How Much Do Meal Preps Cost for a Plate?

December 10, 2025 •

4 min read

According to a 2025 analysis by Journey Foods, cooking at home is five times more affordable than ordering from a restaurant. Knowing how much do meal preps cost for a plate can help you maximize these savings by allowing you to control ingredients, portions, and waste.

Quick Summary

This guide provides a comprehensive cost analysis of homemade meal preparation, highlighting the main factors that influence the price per plate. It offers practical tips to reduce expenses, compares DIY meal prep with commercial services, and includes a detailed cost-saving table.

Key Points

Cost Variability: A homemade meal prep plate can range from $2 to over $10, heavily influenced by ingredients and preparation style.
Ingredient Impact: High-cost ingredients like specialty meats or out-of-season produce inflate the cost per plate, while budget-friendly alternatives like chicken thighs, lentils, and bulk grains lower it.
DIY vs. Services: Cooking yourself is typically the cheapest option, costing substantially less per serving than meal kit delivery ($5–$8) or fully prepared meal services ($11–$15+).
Strategic Planning: Creating a menu based on weekly sales, leveraging bulk purchases, and minimizing food waste are crucial for keeping costs low.
Hidden Costs: Remember to factor in your time, energy, and potential food waste when assessing the true cost of meal prepping.
Control and Savings: Meal prepping gives you full control over your nutrition and portion sizes, resulting in significant savings compared to frequent dining out.

The cost of meal prepping for a single plate can vary dramatically, ranging from as low as $2 to over $10, depending on numerous factors. The price is determined by ingredient choices, shopping habits, and whether you are cooking yourself or using a meal delivery service. By understanding these variables, you can take control of your food budget and ensure you are getting the most value for your money.

Factors Influencing the Cost Per Plate

Ingredient Selection and Sourcing

Your choice of ingredients is the single largest factor affecting your cost per plate. High-quality, specialty, or organic proteins like grass-fed beef or fresh-caught fish will naturally increase the price. In contrast, budget-friendly options such as chicken thighs, lentils, and canned goods can significantly lower the expense. Shopping seasonally for produce also plays a crucial role; out-of-season fruits and vegetables are often more expensive and less nutritious. Purchasing staple items like grains and dried beans in bulk can also lead to a lower per-unit cost over time.

Shopping and Cooking Habits

Your habits in the grocery store and kitchen directly impact the final tally. Sticking to a detailed shopping list helps prevent impulse purchases and food waste, a major hidden cost of cooking. Planning your menu around sales and store promotions can also yield considerable savings. In the kitchen, utilizing leftovers and repurposing ingredients—like using roasted vegetables in a soup base—minimizes waste and maximizes your grocery investment. Proper food storage is key to extending the life of your prepped meals and preventing spoilage.

DIY Meal Prep vs. Commercial Services

While cooking your own meals is generally the cheapest option, many people choose the convenience of a meal delivery service. These services vary widely in price and convenience.

Comparing Costs: DIY Meal Prep vs. Meal Kits


Feature	DIY Meal Prep (Budget)	Meal Kits (e.g., EveryPlate)	Premium Meal Services (e.g., Factor)
Cost Per Plate	~$2–$5	~$5–$8	~$11–$15+
Ingredients	Purchased locally, full control over quality and sourcing.	Pre-portioned, delivered to your door.	High-quality, sometimes organic or specialized (e.g., keto).
Convenience	Most time-consuming; requires shopping, planning, cooking, and cleaning.	Moderate convenience; eliminates shopping and meal planning.	Maximum convenience; ready-to-eat meals, minimal prep.
Variety	Limited only by your culinary skills and imagination.	Menu selection is limited to weekly offerings.	Offers curated and specialized meal options.
Food Waste	Risk is higher if not planned well.	Typically minimal, as ingredients are pre-portioned.	Minimal to none.

Hidden Costs to Consider

Beyond the raw food cost, other expenses can add up. The time you spend shopping, cooking, portioning, and cleaning is valuable, and some consider it part of the total cost. Furthermore, factors like energy costs (for cooking and refrigeration), equipment (containers, etc.), and potential food waste can affect your overall expenditure. Thinking strategically can help reduce these hidden costs, such as using multi-purpose ingredients or energy-efficient cooking methods.

Strategies to Reduce Your Meal Prep Costs

Plan Your Menu Strategically

Planning is the most effective way to save money on meal prep. Before heading to the store, create a menu for the week that leverages overlapping ingredients. For instance, roast a large batch of chicken to use in salads, stir-fries, and sandwiches. This minimizes waste and bulk buying opportunities.

Leverage Bulk Buying and Sales

Buying non-perishable staples like rice, quinoa, and lentils in bulk is a cornerstone of budget meal prep. Watch for sales on proteins and produce, and stock up when prices are low. Many grocery stores have a weekly flyer highlighting their sales, and shopping on specific days can yield extra savings.

Prioritize Budget-Friendly Proteins and Produce

Instead of expensive cuts of meat, opt for more economical sources of protein. Legumes, lentils, and eggs are incredibly cheap and nutritious staples for meal prep. Seasonal produce is always cheaper and more flavorful than its out-of-season counterparts.

Utilize a Freezer

Freezing is a powerful tool for preserving food and extending the life of your prepped meals. You can freeze cooked components, entire meals, or even raw produce and meats when you find them on sale. This prevents food from going bad and gives you a convenient option for busy days.

Conclusion

Ultimately, how much do meal preps cost for a plate is a question with a highly personalized answer. For the diligent home cook, a plate can cost as little as $2–$5, significantly undercutting restaurant or meal kit prices. This requires strategic planning, smart shopping, and minimizing waste. While meal kits and delivery services offer convenience, they come at a higher price point per serving. For those with time to invest, the financial savings and nutritional control of DIY meal prep are substantial. A careful cost-benefit analysis of your time, budget, and convenience needs is the best way to determine the right approach for you. The key takeaway is that with conscious choices, meal prepping remains one of the most cost-effective ways to eat healthily and save money.

For further resources on meal planning, you can explore guides from institutions like the National Institute of Open Schooling.

Frequently Asked Questions

Yes, studies consistently show that cooking at home, including meal prepping, is significantly cheaper than eating out or getting food delivered. Some data suggests it can be five times cheaper than ordering delivery from a restaurant.

To calculate your cost per plate, first determine the total cost of all ingredients for a recipe. Then, divide that total cost by the number of servings or portions the recipe yields.

The biggest cost factors are your ingredient choices and sourcing methods. Proteins, specialty items, and out-of-season produce are often the most expensive components. Your shopping habits, like bulk buying and planning, also play a significant role.

Yes, it is entirely possible to meal prep on a very tight budget. Focus on affordable and staple ingredients like grains (rice, oats), legumes (lentils, beans), and in-season vegetables. Look for recipes designed for budget-conscious cooking.

Meal prep delivery services offer convenience by sending pre-portioned ingredients or ready-to-eat meals, but they are typically more expensive per serving than cooking from scratch. They can save money compared to ordering from a restaurant.

To reduce food waste, plan your meals to reuse ingredients, and store food properly to extend its freshness. Freezing extra ingredients or cooked meals is also an effective strategy.

Excellent low-cost protein sources for meal prepping include chicken thighs, lentils, beans, eggs, and ground meat. These are versatile and can be used in a wide variety of recipes.