5 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.

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!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.