Budget-Friendly Vegan Meal Prep Recipes for College Students
Importance of Meal Prep for College Students
Meal prepping is a lifesaver for college students who want to eat healthy without breaking the bank. It saves time, reduces food waste, and ensures you have nutritious meals ready for the week. Here, we explore a variety of vegan meal prep recipes that are budget-friendly, easy to make, and delicious.
Breakfast Meal Prep Ideas
1. Overnight Oats
Ingredients:
- 1 cup rolled oats
- 2 cups almond milk (or any plant-based milk)
- 2 tablespoons chia seeds
- 1 tablespoon maple syrup
- Seasonal fruits (bananas, berries, etc.)
Instructions:
- In a jar, combine rolled oats, almond milk, chia seeds, and maple syrup.
- Mix well and top with your selected fruits.
- Seal the jar and refrigerate overnight.
- Enjoy cold in the morning or heat it up if preferred.
Cost Breakdown:
- Oats: $2 for 2 lbs
- Almond milk: $3 for a half-gallon
- Chia seeds: $4 for 12 oz
- Fruits: $3 for seasonal selection
Total: $12 for multiple servings!
2. Vegan Breakfast Burritos
Ingredients:
- 4 large tortillas
- 1 can black beans (drained and rinsed)
- 1 cup diced bell peppers
- 1 cup spinach
- 1 teaspoon cumin
- Salsa (to taste)
Instructions:
- In a skillet, sauté bell peppers until tender. Add black beans and cumin; stir until warmed through.
- Add spinach and cook until wilted.
- Divide evenly among tortillas, add salsa, and roll tightly.
- Wrap in foil and refrigerate. They can be heated in the microwave or oven.
Cost Breakdown:
- Tortillas: $2 for a pack of 10
- Black beans: $1 for a can
- Bell peppers: $3 for a pack
- Spinach: $2 for a bag
- Salsa: $3 for a jar
Total: $11 for 4 burritos!
Lunch Meal Prep Ideas
3. Chickpea Salad
Ingredients:
- 2 cans chickpeas (drained and rinsed)
- 1 cucumber (diced)
- 1 bell pepper (diced)
- 1/4 red onion (finely chopped)
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley (optional)
Instructions:
- In a large bowl, combine chickpeas, cucumber, bell pepper, and red onion.
- Add lemon juice and season with salt and pepper. Mix well.
- Garnish with fresh parsley if desired and divide into meal prep containers.
Cost Breakdown:
- Chickpeas: $2 for 2 cans
- Cucumber: $1
- Bell pepper: $1
- Red onion: $0.50
- Lemon: $0.50
- Parsley: $1
Total: $6.50 for multiple servings!
4. Quinoa & Black Bean Bowl
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth or water
- 1 can black beans (drained and rinsed)
- 1 cup corn (frozen or canned)
- 1 avocado (optional)
- Lime juice
- Spices (cumin, paprika, salt)
Instructions:
- Rinse quinoa and add to a pot with vegetable broth. Bring to a boil, then simmer for 15 minutes until fluffy.
- Mix cooked quinoa with black beans, corn, and seasonings.
- Top with avocado before serving. Store in appropriate containers.
Cost Breakdown:
- Quinoa: $2 for 1 lb
- Vegetable broth: $2 for a quart
- Black beans: $1
- Corn: $1
- Avocado: $1.50
Total: $7.50 for several servings!
Dinner Meal Prep Ideas
5. Stir-Fried Tofu and Vegetables
Ingredients:
- 1 block firm tofu (drained)
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- Cooked brown rice
Instructions:
- Press tofu to remove excess water and cut into cubes.
- In a skillet, heat olive oil and stir-fry tofu until golden brown. Remove tofu and set aside.
- Sauté mixed vegetables until tender, then add tofu back into the skillet with soy sauce.
- Serve over cooked brown rice in meal prep containers.
Cost Breakdown:
- Tofu: $2 for a block
- Mixed vegetables: $3 for a frozen bag
- Soy sauce: $3 for a bottle
- Brown rice: $2 for a bag
Total: $10 for multiple servings!
6. Lentil Soup
Ingredients:
- 1 cup dry lentils
- 1 onion (diced)
- 2 carrots (diced)
- 2 celery stalks (diced)
- 4 garlic cloves (minced)
- 6 cups vegetable broth
- Seasoning (thyme, bay leaf, salt, pepper)
Instructions:
- In a large pot, sauté onions, carrots, and celery until soft.
- Add garlic and cook for an additional minute.
- Add lentils, broth, and seasonings. Simmer for 30 minutes until lentils are tender.
- Portion into meal prep containers.
Cost Breakdown:
- Lentils: $1.50 for 1 cup
- Onion: $0.50
- Carrots: $1
- Celery: $1
- Vegetable broth: $2
Total: $6 for several servings!
Snacks and Extras
7. Energy Bites
Ingredients:
- 1 cup oats
- 1/2 cup peanut butter
- 1/3 cup honey or maple syrup
- 1/2 cup chocolate chips (optional)
Instructions:
- In a bowl, mix all ingredients until well combined.
- Roll into bite-sized balls and place on a baking sheet to freeze.
- Store in an airtight container in the fridge.
Cost Breakdown:
- Oats: $2
- Peanut butter: $3
- Maple syrup: $3
- Chocolate chips: $2
Total: $10 for about 20 bites!
8. Vegetable Hummus Wraps
Ingredients:
- 4 large tortillas
- 1 cup hummus
- 2 cups mixed vegetables (carrots, cucumber, bell peppers)
- Spinach
Instructions:
- Spread hummus evenly over the tortillas.
- Layer mixed vegetables and spinach on top.
- Roll tightly and slice in half. Wrap in foil for storage.
Cost Breakdown:
- Tortillas: $2
- Hummus: $3
- Mixed vegetables: $3
Total: $8 for multiple servings!
Tips for Successful Meal Prep
- Plan Your Meals: Decide what meals you want to prep and create a shopping list.
- Bulk Cooking: Cook grains and proteins in bulk to save time and money.
- Invest in Containers: Purchase reusable containers that are microwave and dishwasher safe.
- Batch Freeze: Use a freezer to store meals for longer-lasting flair.
- Be Flexible: Substitute ingredients based on seasonal availability and personal preferences to save money.
By adopting these vegan meal prep recipes, college students can enjoy nutritious and delicious meals without the stress of daily cooking or overspending. Eating well is possible on a budget!
