Creating a good weekly dinner menu for meal prep needs some careful planning. It helps to know which ingredients are really important. Here are some must-have foods to help you make balanced and tasty meals:

1. Proteins: It's good to have different types of proteins to meet everyone’s needs. Here are some options:

   • Chicken breast: This is a lean meat that costs about $3.25 per pound.
   • Ground turkey: A smart choice that’s cheaper at around $2.50 per pound.
   • Canned beans: These are about $0.80 per can and are great for plant-based protein.

2. Vegetables: Try to fill half your plate with veggies for a healthy meal. Here are some great picks:

   • Spinach: This leafy green is packed with nutrients and costs about $2.50 for a bag.
   • Bell peppers: Priced around $1.00 each, these are versatile and can be used in many dishes.
   • Seasonal options: Picking vegetables that are in season can save you money, sometimes up to 15%.

3. Grains: Whole grains are important because they give you fiber and energy. Think about using:

   • Quinoa: This grain costs about $4.00 per pound.
   • Brown rice: A basic and useful staple that is around $1.50 per pound.

4. Healthy Fats: Add some healthy fats to your meals for extra flavor and nutrition, like:

   • Olive oil: This costs about $7.00 per liter and is great for cooking.
   • Avocados: These are roughly $1.50 each, perfect for salads or spreads.

By including a variety of these ingredients in your shopping list, you can plan balanced meals easily. This will make meal prep simpler and more budget-friendly!