WHEN IT COMES TO a meal preparationoften you can’t have everything.
By that we mean that most budget meal prep plans often fall short when it comes to flavor (there’s only so much chicken and rice a man can eat). And most tasty meal prep plans can cost you, both in terms of money and effort.
That’s why we created 5 for $50, the new meal prep plan that serves up a week of delicious protein-rich meals for around $50.
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Each plan is based on two base proteins, which are incorporated into meals to reheat and eat during the work week.
This month: Pork and Beans – Proof you can eat like a boss on a budget.
buy it
We assume you have cooking oil and seasonings. For the rest, we make it easy for you. Just click on this Link and Instacart will do the rest.
But if you need the full list:
1 pound ground pork
1/3 cup raw quinoa
1 can (14 oz) black beans
1 can (14 oz) pinto beans
1 can (15 oz) chickpeas
1 (6 0z) package cheddar cheese
1 can (28 oz) crushed tomatoes
2 containers (5.3 oz) plain Greek yogurt
1 packet of taco seasoning
1 pint of cherry tomatoes
2 red bell peppers
2 medium zucchini
1 cucumber
1 small red onion
1 bunch of fresh dill
1 lemon
2 spring onions
1 can (8.5 oz) corn
1 box (12 oz) whole wheat elbow macaroni
1 small yellow onion
prepare it
Cook these key components to lay the foundation for your five meals.
pork chili
In a large skillet over medium heat, heat 2 teaspoons of oil. Cook 1 cup chopped yellow onion and 1⁄2 pound ground pork until browned, about 5 minutes. Add 1 minced red seedless bell pepper and 1 minced zucchini; cook 4 more minutes. Add 1⁄2 can corn, 1 can black beans, 1 1⁄2 cups canned crushed tomatoes, 1 tablespoon taco seasoning, and 1⁄4 teaspoon salt. Simmer covered for 15 minutes, stirring occasionally.
Pork and Bean Meatballs
Preheat your oven to 400°F. Line a large rimmed baking sheet with parchment paper. In a large bowl, mash 1⁄2 can pinto beans. Mix 1⁄2 pound ground pork, 1⁄2 teaspoon salt, 1⁄2 teaspoon cumin powder, and 1⁄4 teaspoon black pepper. Shape into golf ball-sized meatballs; add to baking sheet. Grill until browned, about 15 minutes.
the extras
1. Cook 2 oz whole wheat elbow macaroni according to package directions. Set aside.
two. Cook 1⁄3 cup quinoa according to package directions. Set aside. (You’re on a roll now.)
3. Using a spiralizer or serrated peeler, cut 1 small zucchini into thin, noodle-like strips. Set aside.
Four. In a small bowl, stir together 1 cup plain Greek yogurt, 1⁄3 cup chopped dill, 2 teaspoons lemon zest, 1 tablespoon lemon juice, and a pinch of salt. Set aside.
Package it
Now save the food you prepared to reheat different meals throughout the week.
1. Chili Mac
Layer macaroni, half the chili, and 1⁄3 cup shredded cheddar cheese. Microwave until heated through; add chopped chives.
Nutrition per meal: 928 calories, 48 g protein, 83 g carbs (17 g fiber), 45 g fat
2. Meatball Zoodles
Pack half the meatballs, 1⁄2 can pinto beans, 1 cup canned crushed tomatoes, and 1 tablespoon taco seasoning. Pack the zoodles in another container. Pour reheated meatball mixture over zoodles.
675 calories, 46 g protein, 65 g carbs (18 g fiber), 26 g fat
3. Gyro Bowl of Meatballs
In a large bowl, pack half the quinoa, half the meatballs, 1⁄2 can chickpeas, 1⁄2 cup halved cherry tomatoes, 1⁄2 cup chopped cucumber, and 2 tablespoons red onion chopped. Pack half of the yogurt sauce separately and spread over salad before serving.
803 calories, 59 g protein, 78 g carbs (18 g fiber), 28 g fat
4. Med Style Chickpea Jar
In a large glass bowl, add a quarter of the yogurt sauce, 1⁄4 can of chickpeas, half of the remaining quinoa, 1⁄4 cup of sliced cherry tomatoes, 1⁄4 cup of cucumber minced and 2 tablespoons minced red onion. Repeat with another layer of the same amount of each ingredient. When it’s time to eat, dump everything onto a plate or dig right into the jar.
428 calories, 29 g protein, 71 g carbs (15 g fiber), 4 g fat
5. Stuffed chili pepper
Pack half the chili and 1/3 cup shredded cheddar cheese. In a separate bowl, place 1 halved, seeded red bell pepper, cut sides up. Cover the pepper container with a paper towel and microwave on high for 5 minutes. Heat chili until hot. Stuff bell pepper halves with chili; top with cheese.
895 calories, 47 g protein, 75 g carbs (18 g fiber), 45 g fat
A version of this article originally appeared in the November 2022 issue of men’s health.
Paul is the food and nutrition editor for men’s health. He is also the author of two cookbooks: gourmet boy Y One man, one pan, one plan.
