Selen Dar

Muscle-Building Workout and Diet

Hi Munchers! Welcome to the channel if you’re new, I’m
Alyssia. If you’ve been with the channel for awhile,
you know that I LOVE Trader Joe’s. They’ve got some awesome items that I eat
ALL the time, and their prices are always really budget-friendly. So today, I’m sharing a Trader Joe’s Meal
Prep for the week that cost me just $30!! Say what?! Yes, for 30 bucks you can prep your breakfast,
lunch, and dinner for the ENTIRE week! This prep is pescatarian, but can easily be
made vegetarian as well. And if you like these kinds of budget meal
preps, I did this challenge last year and you guys
seemed to like it, so here it is again! Onto the prep! I’m making baked oatmeal cups for breakfast,
from my new Vegetarian Meal Prep Recipes eBook! These are super easy to prep AND make breakfast
so much less stressful. Bring water to a boil. Add rolled oats and salt and reduce heat to
medium. Cook for 5 minutes, stirring occasionally. Oats are one of the best budget ingredients,
especially if you buy them in bulk, and they’re super versatile—use them to
make your own oat flour, as a substitute for breadcrumbs, or make homemade
granola like in my video from last week! Spray a muffin tin with cooking spray and
divide the oats into cups. Cover with plastic wrap and freeze for 4 hours or overnight. Once frozen, remove from the tins and transfer
to a freezer-safe bag or container. When you’re ready to eat, you’ve got frozen
oatmeal cups ready to go! You can thaw in the fridge overnight and microwave, or heat over the stove, stirring frequently. Add your favorite toppings and sweetener if
you prefer, and you’ve got your oats ready to go, easy-peasy
and so versatile! These will last 3-4 months in the freezer and this breakfast cost me under $3 for the
week! Thumbs up for easy freezer meals! For lunch I’m making tuna taco chili baked
potatoes! Add avocado oil to a pot and cook onion until
softened. Add a can of tomatoes, black beans, white
beans (or any beans you prefer), corn, tuna in water (not drained) and taco
seasoning. Mix to combine. Add vegetable or chicken broth, cover, and
simmer 30 minutes. Season to taste! Using canned veggies, beans, and tuna makes
this prep extra convenient and affordable. They’re cheap and they won’t go bad quickly
in your pantry, which means fewer wasted ingredients! For the potatoes, which are also one of the
most affordable groceries, I prick with a fork once washed and dried,
and rub oil all over and season with salt. Add to a foiled pan and bake 45 minutes to
an hour, until tender and cooked all the way through. Cut lengthwise from end to end, and carefully
push the ends inward to make it pop open. Pile in the chili mixture and add toppings. Feel free to add Greek yogurt or sour cream,
cheese, chives, and pico de gallo or whatever toppings you
prefer! So filling, packed with healthy protein and
carbs to keep you going all day! It’s filling, and it cost about $11 for
the whole week, not bad! If you’re enjoying this budget prep, subscribe
and hit the bell so you don’t miss any new videos. For dinner I’m using one of my favorite
Trader Joe’s items: veggie patties! Loaded with the works and eggs, and roasted
veggies on the side. For the veggies, I combine sweet potato wedges,
carrots, broccoli, avocado oil, garlic powder, oregano, and salt
& pepper on a tray and toss to coat. I roast for 30 minutes until beginning to
brown and tender. I chose these vegetables because they are
some of the more affordable options, but you could use whatever you prefer! For the veggie patties—I’m using the carrot
& pea today but I also love the broccoli & cauliflower
ones— I simply cook on a skillet until browning
and flip. I load them up with tomato slices, spinach
leaves and eggs! Dinner cost me about $17 for the week. So awesome! And this entire prep came out to be just about 30 bucks
and change, with some leftover ingredients like broccoli,
some veggie patties, and a few eggs that you could keep to use
for even more meals. Crazy!! How do you meal prep on a budget? Do you have any tips and tricks to share? Comment below and let me know! If you want to save a few bucks on this prep and don’t want to use the pre-made veggie
patties, you can make your own! I’ll be sharing my recipe for homemade veggie
patties in this week’s newsletter— be sure to sign up at for
our FREE for weekly newsletters with special subscriber-only recipes and giveaways! Anyone who subscribes this month and anyone
who’s already been subscribed will be entered in our January giveaway, for
a chance to win one of THREE Nutribullets! I’ve got TONS more recipes that are perfect
for meal prep in my 2 NEW EBOOKS! The freezer oatmeal cups from this prep are
just one of the 35 recipes in my Vegetarian Meal Prep Recipes eBook,
and I have 35 MORE recipes in my Low Carb Meal Prep Recipes eBook! ALL of the recipes are gluten-free and dairy-free,
many are Whole 30 approved, and a lot of the vegetarian ones are also
vegan. Each book can also come as a package with
my Meal Prep: A Beginner’s Guide eBook, which is full of strategies for making meal
prep more efficient AND includes a bonus recipe ebook. You can find all of these eBooks and more
at, and use the code “KICKSTART” for 10% off
any eBook or package of your choice. Also, just so you know, this video was NOT
sponsored by Trader Joe’s or anyone else, I’m just a true fan. Have a great week! I’ll see you here on Thursday, and remember, it’s all a matter of Mind Over Munch.

12 thoughts on “$30 Trader Joes Meal Prep Breakfast Lunch and Dinner! – Mind Over Munch

  1. Since I discovered how wonderful vegetables taste roasted I have a love for them now. Since you did the meal prep with them, do you have any advice on eating them the next day as far as heating them, should you microwave, re-heat in the oven or what do you do?

  2. I make a similar tuna mixture for my baked potatoes but for some reason ive never thought of adding taco seasoning so i will definitely be trying that! The oatmeal cups are a great idea too.

  3. One of my favorite things to buy at the grocery store is the garlic butter French loaf. (Completely unhealthy!) it makes a great side and when I’m ready to use it up, I make French bread pizza.

  4. You say breakfast was "under $3 for the week" but your final picture contains blueberries and coconut shreds… those are definitely not $1 per unit you buy them in. It would be nice if you would factor those in as well.

Leave a Reply

Your email address will not be published. Required fields are marked *