Meal prepping in college is one of the best ways I’ve seen to save time in college. Not only is your schedule super busy but a lot of time I just am so tired from classes that I don’t want to cook!
Making your meals ahead of time can help with a ton of things including
- Easy to grab and on the go
- Saves time
- Only cooking once or twice a week
- Ensuring your meals are pre portioned and nutritious
- Saves money
Speaking of saving money, there are a ton of ways to make meal prepping cheaper on your weekly grocery bills. Doing things like buying in bulk and prepping your meals to go can save you so much money on stopping at the dining hall or buying lunch everyday. Some of my favorite to go containers are easy to pack in your backpack and great options to fit your meals in. Make sure to use ones with a tight closing lid so there is no chance of spills in your backpack!
I also love how you can prep ahead for every single meal! I prep my breakfast in the mornings with my homemade yogurt and it is so good!
So, with that in mind, lets get started!
1. Pick your grain/base
When it comes to choosing a grain I would always recommend getting a whole grain because it not only has the most nutrients, but experts say they are also slower to digest than refined grains. This is because the fiber has not been stripped from the grain and can help by keeping your energy levels consistent and preventing any glucose level spikes that can cause you to get tired mid day.
Some options of good whole grains
- Barley ($0.05 to $0.20 per pound)
- Bulgur, also called cracked wheat ($0.94 per pound)
- Farro ($4.49 per pound)
- Millet ( $0.63 per pound)
- Quinoa ($0.95 to $1.27 per pound)
- Various rice’s including black rice, brown rice, red rice, and wild rice ($2.47 per pound depending on variety.)
- Oats ($3.79 per pound)
If you are gluten free like I am, check out quinoa! This is my favorite whole grain.
For the rice, brown rice is the cheapest, but do explore your options for red rice and wild rice. Although these are often more expensive, it has more protein and nutrients than white rice would give you.
2. Pick your protein
When looking at your protein options, there are a lot of great options to consider for your meal prep. And, depending on your goals, it may we worthwhile to select two!
Meat Options
- Beef
- Chicken
- Pork
- Fish
- Turkey
- Any wild caught or other animal based meats
Vegetarian Options
There are also plenty of creative ways to add more flavor and protein to your meal prep if you are vegetarian. Often these options are cheaper for meal prepping in college since a lot of us are looking to save money on groceries for the week.
- Beans
- Eggs
- Seeds
- Nuts
- Tofu
3. Fill up with vegetables
Now, to make sure your meal prep keeps you full throughout the day, load up with vegetables! These vegetables not only add tons of fiber but also contain various nutrients and vitamins we need. Filling your meal prep containers the rest of the way with veggies is a great way to accomplish this.
Some of my favorite veggie ideas are
- Spinach
- Kale
- Squash
- Peas
- A variety of roasted veggies
4. Top it off!
Lastly, pick a sauce that you can pour on top to bring flavor to the whole dish! Try to choose a dressing that doesn’t utilize a ton of seed oils, and look for one with simple ingredients. Often less is more for our health when it comes to food labels! We are looking for options with healthy fats to give us energy throughout the day. If you want to help out your gut health you can look for options with ingredients like apple cider vinegar.
I love this Garlic Expressions that you can find online or at Albertsons. By far my favorite dressing for any salad or rice bowl.
Tips For Meal Prepping in College
Plan Your Menu:
- Create a weekly or bi-weekly meal plan that includes a variety of proteins, vegetables, grains, and healthy fats.
- Consider your nutritional needs and preferences when planning your meals.
Batch Cooking:
- Choose a day or two each week to dedicate to meal prep.
- Cook in batches to make larger quantities of food that can be portioned and stored for the upcoming days.
Keep it Balanced:
- Ensure your meals have a balance of macronutrients (proteins, carbs, and fats) and include a variety of colorful vegetables for optimal nutrition.
Invest in Quality Containers:
- Use durable and well-sealed containers to keep your meals fresh and prevent leakage.
- Consider compartmentalized containers to keep different food items separate.
Prep Ingredients Ahead:
- Wash, chop, and pre-portion ingredients like vegetables, fruits, and proteins in advance.
- This makes assembling meals quicker and more efficient during the week.
Choose Versatile Ingredients:
- Opt for ingredients that can be used in multiple recipes to add variety without needing an extensive list of items.
Utilize Freezer-Friendly Options:
- Prepare meals that freeze well, allowing you to store them for longer periods.
- Soups, stews, and casseroles are often excellent choices for freezing.
Label and Date:
- Clearly label each container with the meal name and date of preparation to track freshness.
- Follow the FIFO (First In, First Out) method to use older meals first.
Consider Your Schedule:
- Plan your meals based on your schedule. Prepare larger meals on days when you have more time and simpler ones for busier days.
Stay Inspired:
- Keep your meals interesting by exploring new recipes and cuisines.
- Follow social media accounts or blogs that share meal prepping ideas for inspiration.
Mindful Storage:
- Store ingredients that release moisture separately from crisp items to maintain their texture.
- Allow hot foods to cool before sealing containers to prevent condensation.
Stay Consistent:
- Make meal prepping a consistent part of your routine for long-term success.
- Experiment with different techniques and find what works best for you.
Don’t Forget Snacks:
- Prep healthy snacks like cut veggies, fruit, or nuts to keep you fueled in between meals and after a workout
This post was all about how meal prepping in college! I hope this is helpful and that you try it out for yourself this semester!
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