Meal Prep
I am a Junior in College and just moved into my first off-campus apartment with three of my close friends. We are struggling to maintain healthy diets because of how busy we are with work and school. Can you give me a meal prep schedule that is affordable, easy, and nutritious for four college women along with healthy meal ideas?
That’s exciting that you’ve moved into your first off-campus apartment! Here’s a simple and affordable meal prep schedule that you and your friends can follow, with some easy, healthy meal ideas that are perfect for busy college students:
Meal Prep Schedule:
Sunday – Main Meal Prep Day (2-3 hours)
Prep your breakfasts, lunches, and snacks for the week.
Cook two large batches of dinner meals that can be alternated throughout the week.
Chop veggies, cook grains, and make any sauces.
Wednesday – Midweek Prep (30-45 minutes)
Prep a few fresh snacks or lunch components.
Cook a fresh dinner for the next couple of nights if needed.
Friday – Light Prep (15-30 minutes)
Make sure you have quick-to-grab items for the weekend.
Cook a fun meal for a Friday night dinner.
Affordable & Easy Meal Ideas:
Breakfast:
Overnight Oats (Meal Prep Sunday for the week)
Ingredients: Oats, almond milk (or any milk), chia seeds, honey, and fresh or frozen fruits (berries, bananas).
Mix oats, chia seeds, and milk in a mason jar. Top with fruit in the morning.
Cost-effective and takes 5 minutes to prep.
Egg Muffins (Meal Prep Sunday, Lasts 3-4 Days)
Ingredients: Eggs, spinach, diced bell peppers, onions, cheese.
Whisk eggs, mix in veggies and cheese, pour into muffin tins, and bake for 15 minutes.
Great grab-and-go breakfast.
Smoothie Packs (Prep Sunday, Grab During Week)
Prep bags with spinach, frozen fruit (banana, berries), and chia seeds. In the morning, blend with almond milk.
Nutritious and fast breakfast on busy mornings.
Lunch:
Mason Jar Salads (Lasts 4-5 Days)
Layer ingredients in mason jars: dressing, grains (quinoa), protein (chicken or chickpeas), veggies, leafy greens.
Shake it up and eat for a quick and easy lunch.
Quinoa & Veggie Bowls (Make 3-4 Servings on Sunday)
Cook quinoa, roast veggies (zucchini, carrots, bell peppers), and add a protein (chicken, tofu).
Drizzle with a simple olive oil and lemon dressing.
Turkey and Avocado Wraps (Quick Prep)
Wrap turkey, avocado, spinach, and hummus in a whole-grain tortilla.
Fast and filling lunch idea.
Dinner:
Stir-Fry with Rice or Noodles (Make Enough for 2 Nights)
Ingredients: Mixed frozen veggies, soy sauce, sesame oil, chicken or tofu, rice or noodles.
Stir-fry the veggies and protein, cook rice or noodles, and mix together with sauces.
Affordable and customizable with whatever veggies and proteins you like.
Slow Cooker Chili (Make on Sunday, Eat for 2-3 Nights)
Ingredients: Ground turkey, beans, diced tomatoes, onions, and spices (chili powder, cumin).
Toss everything in the slow cooker in the morning and have dinner ready by evening.
Taco Night (Easy, Quick, and Fun)
Ingredients: Ground beef or beans, taco seasoning, tortillas, shredded lettuce, cheese, and salsa.
A fun dinner that can also turn into taco salads for lunch the next day.
Snacks:
Veggies and Hummus
Greek Yogurt with Honey and Granola
Hard-Boiled Eggs
Trail Mix (Pre-make bags for the week)
Fruit (Apples, Bananas, Grapes)
Grocery List:
Proteins: Eggs, ground turkey, chicken breast, tofu, canned beans.
Grains: Oats, quinoa, whole-grain tortillas, brown rice.
Veggies: Spinach, bell peppers, zucchini, frozen mixed vegetables, avocados, lettuce.
Fruits: Bananas, berries (frozen), apples.
Dairy/Alternatives: Greek yogurt, almond milk, cheese.
Miscellaneous: Hummus, chia seeds, nuts, olive oil, spices (chili powder, cumin), soy sauce.
Tips for Success:
Buy items in bulk (grains, frozen veggies) to save money.
Rotate meals so you don’t get bored.
Share cooking duties with your roommates, so no one is overwhelmed.
This schedule is designed to keep your meals varied, nutritious, and cost-effective while fitting into your busy college lives.