Day 1: Breakfast, Lunch, and Dinner
Breakfast: Overnight Oats
Ingredients:
- 1 cup rolled oats ($0.50)
- 2 cups almond milk ($1.50)
- 1 banana ($0.20)
- Honey (optional, $0.25)
Preparation: Combine oats and almond milk in a jar. Slice the banana and add it to the mixture along with honey. Let it sit in the refrigerator overnight.
Total Cost: $2.45
Lunch: Quinoa Salad
Ingredients:
- 1 cup quinoa ($1.00)
- 1 cucumber ($0.50)
- 1 bell pepper ($1.00)
- 1 can chickpeas ($1.00)
- Olive oil and lemon juice (optional, $0.50)
Preparation: Cook quinoa according to package instructions. Dice cucumber and bell pepper, then mix everything in a bowl. Drizzle with olive oil and lemon juice before serving.
Total Cost: $4.00
Dinner: Vegetable Stir-Fry
Ingredients:
- 1 bag frozen mixed vegetables ($1.00)
- 2 cups cooked rice ($0.50)
- Soy sauce (optional, $0.25)
Preparation: Sauté frozen vegetables in a pan, add cooked rice, and splash in some soy sauce to taste.
Total Cost: $1.75
Daily Total: $8.20
Day 2: Breakfast, Lunch, and Dinner
Breakfast: Scrambled Eggs
Ingredients:
- 4 eggs ($1.00)
- 2 slices of bread ($0.40)
- Salt and pepper (to taste, $0.10)
Preparation: Whisk eggs and cook in a skillet until scrambled. Serve with toasted bread.
Total Cost: $1.50
Lunch: Peanut Butter and Banana Sandwich
Ingredients:
- 2 slices of bread ($0.40)
- 2 tbsp. peanut butter ($0.20)
- 1 banana ($0.20)
Preparation: Spread peanut butter on bread and add sliced banana in between.
Total Cost: $0.80
Dinner: Pasta Aglio e Olio
Ingredients:
- 200 grams spaghetti ($1.00)
- 3 cloves garlic ($0.30)
- Olive oil ($0.50)
- Red pepper flakes (optional, $0.10)
Preparation: Cook spaghetti, sauté garlic in olive oil, and mix everything with red pepper flakes.
Total Cost: $1.90
Daily Total: $4.20
Day 3: Breakfast, Lunch, and Dinner
Breakfast: Yogurt Parfait
Ingredients:
- 2 cups yogurt ($1.50)
- 1 cup granola ($1.00)
- 1 cup mixed frozen berries ($1.00)
Preparation: Layer yogurt, granola, and berries in a bowl or jar.
Total Cost: $3.50
Lunch: Hummus and Veggie Wrap
Ingredients:
- Whole wheat tortilla ($0.50)
- 1 cup hummus ($1.50)
- 1 carrot, grated ($0.20)
- 1 cucumber, sliced ($0.50)
Preparation: Spread hummus on the tortilla and add carrots and cucumber before rolling it up.
Total Cost: $2.70
Dinner: Chili Con Carne
Ingredients:
- 1 lb ground beef ($4.00)
- 1 can kidney beans ($1.00)
- 1 can diced tomatoes ($1.00)
- Chili powder ($0.50)
Preparation: Brown the beef, then add beans, tomatoes, and chili powder. Simmer for 20 minutes.
Total Cost: $6.50
Daily Total: $12.70
Day 4: Breakfast, Lunch, and Dinner
Breakfast: Smoothie
Ingredients:
- 1 cup spinach ($1.00)
- 1 banana ($0.20)
- 1 cup almond milk ($0.75)
- 1 tbsp peanut butter ($0.10)
Preparation: Blend all ingredients together until smooth.
Total Cost: $2.05
Lunch: Grilled Cheese Sandwich
Ingredients:
- 2 slices of bread ($0.40)
- 2 slices of cheese ($1.00)
Preparation: Assemble the sandwich and grill on a skillet until golden brown.
Total Cost: $1.40
Dinner: Baked Potatoes with Toppings
Ingredients:
- 2 large potatoes ($1.00)
- 1 cup shredded cheese ($1.50)
- Sour cream (optional, $0.30)
Preparation: Bake potatoes until tender, then top with cheese and sour cream.
Total Cost: $2.80
Daily Total: $6.25
Day 5: Breakfast, Lunch, and Dinner
Breakfast: Chia Seed Pudding
Ingredients:
- 1/2 cup chia seeds ($1.50)
- 2 cups almond milk ($1.50)
- Honey (optional, $0.25)
Preparation: Mix chia seeds with almond milk and let sit overnight.
Total Cost: $3.25
Lunch: Turkey Wrap
Ingredients:
- Whole wheat tortilla ($0.50)
- 4 oz turkey ($2.00)
- Lettuce ($0.50)
Preparation: Layer turkey and lettuce in a tortilla, wrap and enjoy.
Total Cost: $3.00
Dinner: Vegetable Curry
Ingredients:
- 2 cups mixed vegetables ($1.00)
- 1 can coconut milk ($1.50)
- 2 tbsp curry paste ($0.50)
Preparation: Cook vegetables in coconut milk with curry paste until heated through.
Total Cost: $3.00
Daily Total: $9.25
Day 6: Breakfast, Lunch, and Dinner
Breakfast: Fruit Salad
Ingredients:
- 1 apple ($0.50)
- 1 orange ($0.70)
- 1 banana ($0.20)
Preparation: Chop all fruits and mix together.
Total Cost: $1.40
Lunch: Rice and Beans
Ingredients:
- 1 cup cooked rice ($0.25)
- 1 can black beans ($1.00)
Preparation: Heat black beans and serve over rice.
Total Cost: $1.25
Dinner: Chicken Fajitas
Ingredients:
- 1 lb chicken breast ($3.00)
- 1 bell pepper ($1.00)
- 1 onion ($0.50)
- 4 tortillas ($0.80)
Preparation: Sauté sliced chicken, pepper, and onion, and serve in tortillas.
Total Cost: $6.30
Daily Total: $9.95
Day 7: Breakfast, Lunch, and Dinner
Breakfast: Bagel with Cream Cheese
Ingredients:
- 1 bagel ($0.50)
- 2 tbsp cream cheese ($0.40)
Preparation: Toast bagel and spread cream cheese on top.
Total Cost: $0.90
Lunch: Caprese Salad
Ingredients:
- 1 ball of mozzarella ($2.00)
- 2 tomatoes ($1.00)
- Fresh basil ($0.50)
- Olive oil (optional, $0.50)
Preparation: Slice mozzarella and tomatoes, and layer with basil. Drizzle with olive oil.
Total Cost: $4.50
Dinner: Simple Fried Rice
Ingredients:
- 2 cups cooked rice ($0.50)
- 2 eggs ($0.50)
- 1 cup mixed vegetables ($1.00)
- Soy sauce (optional, $0.25)
Preparation: Fry cooked rice with vegetables and eggs, add soy sauce to taste.
Total Cost: $2.25
Daily Total: $7.65
Overall Meal Prep Cost
Total Cost for 7 Days: $54.15
Note: Seasonal prices may affect total cost. Adjustments can be made to stay under $50 by omitting optional toppings/spices or reducing quantities. Adopting minimalist meal prep allows college students to maintain a budget-friendly, nutritious, and sustainable diet.
