Are you so busy that it feels like there’s barely time for eating, let alone planning meals and cooking? Katelyn J., a junior at the University of Nebraska in Lincoln, knows this well. With multiple jobs and a full school schedule, she usually goes to the grocery store only once or twice a month.
When she does, she focuses on easy. “I don’t make a bunch of fancy meals,” Katelyn says. “Usually I buy something like pasta and eat it until I run out of the package.” Kate B., a sophomore at Winona State University in Minnesota, agrees. “I keep it simple but nutritious,” she says.
According to a recent Student Health 101 survey, 92 percent of respondents believe they would save money if they cooked for themselves more often. By creating a meal plan, you’ll be able to buy nutritious, affordable ingredients and prepare meals in a timely way. Here’s how, including detailed shopping lists and recipes.
Randee describes her easy meals and snacks. (MP4, 03:47)
When choosing meals, ingredients, and menus, consider four factors:
You can build most meals with basic ingredients like beans, nuts, whole grains, and fresh fruits and vegetables–prepared in simple sauces or combined with spices that add flavor and texture. You can also add some lean meat, tofu, and dairy products for variety and extra nutrition.
Efficient Shopping
Spend an hour or so on the Internet looking for recipes that pique your palate. Try to find dishes that use similar ingredients so you can buy a container of something and know you’ll use it up. This also makes it easy to tweak leftovers to create “new” meals.
Next, develop your shopping list. Check your cabinets and fridge to see what you already have on hand. Brielle M., a junior at University of Maryland, College Park, says, “This will keep your budget in check.”
Here are more prep steps:
Make a list of basics. Some items are good to always have handy. If you don’t have them, consider adding some to your shopping list.
Search for sales. Most grocery stores have virtual fliers where shoppers can check out upcoming sales and print coupons.
Organize your list. Group the ingredients on your list based on where they are in the store. For example, produce, dairy, frozen food, bread products, etc. Many nutritionists also recommend sticking to the perimeter of the store. This is where you’ll find fresh foods like produce, dairy, meat, and the bakery. The aisles (and especially the areas featuring sale items) have the more processed foods.
Using your shopping list will also reduce your temptation to spend extra money or buy less nutritious treats. Larissa B., a nursing student at George Fox University in Newberg, Oregon, suggests, “Don’t shop when you’re hungry! You will buy way more food.” But, don’t forget to include something sweet on your menu!
Keep an open mind. You may not be able to find exact ingredients, so consider alternatives. For example, if you need black beans but pintos are on sale, go for those instead.
Scott talks about his favorite home-cooked meals. (MP4, 03:42)
Consider preparing and eating some meals with friends. You can buy ingredients in bulk to share or rotate responsibility for cooking. This can cut down on time and expense for everyone. Plus, taking a break to cook and eat is a nice respite from studying and a good time to catch up with one another.
Once you have your supplies, figure out if you want to cook most of your meals at the beginning of the week, or daily. For example, a big pot of soup can be frozen in portions and heated for lunch on a few days. Or, you can cook a whole pound of pasta at once but refrigerate it in smaller portions. (If you do this, consider undercooking the pasta by a minute or so. This way, when you reheat, it won’t turn to mush.)
When scheduling your meals, also think about how fresh the ingredients need to be. For example, berries and some vegetables will deteriorate within a few days, so salads and fresh fruits are best to eat earlier in the week. Also consider which foods will multitask. Consider eating meals with those ingredients on consecutive days so they stay fresh once opened.
Here are some menu ideas that use a handful of ingredients in a variety of ways. They are suited for vegetarians, and you can substitute or add lean meats if you’d like.
Breakfasts
Lunches
Dinners
Snacks and Desserts
Planning and eating healthy meals doesn’t have to be expensive, time-consuming, or intimidating. Anna C., a senior at Graceland University in Lamoni, Iowa, says, “Have healthy backups as well. I keep food in the freezer so that I don’t fall back on a highly processed meal if I don’t have time to cook or discover I forgot an ingredient.”
By shopping ahead, you can plan a variety of easy, nutritious, budget-friendly meals. Preparing and eating them with friends can add to your enjoyment.
Toni explains how to make salad wraps. (MP4, 01:36)
MIMI MCCOY is a journalism student at the University of Kansas in Lawrence. She also has a blog, Pursuit of Healthfulness.
