to meals will stop you from wasting money and effort on your weekly meal prep.

On the topic of meal prep equipment consider the tools which will make your meal prepping a pleasure and not a chore.

From air fryers to soup makers, there are many products that can help you streamline your recipes and not have to slave away in the kitchen.


Top 5 delicious recipes for Monday to Friday

Check out our top 5 meat recipes to pack in the protein as the darker evenings creep in...


Chicken, bacon, and leek pie

chicken and leak pie

Perfect comfort food for everyone, who doesn’t like a warming pie on those cold damp Autumn nights ahead?

Serves: 6

  • 427 Calories
  • 45g Protein
  • 7.6g Fat
  • 44g Carbs


  • 1kg potatoes
  • 650g chicken
  • 10 bacon medallions
  • 1 tin Campbell’s chicken soup
  • 4 leeks
  • 6 carrots
  • 100g light cheese
  • Salt/pepper

King Prawn and Chorizo Rice

King prawn and chorizo rice

Quick, easy, and full of flavour! The chorizo really takes center stage with this recipe.

Serves 2

  • 531 Calories 
  • 36g Protein


  • 150g cooked prawns 
  • 1 chorizo sausage
  • 125g Mexican rice 
  • 50g baby tomatoes
  • ½ red pepper
  • ½ tbsp tomato puree 

Seasonings (To taste):

  • Smoked paprika 
  • Salt 
  • Garlic granules

Chicken and Rice Fakeaway

Chicken and rice fakeaway

Stop being tempted to have a cheat night, try this instead. Perfect for a Friday night when your pals pop around.

Serves 4

  • Calories 476
  • 36g Protein
  • 6g Fat
  • 57g Carbs  


  • 240g Jasmine Rice
  • 500g Chicken 
  • 1 Onion
  • 200g frozen mixed veg
  • 2 eggs
  • 1 tsp. Sesame oil 
  • 2 tbsp. Soy sauce


  • 1 tbsp Garlic
  • 1 tbsp. Five spice
  • 1 tsp. Salt and pepper 



Easy, delicious, and a one-pot wonder, what’s not to love and tastes even better the next day.


  • 2 onions
  • 6 carrots
  • 1kg tatties
  • 2 oxo stock pot
  • 1 tin corned beef
  • 8 square sausage

    Chilli & Rice

    Chilli and rice

    Insanely good. Cheap, affordable and, delicious. 

    Serves 4

    • 493 calories
    • 30g protein
    • 54g carbs
    • 16g fat


    • 500g mince - 5% wasn’t available
    • 2 onions
    • 4 cloves garlic
    • 1 tin plum tomatoes
    • 230g rice
    • 1 packet chilli seasoning
    • 1 pepper
    • 500ml beef stock


      What about meal prep for breakfast?

      A tasty breakfast will set you off right for the day ahead and often the mornings can feel rushed so it’s really important to be prepared with your breakfast recipes.

      Hacks such as grated egg, yes you read right, grated hard-boiled egg over avocado on toast is a fast yet delicious way to fill up on the right foods.

      Stocking up on eggs, Greek yoghurt, and other healthy food choices at breakfast means even if you don’t prep there is always a tasty breakfast to grab and go.

      Or try a frozen blueberry breakfast bowl at only 345 calories and pack 20g of protein.

      Or our bacon and egg brekkie wrap.

      You can check out our high protein breakfast bangers here if you are stuck planning your breakfast meals.

      Looking for health lunch ideas? Here is 3 of our favourites:

      Chicken taco burrito

      chicken taco burrito

      Thank us later… absolutely life changing!

      • 531 calories
      • 55g protein


      • 125g chicken
      • ½ onion
      • 40g Philadelphia Light spread
      • 40g light mozzarella 
      • Taco seasoning
      • 1 wrap
      • 2 tbsp salsa
      • 50g Uncle Ben’s Mexican rice


      It may be tempting to buy junk on your lunch break or a soggy sandwich meal deal but check out these recipes instead…

      Bacon and cheese omelette wrap 

      bacon and cheese omelette wrap

      Quick, easy, and delicious! 

      • 512 calories
      • 29g protein


      • 2 eggs
      • 2 bacon rashers
      • 40g mozzarella
      • A small handful of spinach
      • 1 wrap

      Tuna pasta bake

      Tuna pasta bake

      A great lunch or dinner option. Suitable for the whole family or to portion off for your big batch cooking efforts.

      • 454 calories 
      • 41g protein


      • 4 tins tuna 
      • 220g penne pasta
      • 400g chopped tomatoes
      • 1 onion
      • 2 tsp garlic 
      • Salt
      • 150g grated low-fat cheese
      • 45g ready salted crisps
      • 100ml semi-skimmed milk 

      Whether you want to lose weight or pack on muscle, you will never run out of healthy and delicious meal prep ideas to suit your budget.

      No more chicken, rice, and vegetables on repeat.

      Let us know what your favourite recipe was over at InVsOut and follow for more!

      For more meal prep ideas follow us @fraz_invsoutnutrition & @neill_invsoutnutritionor check out our meal prep handbooks jam-packed with banging recipes.
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