15 Affordable Meal Prep Ideas for Busy College Students

As a college student, I know firsthand how tough it can be to juggle classes, studying, a social life, and still manage to eat healthy, delicious meals. That’s where meal prepping comes in – it’s been a total game-changer for me, saving both time and money while ensuring I’m fueled for all the school stress. I’m excited to share five of my go-to, budget-friendly meal prep recipes that are perfect for busy college students like us.

1. Chicken and Veggie Stir-Fry

This recipe is a lifesaver on hectic days. It’s packed with protein and veggies, comes together in one pan, and reheats like a dream. Plus, it’s incredibly versatile – you can swap out the protein or veggies based on what’s on sale or what you have in your fridge.

Ingredients

• 1 pound boneless, skinless chicken thighs (or 1 block firm tofu, drained and pressed)
• 1 bag (16 ounces) frozen mixed vegetables (broccoli, carrots, peas)
• 1 cup brown rice, uncooked
• 2 tablespoons soy sauce or teriyaki sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon ginger (or 1 tablespoon pre-mixed stir-fry seasoning)

Instructions

1. Follow the package directions to cook the brown rice.
2. If using chicken, cut it into bite-sized pieces. If using tofu, cube it.
3. Heat a large skillet or wok over medium-high heat. Add a drizzle of oil (if using chicken) or a splash of water (if using tofu). Add the chicken or tofu and cook until browned and cooked through. Add the frozen vegetables and stir-fry until tender-crisp.
4. Stir in the soy sauce (or teriyaki sauce), garlic powder, onion powder, and ginger.
5. Add the cooked rice to the skillet and toss everything together until well combined and heated through.

Meal Prep Tips

• Divide the stir-fry into 4-5 meal prep containers. It can be enjoyed hot or cold, making it perfect for on-the-go lunches.
• To switch things up, try different sauces or spices each week. Peanut sauce, sweet chili sauce, or even a sprinkle of red pepper flakes can add exciting new flavors.

2. Mason Jar Salad

Salads are a fantastic way to get your veggies in, but soggy greens are a total bummer. Enter the mason jar salad! This method keeps your salad fresh and crisp for days, making it a meal prep superstar.

Ingredients

• 2 cups sturdy greens (kale, romaine, or spinach)
• 1/2 cup protein (canned beans, shredded chicken, hard-boiled eggs)
• 1/4 cup grains (quinoa, farro)
• 1/2 cup colorful veggies (cherry tomatoes, cucumbers, shredded carrots)
• 2 tablespoons dressing (vinaigrette or your favorite dressing)

Instructions

1. Start by adding the dressing to the bottom of the mason jar. Then, layer the grains, protein, veggies, and finally the greens.
2. Screw on the lid and store the jar in the refrigerator 
3. When you’re ready to eat, give the jar a good shake to distribute the dressing. Pour the salad into a bowl, or eat it straight from the jar!

Meal Prep Tips

• Prep several jars at the beginning of the week for grab-and-go lunches.
• You can keep it in the fridge for up to 5 days.
• Get creative with your fillings! Use leftover roasted veggies, grilled chicken, or whatever you have on hand.

3. Freezer Burritos

Burritos are the ultimate comfort food, and these freezer-friendly versions are a meal prep lifesaver. They’re packed with protein and fiber, making them a satisfying and energizing meal that you can enjoy anytime.

Ingredients

• 4 large whole-wheat tortillas
• 1 can (15 ounces) black beans or pinto beans, rinsed and drained
• 1 cup cooked rice
• 1/2 cup salsa
• 1/2 cup shredded cheese (optional)
• Additional fillings (sautéed onions and peppers, corn, etc.)

Instructions

1. Briefly warm the tortillas in a dry skillet or microwave to make them pliable.
2. Lay out the tortillas and divide the beans, rice, salsa, cheese, and any other desired fillings evenly among them.
3. Fold in the sides of each tortilla, then roll them up tightly.
4. Wrap each burrito individually in foil or plastic wrap and place them in a freezer-safe bag. 

Meal Prep Tips

• You can freeze for up to 3 months.
• To reheat, remove the foil or plastic wrap and microwave for 2-3 minutes, or bake in a preheated 350°F oven for 15-20 minutes.
• For extra flavor, try adding a dollop of sour cream or guacamole before serving.

4. Lentil Soup

This hearty lentil soup is packed with protein, fiber, and flavor, making it a nutritious and satisfying meal. It’s also incredibly budget-friendly and freezes beautifully, so you can make a big batch and enjoy it for weeks to come.

Ingredients

• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1/2 onion, chopped
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon turmeric
• Salt and pepper to taste

Instructions

1. In a large pot, combine the lentils, vegetable broth, diced tomatoes, carrot, celery, onion, and spices.
2. Bring the mixture to a boil, then reduce heat and simmer for 25-30 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste.

Meal Prep Tips

• Divide the soup into individual containers and refrigerate for up to 5 days or freeze for up to 3 months.
• Thaw overnight in the refrigerator or gently reheat on the stovetop.
• For extra heartiness, top with a dollop of plain yogurt or a sprinkle of fresh herbs.

5. Overnight Oats Parfait

This no-cook breakfast is a lifesaver on busy mornings. It’s packed with fiber and protein to keep you feeling full and energized until your next meal. Plus, it’s infinitely customizable, so you can create endless flavor combinations.

Ingredients

• 1/2 cup rolled oats
• 1 cup milk (dairy or non-dairy)
• 1 tablespoon chia seeds
• 1/2 cup fruit (berries, bananas, apples)
• 2 tablespoons nuts or seeds (optional)
• 1/2 teaspoon cinnamon
• Pinch of nutmeg

Instructions

1. In a jar or container, combine the oats, milk, chia seeds, fruit, nuts or seeds (if using), cinnamon, and nutmeg.
2. Cover and refrigerate overnight, or for at least 4 hours.
3. Grab your jar in the morning and enjoy it cold or gently reheat it in the microwave.

Meal Prep Tips

• Prepare several jars at the beginning of the week for grab-and-go breakfasts.
• Experiment with different flavor combinations! Try adding peanut butter, chocolate chips, or your favorite spices.

6. Quinoa Bowls

These customizable bowls are packed with protein, fiber, and healthy fats, making them a satisfying and nutritious meal.

Ingredients

• 1 cup quinoa, cooked according to package directions
• 4 oz baked salmon fillet, flaked
• 1 cup roasted broccoli florets
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lemon tahini dressing

Instructions

1. Cook the quinoa according to package directions.
2. While the quinoa is cooking, roast the broccoli florets in the oven at 400°F (200°C) for about 20 minutes or until tender.
3. Assemble the bowls by layering quinoa, flaked salmon, roasted broccoli, chopped red onion, and fresh cilantro.
4. Drizzle with lemon tahini dressing.

Meal Prep Information

• Cook a large batch of quinoa at the beginning of the week and store it in the refrigerator for quick assembly.
• Roast a variety of vegetables to use in your bowls throughout the week.
• Assembled quinoa bowls can be stored in the refrigerator for up to 3 days.

7. Tuna Salad

Tuna salad is a classic for a reason! It’s quick, easy, and budget-friendly, making it a perfect meal prep staple.

Ingredients

• 2 (5 ounce) cans tuna in water, drained
• 1/2 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Whole-wheat bread, wraps, or crackers for serving

Instructions

1. In a medium bowl, combine the drained tuna, mayonnaise, chopped celery, chopped red onion, and Dijon mustard.
2. Mix well until everything is combined.
3. Season with salt and pepper to taste.

Meal Prep Information

• Tuna salad can be stored in an airtight container in the refrigerator for up to 3 days.
• Divide the tuna salad into individual containers for easy grab-and-go lunches or snacks.

8. Egg Muffins

These protein-packed egg muffins are a fantastic grab-and-go breakfast or snack option.

Ingredients

• 10 large eggs
• 1/4 cup milk or cream
• 1/2 cup chopped spinach
• 1/4 cup chopped mushrooms
• 1/4 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs, milk or cream, salt, and pepper.  
3. Stir in the chopped spinach, mushrooms, and shredded cheddar cheese.
4. Pour the egg mixture evenly into the prepared muffin tin.
5. Bake for 20-25 minutes, or until the egg muffins are set and lightly golden.

Meal Prep Information

• Egg muffins can be stored in an airtight container in the refrigerator for up to 4 days.
• Reheat egg muffins in the microwave or oven for a warm and satisfying breakfast or snack.
• You can also freeze egg muffins for longer storage. Simply thaw them overnight in the refrigerator before reheating.

9. Smoothie Packs

Smoothie packs are a lifesaver for busy mornings! Just grab a pre-portioned bag from the freezer, blend, and go.

Ingredients (per smoothie pack)

• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup chopped frozen banana
• 1 cup baby spinach
• 1 scoop vanilla protein powder (optional)
• 1 tablespoon chia seeds

Instructions

1. For each smoothie pack, combine the frozen mixed berries, chopped frozen banana, baby spinach, protein powder (if using), and chia seeds in a freezer bag.
2. Squeeze out as much air as possible before sealing the bag tightly.
3. Store the smoothie packs in the freezer.
4. When you’re ready to make a smoothie, add the contents of one smoothie pack to a blender with your liquid of choice (milk, yogurt, juice) and blend until smooth.

Meal Prep Information

• Smoothie packs can be stored in the freezer for up to 3 months.
• When blending, add your liquid of choice to the blender first, followed by the frozen smoothie pack ingredients.

10. Roasted Chickpea Snacks

These crunchy roasted chickpeas are a healthy and satisfying snack that’s perfect for on-the-go munching.

Ingredients

• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.  
2. In a bowl, toss the drained and rinsed chickpeas with olive oil, cumin, paprika, garlic powder, salt, and pepper.
3. Spread the chickpeas in a single layer on the prepared baking sheet.
4. Roast for 20-25 minutes, or until the chickpeas are golden brown and crispy.

Meal Prep Information

Roasted chickpeas can be stored in an airtight container at room temperature for up to a week.

11. Hard-Boiled Eggs

Hard-boiled eggs are a protein powerhouse and a versatile meal prep essential.

Ingredients

• 12 large eggs

Instructions

1. Place the eggs in a single layer in a saucepan and cover with cold water.
2. Bring the water to a boil over medium-high heat.
3. Once boiling, remove the pan from the heat and cover it with a lid.
4. Let the eggs sit in the hot water for 10-12 minutes.
5. Drain the hot water and immediately transfer the eggs to an ice bath to stop the cooking process.
6. Peel the eggs and store them in the refrigerator.

Meal Prep Information

• Hard-boiled eggs can be stored in the refrigerator for up to a week.
• To make peeling easier, add a teaspoon of baking soda to the water when boiling the eggs.

12. Fruit Salad

A refreshing and vibrant fruit salad is a great way to add a healthy dose of vitamins and sweetness to your meal prep routine.

Ingredients

• 1 cup chopped strawberries
• 1 cup chopped pineapple
• 1 cup green grapes
• 1 cup cubed cantaloupe
• 1 orange, peeled and segmented

Instructions

1. Wash and chop all the fruits.
2. Combine the chopped fruits in a large bowl.
3. Gently toss to combine.

Meal Prep Information

• Fruit salad is best enjoyed fresh, but it can be stored in the refrigerator for up to 2 days.
• To prevent browning, toss the fruit salad with a little lemon or lime juice.

13. Trail Mix

Trail mix is a perfect on-the-go snack that provides a boost of energy and nutrients.

Ingredients

• 1 cup almonds
• 1 cup cashews
• 1 cup walnuts
• 1/2 cup dried cranberries
• 1/4 cup dark chocolate chips

Instructions

1. In a large bowl or container, combine the almonds, cashews, walnuts, dried cranberries, and dark chocolate chips.
2. Mix well.

Meal Prep Information

• Trail mix can be stored in an airtight container at room temperature for up to 2 weeks.
• Divide the trail mix into individual portions for easy snacking on the go.

14. No-Bake Energy Bites

These energy bites are a healthy and delicious snack that’s perfect for on-the-go. They’re packed with protein, fiber, and healthy fats, and they require no baking!  

Ingredients

• 1 cup rolled oats  
• 1/2 cup peanut butter (or any nut butter)  
• 1/4 cup honey or maple syrup
• 1/4 cup ground flaxseed  
• 1/4 cup shredded coconut
• 1/4 cup mini chocolate chips (optional)  

Instructions

1. In a large bowl, combine all ingredients.
2. Mix well until a dough forms.
3. Roll the dough into small balls (about 1 inch in diameter).  
4. Place the energy bites on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes to allow the bites to firm up.

Meal Prep Information

• Store the energy bites in an airtight container in the refrigerator for up to a week.  
• You can also freeze the energy bites for longer storage.  

15. Sheet Pan Chicken Fajitas

Sheet pan meals are a lifesaver for busy weeknights! This recipe for sheet pan chicken fajitas is quick, easy, and cleanup is easy.

Ingredients

• 1 lb boneless, skinless chicken breasts, sliced into thin strips
• 1 bell pepper (any color), sliced  
• 1 onion, sliced
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika  
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• 8 small flour tortillas
• Optional toppings: salsa, sour cream, guacamole, shredded cheese

Instructions

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a large bowl, combine the chicken, bell pepper, and onion.
4. Drizzle with olive oil and season with chili powder, cumin, paprika, garlic powder, salt, and pepper.
5. Toss to coat.
6. Spread the chicken and vegetables in a single layer on the prepared baking sheet.
7. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
8. Warm the tortillas in the microwave or oven.
9. Fill the tortillas with the chicken and vegetable mixture and your favorite toppings.

Meal Prep Information

• Store the cooked chicken and vegetables separately from the tortillas in airtight containers in the refrigerator for up to 4 days.
• Reheat the chicken and vegetables in the microwave or oven.

Final Thoughts

I hope these meal prep recipes help you stay nourished and energized throughout your busy college life! Remember, meal prepping doesn’t have to be complicated or expensive. With a little planning and creativity, you can create delicious and healthy meals that fit your budget and lifestyle. Happy prepping!