BBQ Shrimp is juicy, buttery, and packed with smoky, garlicky flavor. Ideal for a weeknight, the shrimp roast quickly in the oven, then get tossed in a bright, savory sauce that’s perfect for soaking up with crusty bread.
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Juicy BBQ shrimp ready in just 25 minutes!
While the name says “BBQ,” there’s no grill involved in this BBQ shrimp recipe. Instead, you get a deeply savory, slightly tangy, smoky and buttery sauce that coats every bite of oven-roasted shrimp. Delectable!
Serve this recipe straight from the pan with plenty of bread for soaking up that delicious sauce and dinner is done.
Let’s talk about why this recipe works so well:
Fast and Impressive. This recipe has restaurant-style flavor, but it requires only 10 minutes of cooking time in the oven. (For more quick and easy shrimp recipes, try my Shrimp Bowl or Grilled Shrimp.)
Big, Bold Flavor. You get the smoky, earthy spices you love from BBQ, plus bright lemon, savory Worcestershire, and the juicy shrimp bathed in butter. So! Good!
Oven-Roasted Simplicity. No heating up the grill or cleaning the grates!
Ingredients and Substitutions
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
Jumbo Shrimp. I purchase frozen jumbo EZ peel shrimp, thaw overnight, then remove the shells myself, leaving the tails on.
BBQ Seasonings. Smoked paprika, chili powder, garlic powder, onion powder, kosher salt, ground black pepper, and cayenne pepper.
Butter. Creates that rich, velvety sauce.
Garlic and Green Onions. To create a savory, aromatic base for the sauce.
Worcestershire Sauce. Adds umami and complexity.
Lemons. You’ll need lemon juice for the sauce, plus additional lemon wedges for serving.
Crusty French Bread. This No Knead Bread would also work well!
What to Serve with BBQ Shrimp
Crusty Bread. Essential for soaking up the sauce! Buy a baguette or French bread, or try this homemade Rosemary Olive Oil Bread.
Rice or Grits. Cheesy grits would be amazing with this BBQ shrimp! Cooked brown rice is great for soaking up the sauce too.
Salad. You can either add the shrimp directly to a salad as a protein, or serve a simple salad like this Arugula Salad on the side.
Veggies. Make it a meal with Sauteed Cabbage or Air Fryer Broccoli.
BBQ shrimp is roasted with bold spices and coated in a rich butter sauce. A quick, flavorful dinner perfect for soaking up with bread!
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For the Sauce:
6tablespoonsunsalted buttercut into 4 pieces, divided
4clovesgarlicfinely minced
4green onionsthinly sliced, with white/light green and dark green parts divided
3tablespoonsWorcestershire sauce
2tablespoonsfreshly squeezed lemon juice
Lemon wedgesfor serving
Crusty French breadsliced, for serving
Place a rack in the center of the oven and preheat to 450°F. Line a rimmed baking sheet with parchment paper.
Pat the shrimp dry. Place in the center of the prepared baking sheet, then toss with the oil, smoked paprika, chili powder, garlic powder, onion powder, salt, black pepper, and cayenne pepper. Spread into a single layer. Set aside.
While the oven preheats, ensure that you have every remaining ingredient prepped and near the stove.
Once the oven is preheated, place the shrimp in the oven and roast 3 to 5 minutes, until the shrimp are just barely cooked through; they should turn pink and opaque and tighten into a “C.”
As soon as the shrimp go into the oven, make the sauce: In a small saucepan over medium-low heat, melt 1 piece of the butter. Add the garlic and the white/light green parts of the green onions. Cook until fragrant, about 30 seconds.
Turn off the heat. Whisk in the Worcestershire sauce and lemon juice.
Working 1 piece at a time, continue to whisk in the butter, waiting until each piece melts fully before adding the next. Be patient, as it will take each piece will take longer than you expect to melt (this gradual process gives you a smooth, velvety sauce). Taste and season with salt and/or black pepper to taste.
Pour the sauce evenly over the top of the roasted shrimp and toss gently to coat. Finish with the reserved green onion tops and serve with additional lemon wedges and crusty bread.
TO STORE: Refrigerate leftovers in an airtight container for up to 2 days.
TO REHEAT: Warm gently on the stove or in the microwave. Be careful not to overcook the shrimp.
*I purchase frozen jumbo EZ peel shrimp, thaw overnight, then remove the shells myself, leaving the tails on.
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By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.
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Weekly Meal Plan
Grocery Costs
Shrimp Bowl: $11.48—$5.74 per serving
Baked Salmon with Air Fryer Green Beans: $29.84—$4.97 per serving
Grilled Chicken Fajitas: $16.48—$2.75 per serving
Quinoa Salad: $13.92—$2.32 per serving
Vegetarian Burrito: $14.88—$2.48 per serving
Easy Strawberry Cake: $11.46—$1.91 per serving
Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.
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Hi friends! Can we talk about grocery prices for a second? Because wow. Every time I check out lately I do a little internal scream.
The good news: meal prepping has been an absolute lifesaver for keeping our food budget in check without sacrificing the quality and nutrition my family actually needs. As an integrative health practitioner, I care a lot about what we’re eating — but as a mom trying not to lose her mind at Whole Foods, I also care a lot about what it costs.
Today I’m sharing my full system: how to meal prep for a week on a budget, including a real grocery list, cost breakdowns, and the actual recipes we rotate through. Let’s get into it!
How to Meal Prep for a Week on a Budget (With a Full Plan + Grocery List)
Why Meal Prepping Actually Saves Money
When you don’t have a plan, you end up with two things: random groceries that don’t make full meals, and a DoorDash order at 6pm because nothing came together. (Been there. No judgment.)
Meal prepping flips that script. You buy exactly what you need, use everything you buy, and the “what’s for dinner?” panic disappears. Studies show that meal planning is one of the most effective strategies for reducing food waste and household food spend – and in my own life, it’s the difference between a $300 grocery week and a $150 one.
The other bonus? When healthy food is already prepped and waiting in your fridge, you actually eat it. It’s wild, I know.
Budget-Friendly Ingredients to Build Around
These are the staples I always keep stocked. They’re cheap, nutritious, and endlessly versatile — and as an IHP, I love that they also support gut health, stable blood sugar, and sustained energy (which matters a lot for busy moms in particular):
Proteins: Eggs, canned tuna, canned salmon, chicken thighs (cheaper than breasts and more flavorful), dried or canned beans and lentils, organic ground beef when on sale, organic sprouted tofu
Carbs/bases: Brown rice, quinoa, oats, sweet potatoes, regular potatoes, whole grain pasta
Produce: Whatever’s in season (always cheaper), frozen vegetables (frozen at peak freshness — totally underrated), bananas, apples, cabbage, carrots, onions
Pantry heroes: Olive oil, canned tomatoes, coconut milk, chicken or veggie broth, spices you already own
My shopping strategy: I try to hit Trader Joe’s first for the best prices, grab pantry staples from Thrive Market (that link gets you 40% off your first order!), and fill in the rest at Whole Foods. A little extra effort, but it makes a real difference.
My Weekly Meal Prep System
I keep it simple: 2-3 main meals + 1 breakfast + snacks, prepped on Sunday. That’s it. I used to try to prep 6 different things and end up with food waste and a messy kitchen. Scaling back was the move.
Here’s my Sunday rhythm:
Check the pantry first before writing a single grocery list. You probably have more than you think — a forgotten can of beans, half a bag of rice, some frozen chicken.
Pick your proteins and cook them all at once (sheet pan, Instant Pot, or stovetop)
Cook a big batch of grains — rice or quinoa that can go into multiple meals
Roast a sheet pan of veggies — they go with everything
Assemble into containers for grab-and-go meals
Total active time: usually 1.5–2 hours. Then I’m done for the week.
I store everything in glass containers and use Souper Cubes for soups and stews I want to freeze — you can pop them out and store them in bags, which is incredibly satisfying.
Full Weekly Meal Plan (Under $150 for a Family of 4)
Here’s a sample week. Mix and match based on what you have and what’s on sale.
I made a full PDF of this plan that you can download and print here: meal_plan_grocery_printable
Sunday Prep: Cook shredded chicken thighs, a big pot of rice, hard-boil eggs, roast a sheet pan of veggies, make a batch of overnight oats
Monday
Breakfast: Overnight oats with banana and almond butter
Lunch: Rice bowl with shredded chicken, roasted veggies, and salsa
Dinner: Vegetarian chili (recipe below) with cornbread
Tuesday
Breakfast: Scrambled eggs with leftover roasted veggies
Lunch: Vegetarian chili leftovers
Dinner: Greek pasta salad with chickpeas
Wednesday
Breakfast: Overnight oats
Lunch: Greek pasta salad leftovers
Dinner: Southwest chicken bowls
Thursday
Breakfast: Eggs + fruit
Lunch: Southwest chicken bowl leftovers
Dinner: Quick lentil soup (recipe below)
Friday
Breakfast: Smoothie with frozen fruit + oats
Lunch: Lentil soup leftovers
Dinner: Sheet pan salmon (or tuna) with rice and whatever veggies are left
Weekend: Use up whatever’s left, clean out the fridge, start fresh Sunday
Grocery List for the Week Above
Proteins
2 lbs chicken thighs
1 dozen eggs
2 cans canned salmon or tuna
2 cans chickpeas
1 bag dried lentils
Grains & Carbs
2 cups brown rice or quinoa
1 lb whole grain pasta
Rolled oats
Produce
Bananas, apples
2 sweet potatoes
1 head of broccoli or bag of frozen broccoli
Bell peppers, onions, garlic
1 bag baby spinach or mixed greens
Frozen mixed veggies
Pantry
2 cans diced tomatoes
1 can black beans
1 can kidney beans
1 can green chilies
Chicken broth
Olive oil, chili powder, cumin, oregano, salt, pepper
Estimated total: ~$120–$145 depending on your store and region. Trader Joe’s and Thrive Market will get this number down further.
Download your printable here: meal_plan_grocery_printable
Cheap & Healthy Meal Prep Recipes
Vegetarian Chili (~$2.00/serving)
This is our most-made recipe. One pot, packed with fiber and plant protein, and it genuinely gets better the next day.
Ingredients:
1 can black beans
1 can kidney beans
1 can diced tomatoes
2 sweet potatoes, diced and cooked
1 onion, diced
1 bell pepper, chopped
1 can green chilies
1 tbsp chili powder
½ tsp oregano
½ tsp cumin
Salt, pepper, and a squeeze of lime to finish
Instructions: Sauté onion and bell pepper in olive oil until soft. Add everything else and simmer for 30 minutes. Let cool, portion into containers. Done!
Southwest Chicken Bowls (~$2.50/serving)
Shredded chicken thighs + rice + black beans + roasted veggies + salsa. Customize with cheese, avocado, or hot sauce. Make a big batch and it handles lunch and dinner for two days.
Easy Lentil Soup (~$1.50/serving)
1 cup dried lentils (rinsed)
1 onion, diced
3 cloves garlic
2 carrots, chopped
1 can diced tomatoes
4 cups chicken or veggie broth
1 tsp cumin, ½ tsp turmeric, salt and pepper
Sauté onion, garlic, and carrots. Add lentils, tomatoes, broth, and spices. Simmer 25–30 minutes until lentils are tender. Lentils are genuinely one of the best budget foods out there — they’re high in fiber, plant protein, and folate, which is especially important for women.
Greek Pasta Salad with Chickpeas (~$2.00/serving)
Cook whole grain pasta, toss with chickpeas, cucumber, cherry tomatoes, olives, red onion, and a simple olive oil + lemon + oregano dressing. Stays great in the fridge for 4 days. Perfect for no-heat lunches.
Overnight Oats (~$0.75/serving)
½ cup rolled oats + ½ cup almond milk + 1 tbsp chia seeds + banana or frozen berries. Mix the night before, grab in the morning. That’s it. Oats are one of the most underrated blood-sugar-friendly breakfast options — the beta-glucan fiber keeps you full for hours.
Tips to Stretch Your Budget Even Further
Buy frozen produce without guilt. Frozen fruits and veggies are picked and frozen at peak ripeness, so the nutrient content is often better than fresh produce that’s been sitting in transit for a week. Frozen broccoli, peas, and mixed berries are staples in my house.
Cook once, eat twice (or three times). Every dinner should make enough for at least one lunch the next day. This is built into the plan above and it’s genuinely the biggest money-saver.
Use your freezer aggressively. Soups, chilis, and cooked grains all freeze beautifully. Whenever I make a big batch of chili, I freeze half in Souper Cubes so future-me has a whole meal waiting.
Embrace the “bowl” format. A protein + a grain + a veggie + a sauce = infinite meal combinations from the same prepped components. It doesn’t have to be complicated to be good! We loooove the Kevin’s sauces for quick and easy meals.
Shop sales strategically. If chicken thighs or ground beef are on sale, buy more than you need and freeze it. Same with canned goods – stock up when prices are low.
Frequently Asked Questions
How do I meal prep for a week on a budget? Start by checking your pantry, then build your plan around 2–3 affordable proteins, a batch of grains, and whatever produce is in season or on sale. Cook everything on Sunday in one focused session and you’re set for the week.
What is the cheapest meal to meal prep? Lentil soup and vegetarian chili are the most budget-friendly – both come in under $2 per serving, make a huge batch, and freeze well. Eggs are also your best friend at any meal. While they’re expensive for a dozen, the cost per serving is pretty low.
How much does it cost to meal prep for a week for one person? With the ingredients above, a single person could easily prep for a week on $40–$60 depending on your store and region. Splitting the recipes in half and focusing on eggs, lentils, and canned beans keeps costs lowest.
Is meal prepping actually worth it? 100% yes – especially right now when grocery prices are genuinely painful. Beyond the money savings, you waste less food, make healthier choices by default (because the food is already there), and eliminate the daily “what are we eating” stress. Worth every minute of the Sunday prep session.
How long does meal prepped food last in the fridge? Most cooked proteins and grains last 4–5 days. Soups and stews last up to 5 days in the fridge or 3 months in the freezer. Overnight oats are good for 3–4 days. When in doubt, freeze it.
What containers are best for meal prep? I love glass containers for fridge storage and Souper Cubes for freezing soups and stews in portioned blocks.
Meal prepping on a budget doesn’t have to mean boring food or spending your whole Sunday in the kitchen. With a simple system, a flexible plan, and a few go-to recipes, you can eat well, waste less, and actually look forward to opening your fridge.
Do you meal prep each week? What are your go-to cheap meals? Drop them in the comments – I’m always looking for new ideas to add to the rotation!
xo
I’ve also been loving Thistle meals for healthy lunches. Here is my link to try it out!
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If you’re craving a cozy, flavor-packed dinner with minimal effort, this baked ramen recipe delivers. Everything cooks together in one dish: diced chicken, crisp-tender broccoli, and chewy ramen noodles soaking up a rich, savory sauce made with Japanese BBQ, garlic, ginger, and sesame.
Unlike traditional stovetop ramen, this oven-baked version is completely hands-off, making it perfect for busy weeknights or easy meal prep. The result is a comforting, umami-loaded meal with just the right balance of protein, veggies, and noodles. Plus, it’s all ready in under an hour.
Only requires one pan: As a busy mom, this is such a game changer! Minimal prep, basically no cleanup. A win-win.
Easy to make: Dump it all in the casserole dish, and pour the sauce over the top. Bake, and enjoy!
Perfect for busy weeknights: Plop these baked ramen noodles in the oven, set the timer, and get ready for a delicious meal the whole family will love❤️.
What You’ll Need
Chicken: I prefer to use boneless, skinless chicken breasts for this recipe, but boneless, skinless chicken thighs will also work. Just make sure to cut it into evenly-sized chunks.
Ramen: You’ll need 3 blocks of packaged ramen noodles. No need to pre-cook them; just put them into the casserole dish right out of the package. Because you’ll be making your own sauce for this casserole, you don’t need the spice packets from the ramen packages.
Veggies: I used broccoli and diced red pepper, but honestly any stir fry veggie would be delish! Edamame, peas, onion, carrots, the options are endless!
Sauce: The sauce for this baked ramen recipe is primarily Korean BBQ with a few other pantry staples. It’s simple, yet super flavorful.
How to Make Baked Ramen Noodles
Add ramen noodles, broccoli, chicken, and bell pepper to a 9×13 baking dish.
Prepare the sauce by whisking together BBQ sauce, broth, sesame oil, soy sauce, garlic, and ginger.
Pour sauce over ingredients, making sure everything is submerged.
Cover with foil and bake for 25 minutes at 375℉.
Remove foil, stir, and bake uncovered for 10–15 more minutes.
Let sit for 10 minutes before serving.
Top with sesame seeds and enjoy.
Easy Swaps and Variations to Try
Noodles: Use spaghetti or rice noodles instead of ramen.
Protein: Swap chicken for chicken thighs, ground meat, tofu, or shrimp.
Veggies: Use whatever you have, I personally love using cauliflower, carrots, snap peas, or zucchini.
Sauce: Replace Japanese BBQ with teriyaki or hoisin.
Broth: Any broth works (chicken, veggie, or beef).
Garlic & ginger: Use powdered versions if you don’t have fresh garlic or ginger on hand.
Spice: Swap chili crunch for sriracha or red pepper flakes.
Toppings: Try crushed nuts instead of sesame seeds.
Storage
Store this baked ramen in an airtight container for up to 5 days in the refrigerator. I recommend portioning out this casserole into single servings for an easy grab-and-go meal prep option!
Reheating
Microwave: Place a serving of this baked ramen into a microwave-safe bowl and cook on high for 30 seconds – 1 minute.
Oven: Preheat oven to 350ºF. Place the entire casserole back into the oven (in its casserole dish) and reheat for around 15 minutes or until warm.
Stovetop: Add 1/2 tablespoon of olive oil to a large skillet. Then, transfer the casserole to the skillet and sauté over medium/high heat for around 5 minutes or until warm.
More of My Favorite Ramen Recipes
Preheat the oven to 375℉.
Place the ramen noodles, broccoli, chicken, and bell peppers in a 9×13 baking dish. Set aside.
In a large bowl, add the Japanese BBQ sauce, beef broth, sesame oil, soy sauce, garlic, and ginger. Whisk to combine.
Pour the sauce over the baking dish so everything is submerged. Cover with foil and bake for 25 minutes.
Remove the foil from the pan and stir everything together. Place back in the oven uncovered and cook for an additional 10-15 minutes.
Remove from the oven and allow to sit for 10 minutes.
Top with sesame seeds and serve.
3 packets of classic ramen noodles (just noodles, not the flavor packets).
Any broth can be used in this recipe.
Feel free to use boneless, skinless chicken thighs instead of chicken breasts.
Nutrition information is automatically calculated, so should only be used as an approximation.
