“There’s food at home!” We’ve all heard the phrase, but as college students, meal prepping makes it a win. Think of it as having your own personal chef—except, of course, the chef is you. The best part? You’re not breaking the bank! For college students, it’s a game changer. You can wake up without worrying about meals because you have a week’s worth of delicious, affordable options ready to eat.

Anuja Joshi, a certified dietitian, specializes in helping people find diet plans tailored to their needs and lifestyle. For those who fear eating the same thing all week, Joshi says that meal prepping can still offer variety and excitement by trying different ingredients and experimenting with spices.

“Planning meals ahead of time is essential for maintaining a balanced diet, especially amidst the pressures of college life,” says Joshi. She emphasizes the importance of simple recipes and suggests nutrient-dense ingredients like beans, quinoa and vegetables. 

Here are Joshi’s top tips to help you get started with meal prepping.

1) Plan your meals and make a menu

Start by deciding what you want to eat for the week, including breakfast, lunch, snacks and dinner. Begin with three to four recipes you enjoy and know how to make. Use a rotating menu to plan your meals for each day of the week. Keep your menu visible on your fridge or calendar to stay organized.

2) Choose simple recipes

Stick to easy-to-make recipes that work well in large batches, such as stir-fries, salads, soups and grain bowls. These recipes save time and effort while offering variety.

3) Focus on budget-friendly staples

Prioritize budget-friendly staples like rice, pasta, beans, frozen veggies and proteins. If you buy in bulk and shop at stores like Aldi or Walmart, look for sales and use coupons—you can save even more. 

4) Pick a day to prep

Dedicate one day of the week to meal prepping. Use this day to cook, portion and store your meals, ensuring everything is ready for the week ahead.

5) Batch cook

Prepare large portions of grains, proteins and roasted or steamed vegetables. This saves time and makes it easy to assemble meals throughout the week.

6) Store your meals properly

 Portion your meals into individual, airtight containers for each day, labeling them with meal names and dates to keep track of freshness. Store them in the fridge for four to five days. If any ingredients might make the meal soggy, such as salsa, keep them separate to mix in just before eating.

Easy-to-Meal-Prep Recipes:

You can easily create these recipes for $15 to $35 and eat them for three to four meals throughout the week—making them perfect for college students on a budget.

Veggie Fried Rice

This quick and flavorful veggie fried rice is a perfect budget- friendly option. The mixed vegetables add color and nutrients, while the eggs bring extra protein. The optional sesame oil gives it a rich, nutty flavor, but even without it, this dish is a satisfying go-to for busy college students.

Four Meals – $18.24 with sesame oil, $13.25 without   

Ingredients:

• 3 cups cooked rice
• 1 cup frozen mixed vegetables (peas, carrots, corn)
• 2 eggs, beaten
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil (optional)
• 2 green onions, chopped

Instructions:

Heat a pan over medium heat and scramble the eggs. Set it aside.

In the same pan, add the sesame oil and frozen vegetables. Cook until heated through.

Add cooked rice and soy sauce, stirring to combine.

Stir in the scrambled eggs and green onions.

Storage:

Divide into containers and store in the fridge for up to four days.

Reheat in the microwave or on the stove.

Greek Chicken Bowls

Greek chicken bowls are fresh, flavorful and packed with protein. Juicy, seasoned chicken pairs perfectly with crisp vegetables and quinoa or rice for a balanced meal. 

3 Meals – $33.05 with feta cheese, $29.06 without 

Ingredients:

• 2 boneless, skinless chicken breasts, cut into strips
• 1 tablespoon olive oil
• 1 teaspoon oregano
• 1 teaspoon garlic powder
• Salt and pepper (other spices based on your preference)
• 1 cup cooked quinoa or rice
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ¼ cup feta cheese (optional)

Instructions:

Season chicken with olive oil, oregano, garlic powder, salt and pepper (other spices according to preference).

Cook chicken in a pan over medium heat until the internal temperature reaches 165 degrees.

Divide cooked quinoa or rice into meal prep constrainers.

Top with chicken, cucumber, tomatoes, red onion and feta cheese.

Storage:

Store in fridge for up to four days. Reheat in the microwave or eat cold.

Breakfast Burritos

These easy and filling breakfast burritos are perfect for busy mornings. Packed with protein from eggs and black beans, plus the flavors of salsa and cheese, make these a delicious grab-and-go option.

Four Meals – $17.55

Ingredients:

• 6 large eggs
• ½ cup black beans, drained and rinsed
• ½ cup shredded cheese
• ½ cup salsa
• 4 large tortillas

 Instructions:

Scramble eggs in a pan.

Add black beans and cook for another minute.

Place egg mixture in the center of each tortilla and sprinkle with cheese.

Roll up the tortillas, folding in the sides as you go.

Add a spoonful of salsa, if desired, when eating.

Storage:

Wrap each burrito in foil or plastic wrap and store in the fridge for up to 4 days. Reheat in microwave.

Taken from the Winter 2024 print issue of Inside Fullerton. Read it here.