The goal of meal prep bowls is simple: spend one hour on Sunday, eat decent lunches all week without thinking about it, and spend less than you would ordering food.
Here are three separate bowl recipes you can make for under $20 total, plus the technique to build your own.
The bowl formula
Every good meal prep bowl has the same structure:
- Base (grain or greens): rice, quinoa, farro, or salad greens (~$0.30-0.50/serving)
- Protein: chicken, lentils, eggs, chickpeas, tuna (~$0.80-2.00/serving)
- Vegetables: 2 types, at least 1 roasted (~$0.50-1.00/serving)
- Sauce/dressing: stores separately to keep things from getting soggy (~$0.10-0.30/serving)
Target cost per bowl: $2-4. Target shelf life: 4-5 days in the fridge. Keep the sauce separate until serving.
Bowl 1: Teriyaki chicken rice bowls
Ingredients (~$12 for 5 bowls):
- 500g boneless chicken thighs (~$4 on sale)
- 2 cups dry rice (~$1)
- 2 cups frozen broccoli florets (~$1.50)
- 2 cups frozen edamame (~$2)
- Teriyaki sauce: 3 tbsp soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 1 tsp garlic powder, 1 tsp cornstarch (~$0.50 worth of pantry ingredients)
Method:
- Cook rice (rice cooker or stovetop)
- Mix teriyaki sauce in a bowl; toss chicken in half of it; bake at 400°F for 20-22 minutes
- Microwave or roast frozen broccoli and edamame
- Assemble: rice base, sliced chicken, vegetables; reserve remaining sauce as dressing
Cost per bowl: ~$2.40
Bowl 2: Mediterranean chickpea bowls
Ingredients (~$9 for 5 bowls):
- 2 cans chickpeas, drained (~$3)
- 2 cups dry rice or farro (~$1.50)
- 1 English cucumber, diced (~$1.50)
- 1 cup cherry tomatoes (~$2) or 2 regular tomatoes
- Dressing: olive oil, lemon juice, dried oregano, salt (~$0.50 worth of pantry)
Method:
- Cook grain
- Drain and rinse chickpeas; optionally roast at 400°F for 20 minutes for a crunchier texture
- Dice cucumber and tomatoes
- Assemble bowls; store dressing separately (whisk together 3 tbsp olive oil + 1.5 tbsp lemon juice + oregano + salt)
Cost per bowl: ~$1.80
This bowl works at room temperature or cold, making it one of the easiest to eat at a desk or on the go. The dressing is all it needs — don't skip it.
Bowl 3: Korean-inspired beef and rice bowls
Ingredients (~$15 for 5 bowls):
- 500g lean ground beef (~$6 on sale)
- 2 cups dry rice (~$1)
- 2 cups frozen corn or mixed vegetables (~$2)
- 2 cups shredded carrots or coleslaw mix (~$2)
- Sauce: 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp honey, 1 tsp ginger, 1 tsp garlic (~$0.50 pantry)
- Sesame seeds and green onion for garnish (optional)
Method:
- Cook rice
- Brown ground beef, drain excess fat; add sauce and cook 1-2 minutes
- Heat frozen vegetables
- Assemble: rice, beef, vegetables, raw carrot/coleslaw; reserve extra sauce
Cost per bowl: ~$3.00
Keeping prep bowls fresh all week
The biggest mistake: assembling everything together including the dressing. Wet ingredients break down the grains and vegetables.
Best approach:
- Container 1 (per day): grain + protein + cooked/roasted vegetables
- Small container: dressing or sauce
- Fresh add-ins: cucumber, tomato, or greens added day-of if you have them
Glass containers keep bowls fresher longer than plastic and reheat more evenly. They're a worthwhile investment if you meal prep regularly.
Most bowls stay good for 4-5 days. Make bowls for Monday-Friday on Sunday and you have a full week of lunches for under $20.