5 meals, under $10, made in 15 minutes.

If you’re anything like me, you try to make everything as easy as possible, as quick as possible, and as cheaply as possible. I always meal prep my lunches for my work week on Sundays, so I can make myself eat healthy and not spend money on going out.

When I go out to lunch, I usually spend around $10 per lunch. Now, say you did that for the whole week… that’s $50 (just on lunch…ouch).  My go-to meal prep lunch costs me under $10 to make when I shop at Aldi. That’s $2/meal and a savings of $40. Do that for a whole month and you just saved yourself $160. Plus when I meal prep, I can control myself and not order that delicious ooey gooey mac & cheese on the menu (that I want so badly I am drooling as I type this).

As a Crossfit coach, I have always done my best to educate myself when it comes to eating healthy and fueling my body correctly. I care about what goes in my body and I care about how I feel throughout the day. I know I am going to feel beyond awful after eating that delicious ooey gooey mac & cheese and end up taking a nap under my desk (I wish).

I always aim for lean protein (chicken, turkey, fish), healthy carbs (rice, quinoa, sweet potatoes), and whatever veggies i’m in the mood for. Then, my snacks usually consists of nuts, fruits, and RX bars.

When I am sitting around on a Sunday, trying to think of what to make for my work lunches that week that’s cheap and easy as can be, I always make my version of Sausage & Rice.

Meal Prep - What you need

Here’s what you need:

  • Turkey Sausage
  • Two big peppers, any color
  • A container of sliced mushrooms
  • Brown rice (I have a big bag from Aldi, but when I am feeling extra crunched on time, I use microwave bags too)
  • Half a white onion
  • Garlic
  • Salt & pepper (and a little cayenne if you like it spicy)
  • Coconut oil or olive oil (I am a huge fan of coconut oil and the millions of health benefits and uses – totally worth the buy)

Here’s how I make it (about 15 minutes total):

  • Chop veggies into bite-size pieces
  • Slice turkey sausage into thin slices
  • In a skillet on medium heat with your oil, add in all the veggies with a dash of salt and pepper until cooked the way you like them (I like mine to have a nice crisp to them)
  • Pour veggies into a bowl
  • Add turkey slices into the skillet until they’ve got your desired char on them
  • Heat up rice (if you used a microwave pack like I did)
  • Portion out your 5 lunches and store ‘em in the fridge for easy grab-n-go morning

Sausage and Rice cooking


How easy was that?! If you want to use different veggies, go right ahead. This meal can be transformed so many different ways. Use different spices, use sweet potatoes instead of rice, or chicken instead of sausage. Cheap, healthy, and affordable… Win, win, win.

Let me know what you think by commenting below and share how you made this meal your own. Bon appetit!


Sausage and rice meal

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