Creating budget-friendly and healthy meals is both delicious and affordable, especially for college students who cook for themselves. Below is a sample meal plan designed to help you save money while maintaining a balanced diet. Each meal is easy to prepare and packed with nutritious ingredients that will keep you energized throughout the day.
Sample Meal Plan for College Students
Day 1
Breakfast: Overnight oats with bananas and cinnamon
This simple and nutritious breakfast can be prepared the night before and eaten in the morning. Just mix rolled oats with milk, bananas, and cinnamon, let it sit overnight, and enjoy the next day.
Lunch: Homemade vegetable-packed pasta bake
Leftovers can be frozen and used another time!
A homemade pasta bake filled with a variety of vegetables is both comforting and easy to make. It can be prepared in large quantities and stored in the freezer for up to 3 months. Just reheat when you're ready to eat.
Dinner: One-pan roasted chicken with potatoes and green beans
Roasting everything together on one pan is not only convenient but also saves on cleanup. This versatile meal is an excellent source of protein and essential nutrients.
Day 2
Breakfast: Scrambled eggs with sautéed spinach and whole wheat toast
A quick and easy breakfast that can be customized to your liking. Use a mix of ingredients you have on hand to save money.
Lunch: Chickpea salad with cucumber, cherry tomatoes, and feta cheese
A refreshing and protein-rich meal that is perfect for a hot summer day. Chickpeas are a great source of fiber and protein, and the addition of fresh vegetables provides a burst of flavor and nutrition.
Dinner: Veggie stir-fry with tofu over brown rice
Tofu is a versatile ingredient that can be easily cooked in a stir-fry, offering a protein-rich meal that is easy to prepare. Brown rice is a healthy and filling side dish, perfect for a nutritious and satisfying meal.
Day 3
Breakfast: Greek yogurt with honey and mixed berries
A sweet and creamy breakfast that is easy to make in a breakfast parfait jar or directly in a bowl. Mix in a spoonful of honey and top with your favorite berries for a colorful and nutritious start to the day.
Lunch: Lentil soup with a side of garlic bread
Lentil soup is a hearty and protein-rich meal that can be made in large batches and stored in the refrigerator for a few days or frozen for later use. Serve with a simple slice of garlic bread for a satisfying meal.
Dinner: Spaghetti bolognese with Parmesan cheese
A classic and comforting meal that is simple to make. Homemade sauces are full of flavor and can be made in large quantities, saving you time and money in the long run.
Day 4
Breakfast: Peanut butter banana smoothie bowl
A quick and easy breakfast that can be made in a blender. Top with your favorite toppings such as granola, sliced fruit, or nuts for added flavor.
Lunch: Black bean and corn quesadillas with salsa and avocado
Quesadillas are a fun and satisfying meal that can be made in large batches and frozen for later use. Serve with a side of salsa and sliced avocado for a delicious and healthy meal.
Dinner: Homemade pizza topped with veggies and mozzarella cheese
Homemade pizzas are a great way to use up leftovers and create a customizable meal. Top with a variety of vegetables and bake for a flavorful and satisfying dinner.
Day 5
Breakfast: Avocado toast with sliced tomatoes and a sprinkle of salt and pepper
A simple and healthy breakfast that can be made in minutes. Toast the bread, spread mashed avocado on top, and top with sliced tomatoes and a sprinkle of salt and pepper for a nutritious start to the day.
Lunch: Quinoa salad with roasted vegetables and a lemon vinaigrette
A refreshing and protein-rich meal that is easy to prepare and perfect for a warm day. Roast a variety of vegetables and serve over a bed of quinoa with a tangy lemon vinaigrette for a delicious and satisfying lunch.
Dinner: Beef and vegetable stir-fry with soy ginger sauce over white rice
A quick and easy meal that is perfect for a weeknight dinner. Stir-fry beef and a variety of vegetables, and serve over a bed of white rice for a hearty and flavorful meal.
Additional Tips for College Students Cooking for Themselves
Get a crockpot. It’s worth it. So easy to cook in. Safe to leave on when you are not home. Cook stuff for 12 hours on low typically. Chicken is a great go-to as it’s very cheap, particularly drumsticks or thighs. You can either add carrots, potatoes, onion to the crockpot or use some canned beans as a side. Just don’t ever put green vegetables or veggies that might smell badly or get too mushy in a crockpot. No cauliflower, no broccoli, spinach, you get the idea I think. Add some chicken spices or some McCormick bag or whatever you like for spices and a little water.
Lastly, incorporate staples like beans, lentils, rice, pasta, and seasonal vegetables into your cooking routine. These ingredients are affordable and versatile, making it easy to create a balanced and nutritious meal plan without breaking the bank.