Budget-Friendly College Meal Prep Plan

Meal prepping on a budget doesn’t have to be boring or time-consuming. For $60 or less*, you can prepare delicious, nutritious meals that will last all week - saving time and money while keeping you fueled for classes, work and everything in between. This guide will walk you through the best grocery picks, batch cooking strategies and easy recipes that require minimal effort but deliver healthy, nutritious meals you’ll love!

*Note: grocery prices will vary based on location, store and other factors.

The Meal Plan

Breakfasts (Make-Ahead & Easy to Grab):

• Overnight oats with banana and peanut butter
• Hard-boiled eggs with toast
• Yogurt with granola and an apple
• Oatmeal with oranges and cinnamon
• Banana and peanut butter toast

Lunches (Prepped & Ready to Grab):

• Chicken stir-fry with rice (pre-cooked chicken, broccoli, carrots)
• Tuna salad wrap with spinach
• Pasta with spinach, cheese and canned tuna
• Turkey and cheese wrap with carrots on the side
• Simple fried rice with pre-cooked turkey and vegetables

Dinners (Minimal Cooking Needed):

• Turkey tacos with pre-cooked turkey and cabbage slaw 
• One-pan roasted chicken with asparagus and rice
• Stir-fried cabbage and ground turkey over rice
• Chicken and cheese quesadilla 
• Simple fried rice using leftovers

Tips for Saving at the Grocery Store:

1. Download your preferred grocery store’s phone app to clip coupons, stay in-the-know on sales and rack up rewards points for even more savings over time.
2. Store branded items are often produced in the same factories as name brand items, but have a lower tag price.
3. Buy ingredients that can be used across multiple recipes and meals to reduce waste.

Grocery List

Proteins:

• 2 lbs Chicken Thighs or Drumsticks
• 1 lb Ground Turkey
• 1 Dozen Eggs
• 2 Cans Tuna

Grains & Starches:

• 2 lbs Rice
• 1 lb Pasta
• 10-Pack Tortillas
• Oats 
• Loaf of Bread

Vegetables (April Seasonal):

• 1 Bunch Spinach
• 1 lb Carrots
• 1 Small Cabbage
• 1 Bunch Asparagus
• 1 Head Broccoli

Fruits (April Seasonal):

• 3 Apples
• 3 Oranges
• 3 Bananas

Dairy:

• 8 oz Block Cheese
• 1 Small Tub Yogurt

Pantry Staples (if needed):

• 1 Jar Peanut Butter
• 1 Can Black Beans
• Cooking Oil
• Basic Spices (Salt, Pepper, Garlic Powder, Chili Powder, Cinnamon)

Batch Cooking Plan: Prep Once, Eat All Week

Batch cooking is the key to stress-free meal planning. Set aside 1-2 hours at the start of the week to prepare your proteins, grains and some pre-chopped veggies. This will make assembling meals throughout the week quick and effortless!

Prep 1: Cook 2 lbs of Rice

1. Rinse rice under cold water.
2. In a large pot, combine 2 cups of rice with 4 cups of water.
3. Bring to a boil, then reduce to a simmer. Cover and cook for 18-20 minutes.
4. Remove from heat, let sit covered for 5 minutes, then fluff with a fork.
5. Store in an airtight container in the fridge for up to 5 days.

Prep 2: Roast Chicken Thighs & Asparagus

1. Preheat oven to 400°F (200°C).
2. Place chicken thighs and trimmed asparagus on a baking sheet.
3. Drizzle with 1 tbsp oil and season with salt, pepper and garlic powder.
4. Bake for 20-25 minutes or until chicken reaches 165°F (75°C) internally.
5. Store in meal-sized portions in the fridge for up to 4 days.

Prep 3: Cook Ground Turkey

1. Heat 1 tbsp oil in a pan over medium heat.
2. Add ground turkey and season with salt, pepper, and chili powder.
3. Cook, breaking it apart with a spatula, for about 8-10 minutes until browned.
4. Store half for tacos, half for stir-fry, in separate containers in the fridge for up to 4 days.

Prep 4: Hard-Boil 6 Eggs

1. Place eggs in a pot and cover with water.
2. Bring to a boil, then cover and remove from heat.
3. Let sit for 10-12 minutes, then transfer to an ice bath.
4. Store in the fridge for up to 7 days.

Prep 5: Chop All Vegetables

1. Peel and slice carrots into sticks.
2. Chop broccoli into bite-sized florets.
3. Shred cabbage and store in an airtight container.
4. Store each veggie separately for easy use in meals throughout the week.

Easy Meal Prep Recipes

Overnight Oats

Prep Time: 5 minutes
Ingredients:

• 1/2 cup oats
• 1/2 cup water or milk
• 1/2 banana, sliced
• 1 tbsp peanut butter

Instructions:

1. Combine oats and liquid in a container.
2. Add banana slices and peanut butter.
3. Refrigerate overnight. Stir before eating.

Storage: Store in the fridge for up to 3 days.

Chicken Stir-Fry

Prep Time: 10 minutes
Ingredients:

• 1 cup pre-cooked rice
• 1/2 cup pre-cooked chicken, diced
• 1/2 cup broccoli, chopped
• 1/2 cup carrots, sliced
• 1 tbsp oil
• 1 tbsp soy sauce (optional)

Instructions:

1. Heat oil in a pan, add pre-cooked chicken and veggies, cook for 5 minutes.
2. Stir in cooked rice and soy sauce. Cook for 2 more minutes.

Storage: Refrigerate for up to 3 days. Reheat in microwave.

Tuna Salad Wrap

Prep Time: 5 minutes
Ingredients:

• 1 can tuna, drained
• 1/4 cup yogurt
• 1/2 cup spinach
• 1 tortilla
• Salt & pepper to taste

Instructions:

1. Mix tuna with yogurt, salt, and pepper.
2. Spread mixture onto a tortilla, top with spinach, and roll up.

Storage: Assemble fresh; tuna mixture keeps in the fridge for 3 days.

Simple Fried Rice

Prep Time: 10 minutes
Ingredients:

• 1 cup pre-cooked rice
• 1/2 cup pre-cooked ground turkey
• 1/2 cup chopped vegetables
• 1 tbsp oil
• 1 egg
• 1 tbsp soy sauce (optional)

Instructions:

1. Heat oil in a pan, add veggies and cook for 3 minutes.
2. Push veggies to the side, crack in an egg, and scramble.
3. Add rice, turkey, and soy sauce. Stir-fry for 3-4 minutes.

Storage: Refrigerate for up to 4 days. Reheat in microwave.