Meal planning when you’re a college student can be tricky. You’re responsible for preparing meals, but like most college-aged students you’re probably on a budget that can make it challenging to purchase ingredients that help you eat a healthy, balanced diet. Whether you have access to a full kitchen, or a microwave and mini-fridge in your dorm room, here are a few easy, nutritious tips and shortcuts to help you stay well-fed but healthy, on-budget.
Staple Ingredients
As you adjust to your schedule, budget, and meal prep skills, having a few staple ingredients on hand at all times will be helpful when you need to cook something quickly. These staple items are good to have on your shopping list:
- Produce: When shopping for your weekly produce, keep your eye on prices and sales. Sometimes fruit can be expensive! Look for produce currently in-season to keep costs down and if possible, purchase whole items to cut up when you get back to your room. Pre-cut fruits and vegetables typically cost a significant amount more. Keep an eye on circulars and ad to help cut down on costs and plan meals in advance so you have what you need on hand for a week or two.
- Frozen or canned vegetables: Having vegetables in the pantry or freezer is the best way to help you quickly incorporate vegetable nutrition into your meals. Simply opening a can of vegetables or steaming a bag of frozen vegetables is quick and easy and can be used to mix with other meal components when possible. One affordable canned item that’s great to have on hand? Beans! Beans are an excellent source of protein and fiber, and can add bulk to your meals that help keep you full.
- Spices and oils: Grab a few basic spices to keep on hand that you can use to add a punch of flavor to your meals. Consider dried spices like garlic powder, onion powder, oregano, salt and pepper. Then pick up a small bottle of a healthy oil, such as extra virgin olive oil, avocado oil, or coconut oil.
Breakfast
There’s a reason breakfast is known as the most important meal of the day. A good, healthy protein-packed breakfast doesn’t have to take up too much of your time in the morning. A few easy breakfast ideas include:
- Oatmeal: A bowl of non-instant, low-sugar oatmeal can be made quickly in the microwave, or as overnight oats in your refrigerator. Just mix oats with your favorite milk and let it sit for 8-12 hours. Top your oatmeal with fruit, nuts, and a sweetener if desired. While more expensive, maple syrup or honey are better-for-you-choices than white sugar.
- Parfaits: Grab a tub of low-sugar Greek yogurt or cottage cheese and your favorite fruit (you might even be able to grab some fruit to-go if you have access to your dining hall). Add some granola, cold, unsweetened cereal, or nuts for extra protein and fiber if desired.
- Eggs: Don’t have a stovetop to make a true omelet or egg dish? The microwave is your friend! Mix eggs, shredded cheese, veggies, or low-fat meat into a microwave-safe mug or Mason jar. Microwave for 20 second intervals, mixing between each (typically about a minute). When the eggs are no longer runny, it’s ready to enjoy.
- Protein Bars with less than 10 grams of sugar and at least 10 grams protein, or possibly even a low-sugar protein drink, are alternatives for breakfasts on the go that will help satisfy you for several hours.
Lunch
Lunch can be difficult to make and eat in your room or residence if you’re on campus attending classes. But a lot of the meal ideas below can be easily transported to class, the library, or anywhere else your busy schedule requires.
- Canned tuna or chickpea salad: Mix tuna or mashed chickpeas with some mayonnaise or a dash of Greek yogurt, salt and pepper, and some chopped celery for a protein-packed lunch. Eat it with whole grain crackers or whole wheat bread for extra fiber. Air packed envelopes of tuna are also an option for on-the-go lunches with protein. They are quick, easy, healthy, and already seasoned. Hard-boiled eggs, Greek yogurt, or lean low sodium lunchmeats are also an option.
- Hummus wraps: Spread pre-made hummus on a wrap, and stuff the rest full of your favorite veggies or lunch meat.
- Veggie quesadillas: No need for a stovetop to make a delicious quesadilla! Use your microwave to melt cheese, beans, and veggies in a tortilla to eat warm or take on-the-go. No sour cream? Plain Greek yogurt tastes very similar.
Dinner
By the end of a long day, cooking a meal that takes a lot of time and effort might be the last thing you want to do. Here are a few easy meal options and shortcuts to help you avoid the drive-through and finish your day in a healthy, budget-friendly way.
- Canned or boxed soup or broth: To quickly add bulk and create a filling soup, add some drained canned beans, a grain (such as rice or pasta), and canned or frozen vegetables to your soup base.
- Pasta: To amp up the nutritional value of a simple box of pasta with spaghetti sauce, choose a whole grain option and add frozen or fresh vegetables and a protein when possible.
- Pita pizzas: When your budget doesn’t allow for pizza delivery, make your own! Grab a pack of pitas, light English muffins, naan bread, tortillas, or wraps and top them with pizza sauce and cheese. Don’t forget your favorite toppings before microwaving or baking.
- Loaded baked potatoes: A baked potato is the perfect budget-friendly base for a filling meal. Bake the potato in the oven until tender, or microwave it for a shorter cook. Top your potato with whatever ingredients you have on hand such as butter and Greek yogurt, canned chili or beans, leftover meat/protein, or even steamed broccoli with cheese.
- Rotisserie chicken: A store-bought rotisserie chicken is a perfect budget-friendly ingredient that can be repurposed for a lot of different meals. Shred it over rice or quinoa to create a grain bowl, throw some in broth for a quick soup, or use it as an ingredient in sandwiches, wraps, and quesadillas or on salads.
No matter your level of cooking experience, try to have fun with meal planning and preparation. Use your smarts and creativity to stay within your budget while meeting your nutritional needs. Focus on fruits and vegetables for low-calorie high-fiber options with vitamins and minerals, as well as lean protein choices for fullness. Check out myplate.gov, fruitsandveggies.org, Eatwell101.com, Eatingwell.com, and Healthline.com for more meal planning, recipes and shopping resources.