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Budget-Friendly Student Summer Meal Prep Easy Full Week Recipes

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A practical and affordable meal prep plan perfect for students during summer, featuring simple ingredients and quick cooking methods to save time and money while enjoying tasty, balanced meals.

Ingredients

Scale
  • 2 cans black beans, rinsed and drained
  • 4 boneless, skinless chicken thighs
  • 6 large eggs (room temperature)
  • 2 cups brown rice, uncooked
  • 1 package whole wheat tortillas
  • 1 medium sweet potato, cubed
  • 1 large red bell pepper, diced
  • 1 medium zucchini, sliced
  • 1 small red onion, finely chopped
  • 2 cups fresh spinach
  • 1 cup cherry tomatoes, halved
  • 1 can diced tomatoes, no salt added
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and black pepper to taste
  • 1 teaspoon cumin powder
  • 1 teaspoon smoked paprika
  • Fresh cilantro, chopped (optional)

Instructions

  1. Rinse 2 cups (400g) of brown rice under cold water. In a medium saucepan, combine rice with 4 cups (960ml) water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for about 40-45 minutes until the water is absorbed and rice is tender. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.
  2. Preheat the oven to 425°F (220°C). Toss 1 medium sweet potato (cubed into 1-inch pieces) with 1 tablespoon olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, turning halfway, until golden and soft.
  3. While the rice and sweet potatoes cook, season 4 chicken thighs with salt, pepper, ½ teaspoon cumin, and ½ teaspoon smoked paprika. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook chicken for 5-6 minutes per side until golden brown and cooked through (internal temp should reach 165°F/74°C). Let rest for 5 minutes, then slice into strips.
  4. In the same skillet, reduce heat to medium. Add 1 finely chopped red onion and 2 minced garlic cloves, cooking until softened (about 3 minutes). Add diced red bell pepper and sliced zucchini, cook for another 5 minutes until tender but still crisp. Stir in 1 can diced tomatoes (with juice), 1 teaspoon cumin, and ½ teaspoon smoked paprika. Simmer for 5 minutes to blend flavors. Season with salt and pepper.
  5. Hard boil 6 large eggs by placing them in a pot of cold water, bringing to a boil, then covering and removing from heat. Let sit for 12 minutes, then transfer to cold water. Peel and slice in half for easy meal additions.
  6. In your containers, divide the brown rice, roasted sweet potatoes, sautéed veggies, sliced chicken, and halved hard-boiled eggs evenly. Add fresh spinach and cherry tomatoes raw for crunch and freshness. Garnish with chopped cilantro if you like.
  7. Use whole wheat tortillas to make quick wraps with chicken, spinach, and veggies. Warm them slightly in a pan or microwave before wrapping. These wraps can be stored separately or alongside the meal prep containers.

Notes

If short on time, cook rice and roast sweet potatoes the night before. Keep veggies slightly undercooked to avoid mushiness when reheated. Season gently at first and adjust when reheating. Store fresh greens and tomatoes separately to prevent sogginess. Chicken resting time is important to keep it juicy. Can substitute chicken with tofu or chickpeas for vegetarian option. Use corn tortillas or lettuce wraps for gluten-free. Freeze portions without fresh veggies or eggs for longer storage.

Nutrition

Keywords: student meal prep, budget-friendly, summer recipes, easy meal prep, healthy meals, chicken meal prep, vegetarian options, quick meals

Find it online: https://grubella.com/budget-friendly-student-summer-meal-prep-easy-full-week-recipes/