Picture this: you’ve got classes all day, a part-time job, study sessions, and somehow still want a social life. Cooking every day?
Not happening. But that’s where meal prepping comes in! With a bit of planning, you can have delicious, budget-friendly meals ready to go, so you can stay fuelled for those busy days (and save some money for more exciting things).
Start with a plan
Before you go wild buying ingredients, take a minute to plan out what you actually want to eat. It doesn’t have to be complicated—think of three or four easy recipes that you can rotate through the week. For me, protein is the star of every meal, so I make sure to have at least three different types on hand: chicken breast, salmon, and tofu. These ingredients are super versatile and can be turned into a wide variety of dishes.
Once you’ve chosen your proteins, look for recipes that use similar ingredients to keep costs low and simplify the prep.
- Chicken Stir-Fry: Quick and great for using up leftover veggies.
- Salmon Salad Bowls: Fresh, filling, and easily customisable with different veggies and dressings.
- Kimchi Stew: A spicy, warming dish packed with tofu and probiotics from the kimchi, making it a flavourful way to switch things up.
Once your meals are planned, make a shopping list of everything you’ll need.
Top tip: stick to the list to avoid impulse buys, especially when it comes to those overpriced snacks. With your proteins ready, you’ll be all set to whip up delicious meals all week long!
Master the basics in the kitchen
You don’t need to be Gordon Ramsay to meal prep. If you can chop, boil, and stir, you’re set! Start with some basic kitchen tools: a decent knife, a couple of storage containers, and maybe a rice cooker or instant pot if you want to save even more time. You can find a lot of these kitchen essentials—like spatulas, pots, and containers—at TK Maxx for a great price, so you don’t have to break the bank on equipment. Focus on learning a few key cooking techniques, like roasting veggies or cooking grains, and you’ll be amazed at what you can create with just a few basics.
And remember, meal prepping isn’t about making fancy dishes; it’s about making food that’s quick, tasty, and ready when you need it. If you can throw everything in a pan and let it cook, you’re doing it right.
Choose budget-friendly recipes
University budgets don’t exactly allow for truffle oil and imported cheeses, but luckily, there are plenty of nutritious ingredients that won’t bankrupt you. Try to base your meals around these staples:
- Grains: Rice, pasta, couscous—affordable and filling.
- Proteins: Canned beans, lentils, eggs, or chicken thighs (cheaper than chicken breasts and just as versatile). Tofu is great, too, if you’re feeling fancy.
- Frozen Veggies: Often cheaper and last way longer than fresh ones, making them perfect for meal prep.
- Seasonal Produce: Check out Grainger Market for fruits and veggies that are in season and typically less expensive.
And don’t forget about the Students' Union Student Pantry! It’s honestly a lifesaver if you’re in need. Everything in the pantry is completely free—no questions asked, no need to check with anyone, just take what you need. The Pantry is stocked with all the basics like rice, pasta (they’ve even got gluten-free options), canned goods, cereals, grains and even toiletries. It’s the perfect place to grab essentials when you’re on a tight budget. However, please be mindful to take only what you need so that there’s enough for all students.
Top tip: Preparing and chopping up ingredients like spring onions and garlic ahead of time can save you so much effort throughout the week and makes it easy to add flavour to any meal without extra hassle. A small amount of these can elevate basic meals to something tasty and satisfying.
Stock up on staple sauces and spices
One of the easiest ways to level up your cooking (and keep things interesting!) is to have a stash of versatile sauces and spices on hand. Having a few basics means you can add loads of flavour to simple ingredients without needing tons of extras. Plus, they’re super budget-friendly, because a little goes a long way, and they last for ages in the cupboard!
Here are a few staples I always keep around:
- Soy Sauce: Perfect for adding a savoury, umami kick to stir-fries, marinades, and dressings.
- Gochujang: This Korean chili paste is amazing for adding a bit of heat and depth to soups, stews, and marinades.
- Garlic Powder: When fresh garlic isn’t around, garlic powder is an easy way to add flavour to almost anything.
- Pesto: Great for more than just pasta—use it as a spread on sandwiches, mix it into dressings, or toss with roasted veggies.
With these sauces and spices in your pantry, you can easily mix and match flavours to make simple meals taste amazing. They’re also super versatile, so you’ll be able to whip up everything from stir-fries to pasta dishes with just a few ingredients. Having these on hand makes meal prep way easier and a lot more exciting!
Batch Cook Like a Pro
Now it’s time to put your meal prep plan into action. Choose one or two days each week (like Sunday or Wednesday evenings) to focus on batch cooking. By prepping large quantities at once, you’ll have nutritious, homemade meals ready to go and will avoid the temptation of costly takeout.
- Roast a Variety of Vegetables
Select a mix of sturdy vegetables like sweet potatoes, bell peppers, and broccoli, season them, and roast at 200°C for about 25-30 minutes. Roasted veggies are a versatile base for many dishes, and switching up sauces—like pesto, tahini, or even a light vinaigrette—can keep the flavours interesting.
- Prepare Multiple Protein Options
Cook two to three protein sources, such as roasted chicken, baked salmon, or tofu, to keep your meals balanced. Store each protein separately, and season them lightly. This way, you can easily adjust flavours with different spices or sauces later in the week.
Top tip: Use airtight containers to keep your food fresh throughout the week. For best results, store proteins and vegetables separately, which helps maintain their individual flavours and textures. To keep meals exciting, try pairing the same protein with different sauces or seasonings each day to avoid flavour fatigue.
Make it social
Meal prepping doesn’t have to be a solo activity. In fact, turning it into a group event can make the process more enjoyable and give you more meal variety. Gather a few friends and turn meal prep into a mini party! Each person can bring an ingredient or two, and together, you can batch-cook a range of meals. Not only will it speed up the process, but you’ll also end up with a variety of dishes to swap and share throughout the week.
Here are some fun ideas to try:
- Themed Meal Prep Nights: Pick a theme like "Italian Night", "Asian Fusion", or "Healthy Comfort Foods". Each person brings ingredients that fit the theme, and you all create a variety of dishes within that style. Not only does it make things more exciting, but you’ll also discover new recipes and flavour combinations.
- Friendly Cook-Off: Add a little competition with a meal-prep cook-off! Each friend can prep a signature dish, and everyone votes on their favourite. Winner gets the title of “Meal Prep Master” and, of course, the satisfaction of being the chef of the week!
Turning meal prep into a group activity not only keeps it interesting but also creates a fun, social experience that you can look forward to each week. Plus, you’ll be armed with new recipes, tips, and ideas to keep your meal prep fresh and exciting! 🍽️
What's the take-away?
With a little planning, some basic kitchen skills, and the right ingredients, you’ll be saving time, money, and energy all week long. So, grab your ingredients, round up those food storage containers, and get ready to enjoy the freedom of having tasty meals on hand to keep you fuelled through your busy life!
By Angelina, a third year Marketing student and Student Content Creator