| ~$18
total week cost |
5
dinners covered |
$1.10
cheapest dinner |
Yes
all gluten-free |
Meal prep for two people is the format with the best return on cooking time of anything in this collection. One 90-minute Sunday session produces five weeknight dinners, eliminates the daily decision of what to eat, and keeps the per-meal cost between $1.10 and $1.45 per person per dinner — a total spend for both people for the week of approximately $18 to $20.
These three recipes are the engine of that system. They all refrigerate well, reheat quickly, and taste as good on Thursday as they did on Sunday. Two of them use the same base ingredients in different configurations, which means you only shop for one list.
Note: Triple Bean Soup and Mexican Quinoa are fully detailed in Article 24. Below we present them in a meal-prep-for-couples context with specific batch quantities and storage guidance.
Triple Bean Soup — 10g protein · 10g fiber · $1.10/serving · 30 min
Make a double batch (serves 4) on Sunday. Use three cans of beans — black, kidney, and chickpeas — with two cans of diced tomatoes and 4 cups of broth. Portion into two containers per person: one for Tuesday dinner, one for Thursday dinner. Total cost for four servings: approximately $4.40. Full recipe in Article 24.
Mexican Quinoa — $1.35/serving · 19 min · naturally GF
Make a double batch (serves 4) on Sunday. Use 1 cup dry quinoa with 2 cups broth, then stir in a full can of black beans, 1 cup corn, and a full cup of salsa. Portion into four single-serving containers. Total cost for four servings: approximately $5.40. Full recipe in Article 24.
Black Bean Fajita Skillet (Meal Prep Version)
| 14g
protein |
$1.45
cost/serving |
7 min
time |
Doubles easily
batch |
Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- 2 red bell peppers, sliced
- 2 green bell peppers, sliced
- 1 large onion, sliced
- 2 teaspoons olive oil
- 2 teaspoons fajita or taco seasoning
- Salt and pepper, to taste
- Serve with: warm rice, corn tortillas, or gluten-free flatbread
Instructions
- Heat olive oil in a large skillet over medium-high heat.
- Add the sliced peppers and onion. Cook for 3–4 minutes, stirring occasionally, until they soften and develop some color at the edges.
- Add the black beans, fajita seasoning, salt, and pepper. Stir and cook for another 2–3 minutes until the beans are heated through.
- For meal prep: allow to cool completely before dividing into containers. Refrigerate for up to 3 days.
- Reheat in a pan over medium heat for 2–3 minutes or microwave for 90 seconds. Serve with warm tortillas or rice.
| Tested note:
The Black Bean Fajita Skillet reheats better than either of the soups when you add a splash of water to the pan before reheating — it prevents the beans from drying out and helps the peppers regain their slight gloss. For meal prep specifically, undercook the peppers by about 1 minute on Sunday so they don’t turn mushy when reheated midweek. |
The 5-Dinner Week Plan for Two
- Monday: Black Bean Fajita Skillet with rice — $2.90 for two
- Tuesday: Triple Bean Soup (prepped Sunday) — $2.20 for two
- Wednesday: Black Bean Fajita Skillet (second portion) — $2.90 for two
- Thursday: Triple Bean Soup (second portion) — $2.20 for two
- Friday: Mexican Quinoa with avocado and lime — $2.70 for two
Total: approximately $12.90 for two people across five weeknight dinners. Per person: $6.45 for the week.
| From the cookbook:
These recipes are from the Vegan Diet Cookbook in the full cookbook bundle. [Get the cookbook bundle] |