The answer to the question, how much is a 7 day meal prep, varies widely. The final cost depends on cooking method, ingredient quality, and the number of people served. DIY meals can be as low as $50 per week, while premium meal prep services can cost several hundred dollars. This guide analyzes different approaches to weekly meal preparation to identify the most cost-effective option for your needs.
Factors Influencing Your 7-Day Meal Prep Cost
Several key factors directly impact the total cost for a week's worth of meals. Being aware of these factors helps make intentional choices and stick to a budget.
- Method: The biggest cost differentiator is whether you cook or use a service. DIY is often cheapest for ingredients, but services save time.
- Ingredient Quality: Choosing between budget store brands, organic produce, or premium cuts of meat will greatly change the overall cost.
- Household Size: Costs scale with the number of people. Some bulk buying advantages reduce the per-person cost for larger families.
- Meal Complexity: Simple meals with staples are cheaper than complex recipes with many fresh or specialty ingredients.
- Food Waste: Inefficient planning can lead to spoiled ingredients, increasing the cost. Meal prep services boast minimal waste because of pre-portioned ingredients.
The Cost of DIY 7-Day Meal Prep
Cooking meals from scratch is often the most affordable route. The cost for a 7-day DIY meal prep can range widely, from budget-friendly to more moderate, depending on shopping habits.
Budget-Friendly Approach
For a single person, a budget-focused DIY meal prep could cost $50 to $80 weekly. This approach includes:
- Prioritizing cheap, high-yield ingredients such as pasta, rice, potatoes, eggs, and beans.
- Focusing on simple, repeatable meals (e.g., chili, curry, sheet pan meals).
- Buying seasonal vegetables and sticking to cheaper protein sources like chicken thighs, canned tuna, or lentils.
- For a family, budgeting around $100 per week for groceries is possible but requires strict meal planning and smart shopping.
Moderate-Cost Approach
Most home cooks fall into this category, aiming for a balance of cost and variety. A single person might spend $80 to $120 per week for ingredients that include more varied proteins like chicken breast or ground turkey, more fresh vegetables, and some convenience items. Cooking for a family could easily push the weekly grocery bill to $150 or more.
Premium/Organic Approach
Those who prefer high-quality, organic ingredients or expensive specialty items like grass-fed beef or fresh seafood will face a significantly higher weekly cost. A single person could exceed $150 in weekly grocery costs, while a family's bill could reach several hundred dollars.
The Cost of Meal Prep Services and Kits
Outsourcing meal prep to a company removes the shopping and cooking, but at a premium. There are two main types of services.
Subscription Meal Kits
Services such as Home Chef and EveryPlate deliver pre-portioned ingredients and recipes. This saves on planning and shopping time. The cost per serving is typically between $6 and $12, depending on the number of meals and servings per week. A week of meal kits for two people could range from $60 to $120. While more expensive than a budget DIY approach, it can be cheaper than ordering takeout.
Full-Service Prepared Meal Companies
For maximum convenience, prepared meal services deliver ready-to-heat, fully cooked meals. Prices are higher, ranging from $8 to $15 or more per serving. A full 7-day plan (21 meals) from a premium provider can easily cost over $300. The benefit is the complete elimination of cooking and cleanup.
DIY vs. Meal Prep Service Cost Comparison
| Aspect | DIY Meal Prep (Budget) | DIY Meal Prep (Premium) | Meal Kits (e.g., Home Chef) | Full-Service Prep (e.g., Suzy's Kitchen) |
|---|---|---|---|---|
| Cost per Week (Single) | $50 - $80 | $100+ | $60 - $120 | $150 - $350+ |
| Cost per Week (Family) | ~$100+ | ~$200+ | $100 - $300+ | ~$300+ |
| Time Investment | High (Planning, Shopping, Cooking) | High (Planning, Shopping, Cooking) | Moderate (Cooking) | Very Low (Heating) |
| Convenience | Low (Full hands-on effort) | Low (Full hands-on effort) | High (Less planning, pre-portioned) | Very High (Ready-to-eat) |
| Food Waste | Higher (Potential for spoilage) | Higher (Potential for spoilage) | Minimal (Pre-portioned) | Minimal (Single portions) |
| Customization | Unlimited (Full control) | Unlimited (Full control) | Limited (Set weekly menus) | Moderate (Curated options) |
How to Lower Your Meal Prep Costs
If choosing the DIY route, several strategies reduce weekly spending.
- Shop Seasonally: Buying produce in season is often cheaper and more flavorful.
- Plan Effectively: Create a detailed meal plan to guide your shopping list. This prevents impulse buys and minimizes food waste.
- Embrace Staples: Fill your pantry with inexpensive staples such as rice, pasta, oats, and lentils, which form the base of many budget-friendly meals.
- Buy in Bulk (Smartly): Non-perishable items like spices, grains, and frozen vegetables can be more economical in bulk. For perishables like meat, only buy bulk if you can properly freeze the excess.
- Use Cheaper Protein Sources: Substitute expensive cuts of meat with budget-friendly alternatives like chicken thighs, eggs, beans, or lentils.
- Limit High-Cost Items: Reduce reliance on expensive snacks, high-cost organic produce, and premium meats.
- Batch Cook: Prepare large quantities of a single ingredient (e.g., cook a big pot of rice) that can be used in multiple meals throughout the week.
Conclusion: Finding the Right Balance for Your Budget
The cost of a 7-day meal prep reflects your choices. A budget-focused DIY approach offers the most significant savings, potentially costing under $100 per week for one person. Meal kits provide a convenient middle ground, while prepared meal services prioritize ease over cost. Your decision should weigh the value of your time against budget goals. Combining meal prep techniques, such as batch cooking and smart shopping, can create a sustainable and affordable system. For more budget-friendly meal ideas, Budget Bytes offers helpful resources.
