Inside: Get faculty meal prep concepts that make it simpler for busy college students to remain effectively nourished. Includes a free 4-week meals prep plan with directions and grocery lists.
There is extra to school meal prep than stockpiling rows of ramen.
Hey, no disrespect–it’s the final word 25-cent meal! But college students can not dwell on ramen alone. And the extra well-nourished they’re, the higher they will navigate this busy time of life.
Plus, meal prepping is an A+ life ability.
So I designed a four-week faculty meal prep plan that’s reasonably priced and simple. It makes days’ price of scrumptious, wholesome staples for meals and snacks.
If you’re a guardian, this easy plan may help you arm your faculty child with concepts. If you’re a scholar discovering it onerous to know what to purchase or how one can flip it into meals, you’re additionally in the best place.
The perks of this wholesome meal prep plan
- It saves a bunch of cash in comparison with meals supply and consuming out
- It contains straightforward recipes which might be easy to arrange, plus some vegetarian choices
- It makes it simpler to eat wholesome meals and snacks
YOU MIGHT ALSO LIKE: For 10 straightforward meals that may be made in a dorm room, try my publish Healthy Dorm Food Ideas.
What’s included in every week
How to comply with this faculty meal prep plan
- Read by every week’s lineup and evaluation the recipes. If there’s something you don’t like, swap in one thing else and modify the purchasing checklist. Some of the weeks use related substances, so tweak the purchasing lists as wanted. (This plan clearly doesn’t cowl all meals for your entire week, so spherical out the lists with different meals, too.)
- Get your groceries and collect containers.
- Set apart time for prep. For most college students, the simplest time to do meals prep is Saturday or Sunday afternoon. Each week’s prep plan ought to take about 2 hours.
- Review the directions for storing all the things, listening to how lengthy meals final.
Kitchen tools wanted
- Baking sheet
- Muffin tin
- Skillet
- Blender
- Square baking dish
- Medium saucepan with lid
- Mixing bowls and spoons
- Cutting board
- Sharp knife
- Spatula
- Stovetop
- Oven
- Microwave
- Griddle (non-compulsory)
- Instant Pot (non-compulsory)
Basic pantry staples wanted
- Oil: Such as olive or canola
- Cooking spray
- Salt/pepper
Week 1 Game Plan
- Prep Scrambled Egg Muffins and put in oven.
- While they bake:
- Get 2 cups brown rice or white rice stepping into a saucepan or within the Instant Pot (listed below are Instant Pot directions).
- Prep and cook dinner a batch of Crispy Tofu on the range (OR use store-bought rotisserie rooster).
- When muffins are accomplished, enhance oven temperature to 400 levels F. Cut 2-3 cups of veggies of your selection into uniform-ish-size items, toss in 1-2 tablespoons oil, and unfold on baking sheet. Sprinkle with salt and pepper and roast for 20-25 minutes or till browned and tender.
- Shake up a batch of Peanut Sauce in a glass mason jar.
- Mix and roll Protein Balls.
Week 1 Storing & Reheating Instructions
- Cool Scrambled Egg Muffins on a wire cooling rack after which retailer in an hermetic container for 3-4 days, reheating within the microwave till scorching and steaming earlier than serving.
- Portion rice bowl substances into hermetic containers OR portion rice, veggies, and tofu or rooster into ready-to-grab particular person meals in containers corresponding to these glass meal prep containers. Pack Peanut Sauce individually in a leak-proof container. When able to eat, reheat containers in microwave and prime with sauce. Sauce could be thinned with a drizzle of water earlier than serving. Eat rice bowls inside 3-5 days.
- Store Protein Balls in an hermetic container within the fridge and eat inside one week.
Week 1 Grocery List
- Shredded cheddar cheese
- Eggs
- Milk
- Sausage (common or vegetarian)
- Green onions (non-compulsory)
- Rice (brown or white) OR 2 packages of cauliflower rice
- Extra-firm tofu (OR a store-bought rotisserie rooster)
- Olive oil
- Soy sauce
- Rice vinegar
- Sesame oil
- Cornstarch
- Veggies of selection (broccoli, bell peppers, carrots)
- Peanut butter
- Maple syrup
- Garlic
- Oats
- Honey
- Dry milk powder
- Mini chocolate chips
Week 2
- Protein Pancakes: Eat with syrup, unfold with peanut butter, or get pleasure from plain
- Jarred Salads: Includes a rooster OR vegetarian protein supply
- Nut-Free Oat Snack Bars: Makes a fast breakfast, snack, or dessert
Week 2 Plan
- Blend Protein Pancake batter and let it relaxation whereas skillet or griddle is heating up.
- Prep Protein Pancakes and put aside to chill.
- Prep 3-5 Jarred Salads:
- Cook 1 pound rooster on range (I like this technique) or in Instant Pot (right here’s how one can make shredded rooster within the Instant Pot) OR cook dinner 3-5 veggie burgers OR drain and rinse chickpeas.
- Wash and prep 2-3 cups contemporary veggies to incorporate in jarred salads, corresponding to chopped or shredded carrots, chopped celery or cucumbers, cherry tomatoes, and so forth.
- Gather 1-2 cups different salad substances, corresponding to nuts or seeds, dried or chopped fruits, and a mushy flavorful cheese like crumbled cheddar, feta, or goat cheese.
- Wash and dry 3-5 cups salad greens (or use pre-rinsed greens).
- Assemble jarred salads, placing the heaviest substances on the underside, ending with the greens on prime, after which screw on the lids tightly for storage.
- Bake a batch of Nut-Free Oat Bars.
Week 2 Storing & Reheating Instructions
- Store leftover Protein Pancakes in an hermetic container and hold refrigerated. Reheat in a microwave, toaster oven, or skillet on the range. They can be eaten chilly. Leftover pancakes are greatest if eaten inside one week.
- Package jarred salads in massive mason jars with tight lids, placing heaviest substances on backside and ending with greens on the prime. Keep salads refrigerated. When able to eat, dump contents into a big bowl or on a plate. Keep salad dressing separate and add simply earlier than serving.
- Cut Nut-Free Oat Bars into squares and place in an hermetic container. You can hold them on the counter for 1-3 days, however as a result of they’re so moist, switch them to the fridge after that.
Week 2 Grocery List
- Eggs
- Oats
- Cottage cheese
- Maple syrup
- Baking powder
- Cinnamon
- 1 pound contemporary rooster OR 1 package deal veggie burgers OR 1 can chickpeas
- Chicken broth (if prepping rooster in Instant Pot)
- Salad greens
- Veggies and/or fruits of selection for salads
- Nuts and mushy cheese of selection for salads
- Salad dressing
- Flour (white complete wheat and/or all-purpose)
- Baking powder
- Cinnamon
- Applesauce
- Honey
- Vanilla
- Chocolate chips
- Parchment paper
Week 3
- Oatmeal Cup Muffins: Like moveable baked oatmeal
- Burritos: Beef or vegetarian choices
- Prepped uncooked veggies: For snacking with dip, topping salads, or tossing into recipes
Week 3 Plan
- Mix up Oatmeal Cup batter and bake in a muffin tin.
- Cook meat/mushroom combination in Beef Burritos recipe OR drain and rinse a can of black beans.
- Assemble burritos and package deal in a zip-top bag (Vegetarian directions: Heat drained, rinsed black beans in a skillet on the range, smashing with a fork. Stir in taco seasoning. Spoon onto the middle of 4 warmed tortillas and sprinkle with shredded cheese. Fold within the sides and roll.)
- Wash and minimize 3-4 cups uncooked veggies (or nonetheless many you’d like for the week).
Week 3 Storing & Reheating Instructions
- Keep the Oatmeal Cups in an hermetic container or zip-top bag. You can hold them on the counter for 1-2 days, then switch to the fridge and eat inside one week. They are very moist and can spoil if left at room temperature for greater than a pair days.
- Place rolled burritos on a baking sheet to chill (when you’ve got room in your freezer, set the tray inside for about 10 minutes). Place burritos in a gallon-size zip-top bag (plastic or reusable) and refrigerate as much as 3-5 days, The Beef Burrito recipe makes 8 burritos, so put extras within the freezer and eat inside three months.
- Store minimize veggies in hermetic containers and eat inside 5-7 days for highest quality.
Week 3 Grocery List
- Eggs
- Oats
- Milk
- Bananas
- Maple syrup
- Oats
- Peanut butter
- Baking powder
- Vanilla
- Cinnamon
- Tortillas (burrito-sized)
- 1 pound lean floor beef (or turkey) OR 1 can black beans
- White mushrooms
- Enchilada sauce
- Refried beans
- Shredded cheddar cheese
- Spices: paprika, cumin, garlic powder, onion powder OR taco seasoning combine in a packet
- Favorite fillings/toppings for burritos (corresponding to bitter cream, salsa, or guacamole)
- Fresh veggies of selection for bonus uncooked veggies
- Favorite dip for contemporary veggies (corresponding to ranch, hummus, and so forth)
Week 4
- Smoothie Packets: Customized packets that may be tossed in a blender with milk (dairy or non-dairy) and non-compulsory protein powder
- Protein Boxes: Prepped containers that embody protein meals like hard-boiled eggs, cheese, edamame, roasted chickpeas, and nuts.
- Baked potatoes (white or candy): For snacks or meals with favourite toppings
Week 4 Plan
- Assemble 3-5 Smoothie Packets.
- Assemble 3-5 Protein Boxes:
- Wash 3-5 massive potatoes (white or candy), poke them throughout with a fork, rub calmly with oil and sprinkle with salt, then bake them in a 400 diploma F oven for 50-60 minutes. OR poke them throughout with a fork and microwave them for about 8 minutes or till tender when pierced with a knife.
Week 3 Storing & Reheating Instructions
- For Smoothie Packs, use both plastic or reusable baggage corresponding to Stasher Bags. For greatest outcomes, use inside a number of weeks.
- Package Protein Boxes in hermetic containers corresponding to EasyLunchboxes Snack Boxes and use inside 7 days.
- Cool potatoes and retailer in an hermetic container, utilizing inside 4 days. To reheat baked potatoes, minimize in half and calmly smash flesh with a fork, then microwave till scorching and steaming. Apply favourite toppings like black beans, shredded cheese, salsa, cooked greens, bacon bits, and so forth.
Week 4 Grocery List
- Bananas
- Milk of selection (dairy or non-dairy)
- Strawberries (contemporary or frozen)
- Ground flaxseed (non-compulsory)
- Fresh child spinach
- Protein powder (non-compulsory–can add to smoothies for further protein)
- Eggs
- Protein-rich meals for Protein Boxes corresponding to frozen edamame, roasted chickpeas, nuts, cheese cubes, and deli meat
- Crackers and fruit for Protein Boxes
- Potatoes (white or candy)
- Toppings of selection for potatoes (corresponding to bitter cream, frozen broccoli or spinach, shredded cheese, black beans, bacon bits, and so forth)