Meal Prepping on a College Budget

Meal prepping is cooking a large amount of healthy foods in advance for about a week (which I’ve found is easiest for college students). Meal prepping can be a pain, but it helps portion your meals, forcing you to make healthy choices, and saves you money and time during the week. I know when people talk about meal prepping they usually relate it to athletes or bodybuilders, but anyone can meal prep and it doesn’t have to be intimidating!  

To start meal prepping pick one day a week you want to dedicate to planning and cooking your meals for the week. Each meal should contain a protein, starch, and a vegetable.

BREAKFAST

Overnight Oats

What you need:

  • Rolled or quick oats
  • Flavored yogurt
  • Fruit of choice
  • Milk of choice
  1. Add ½ cup of oats in the bottom of a mason jar, then add your choice of yogurt (my favorite is raspberry).

  2. On top of the yogurt add your favorite fruit (I add strawberries).

  3. At the end, top it off with milk. Leave the mason jar shut in the fridge all night, and in the morning you will have a delicious and healthy version of oatmeal!

 

LUNCH

Chicken Stir-Fry

What you need:

  • 5 boneless, skinless chicken breasts cut into pieces
  • 1 tablespoon olive oil
  • 2 tablespoons sesame oil
  • 1 ½ cups broccoli (cut up)
  • 1 cup red onion
  • 2 big carrots, diced
  • 6 brown mushrooms
  • 1 tablespoon of hoisin sauce (or other chicken stir-fry sauce)  
  1. In a large pan, heat olive oil and 1 tablespoon of sesame oil, then add the chicken pieces until brown.

  2. Remove chicken from pan and set aside.

  3. Add the rest of the sesame oil to the pan and add in all of the veggies except mushrooms.

  4. Once all the veggies have simmered, toss in the mushrooms, chicken and hoisin sauce. This recipe would go very well with a side of brown rice.

  5. Once everything is cooked, evenly portion it in containers for the week.  

 

DINNER

Chicken & Rice

What you need:

  • 5 individual chicken breasts
  • Seasonings for meat
  • 3 cups of quinoa (1/2 cup for every night)
  • 4 cups of broccoli

All these ingredients will be cooked individually; however, it is easily preserved throughout the week.

  1. The chicken breast can be grilled or pan-seared with seasoning like Lawry’s or other chicken seasonings.

  2. Quinoa can be cooked in a saucepan (just follow directions on the box).

  3. Broccoli can be steamed, which is the most nutritional way to cook it.

  4. Once all of these items are cooked, you can put them in a container together or as separate meals. Now you’re all ready for the week!

 

I hope you enjoy these delicious meals! Send us pictures of your healthy meal prep ideas or recipes to be featured on our Instagram!