7-Day Low-Budget Meal Plan for College Students Under $50
Day 1: Monday
Breakfast: Overnight Oats
- Ingredients: ½ cup rolled oats, 1 tablespoon peanut butter, 1 cup milk (dairy or non-dairy), 1 banana.
- Instructions: In a jar, combine oats, milk, and peanut butter. Slice banana and layer on top. Refrigerate overnight.
Lunch: Chickpea Salad
- Ingredients: 1 can chickpeas, 1 cucumber, 1 bell pepper, 1 tablespoon olive oil, lemon juice, salt, and pepper.
- Instructions: Drain and rinse chickpeas. Dice cucumber and bell pepper. Combine ingredients in a bowl, dress with olive oil and lemon juice.
Dinner: Vegetable Stir-Fry
- Ingredients: 2 cups mixed frozen vegetables, 1 cup cooked rice, soy sauce, and garlic powder.
- Instructions: In a pan, heat a tablespoon of oil, add frozen vegetables, and stir-fry for 5 minutes. Serve over cooked rice and season with soy sauce and garlic powder.
Estimated Cost: $6.50
Day 2: Tuesday
Breakfast: Smoothie
- Ingredients: 1 banana, ½ cup frozen berries, 1 cup spinach, 1 cup yogurt.
- Instructions: Blend all ingredients until smooth.
Lunch: Tuna Wrap
- Ingredients: 1 can tuna, 1 whole wheat wrap, lettuce, and a slice of cheese.
- Instructions: Mix tuna with a little mayonnaise, layer on a wrap with cheese and lettuce, then roll up.
Dinner: Pasta with Marinara Sauce
- Ingredients: 1 box whole wheat pasta, 1 jar marinara sauce, 1 tablespoon olive oil, and Italian seasoning.
- Instructions: Cook pasta according to package directions. Heat marinara sauce and olive oil in a pot, combine with pasta, and season to taste.
Estimated Cost: $7.00
Day 3: Wednesday
Breakfast: Yogurt with Granola
- Ingredients: 1 cup yogurt, ½ cup granola, and a handful of nuts.
- Instructions: Mix granola and nuts into yogurt.
Lunch: Quinoa Bowl
- Ingredients: 1 cup cooked quinoa, 1 can black beans, corn, salsa, and avocado.
- Instructions: Combine quinoa, black beans, corn, and salsa in a bowl. Top with sliced avocado.
Dinner: Egg Fried Rice
- Ingredients: 2 cups leftover rice, 2 eggs, 1 cup mixed frozen vegetables, and soy sauce.
- Instructions: Scramble eggs in a pan, add vegetables and rice, stir-fry together, and drizzle with soy sauce.
Estimated Cost: $6.50
Day 4: Thursday
Breakfast: Toast with Avocado
- Ingredients: 2 slices whole grain bread, 1 avocado, salt, and pepper.
- Instructions: Toast bread, smash avocado on top, and season with salt and pepper.
Lunch: Lentil Soup
- Ingredients: 1 cup lentils, 1 carrot, 1 onion, vegetable broth, spices.
- Instructions: Sauté chopped onion and carrot in a pot, add lentils and broth, season, and simmer until lentils are tender.
Dinner: Tacos
- Ingredients: 1 can black beans, taco seasoning, corn tortillas, lettuce, and cheese.
- Instructions: Heat black beans with taco seasoning, serve in tortillas, topped with lettuce and cheese.
Estimated Cost: $7.00
Day 5: Friday
Breakfast: Fruit and Nut Bar
- Ingredients: 1/2 cup oats, 1/4 cup honey, 1/4 cup nuts, and dried fruits.
- Instructions: Mix everything, press into a container, refrigerate, and cut into bars.
Lunch: Hummus and Veggie Wrap
- Ingredients: 1 whole wheat wrap, ¼ cup hummus, assorted raw vegetables.
- Instructions: Spread hummus on the wrap, add veggies, and roll it up.
Dinner: Baked Potatoes with Cottage Cheese
- Ingredients: 2 large potatoes, 1 cup cottage cheese, and green onions.
- Instructions: Bake potatoes until soft, cut open, and top with cottage cheese and chopped green onions.
Estimated Cost: $6.50
Day 6: Saturday
Breakfast: Chia Seed Pudding
- Ingredients: ¼ cup chia seeds, 1 cup almond milk, 1 tablespoon honey.
- Instructions: Mix all ingredients and refrigerate overnight. Stir before serving.
Lunch: Caprese Salad
- Ingredients: Fresh mozzarella, tomatoes, basil, olive oil, and balsamic vinegar.
- Instructions: Layer sliced mozzarella and tomatoes, drizzle with oil and vinegar, and garnish with basil.
Dinner: Veggie and Bean Chili
- Ingredients: 1 can mixed beans, 1 can diced tomatoes, bell pepper, onion, chili powder.
- Instructions: Sauté onion and peppers, add beans, tomatoes, and chili powder. Simmer for 20 minutes.
Estimated Cost: $7.00
Day 7: Sunday
Breakfast: Pancakes
- Ingredients: 1 cup flour, 1 tablespoon sugar, 1 egg, and 1 cup milk.
- Instructions: Mix ingredients into a batter, pour onto a heated skillet, flip when bubbles appear on top.
Lunch: Egg Salad
- Ingredients: 4 hard-boiled eggs, 2 tablespoons mayonnaise, mustard, lettuce.
- Instructions: Mash eggs with mayo and mustard. Serve on lettuce leaves.
Dinner: Stir-Fried Noodles with Vegetables
- Ingredients: 1 pack noodles, 1 cup vegetables, soy sauce, and sesame oil.
- Instructions: Cook noodles, stir-fry with vegetables in a pan with soy sauce and oil.
Estimated Cost: $7.50
Total Estimated Weekly Cost: $49.50
Tips for Saving Money:
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Buy in Bulk: Purchase grains, beans, and oatmeal in larger quantities to save money.
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Use Seasonal Produce: Select fruits and vegetables that are in season to reduce costs.
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Cook in Batches: Make larger portions of meals to save time and ensure leftovers for busy days.
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Plan Your Shopping: Stick to a grocery list to avoid impulse purchases that can add up.
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Join a Local Co-op or Food Share: They often provide fresh produce at lower prices.
Using this meal plan, college students can enjoy nutritious, delicious meals without exceeding their budget. Each meal is designed to be simple to prepare while maximizing flavor and nutrition, making it perfect for the hectic lifestyle of students.
