Between classes, studying, and regular ol’ life, finding time (and money) to eat well can be tough. These quick and budget-friendly recipes make it easier to fuel your body and mind all week long. Each recipe is designed to stretch your groceries—so with just a little prep, you’ll have enough for several meals. Using basic ingredients, balanced nutrition, and minimal cooking time, this plan should make eating healthy easy, affordable, and delicious.
Full Grocery List
Breakfast (5 breakfasts ~ 10 cups)
- 8 eggs
- 1 cup shredded cheese (use “light” for lower fat and calories)
- 1 cup chopped veggies (peppers, tomatoes, etc.)
Optional: Add cottage cheese for extra protein or any other ingredients such as hot sauce, spinach, or salsa
Lunch (5 lunch servings)
- 1 bag dried lentils
- 1 cucumber
- 1 bell pepper
- 1 block or container of feta cheese
- 2 tbsp olive oil
Dinner (5 servings)
- 1-2 chicken breasts (can use canned chicken for a quick, easy substitute)
- 1 bag of frozen mixed vegetables
- 1 box of chicken broth
- 1 cups of pasta or egg noodles
Breakfast: Egg Muffin Cups
These mini omelets are the perfect grab-and-go breakfast. They are high in protein, easy to reheat, easy to customize, and take less than 30 minutes to make
Recipe
8 eggs
1 cup shredded cheese (use “light” for lower fat and calories)
1 cup chopped veggies (peppers, tomatoes, etc.)
Optional: Add cottage cheese for extra protein or any other ingredients such as hot sauce, spinach, or salsa
Directions
- Preheat oven to 350°F.
- Whisk eggs with a pinch of salt and pepper in a mixing bowl.
- Add in your cheese and veggies (and any extra add-ins) into the egg mixture. Stir to combine evenly.
- Grease a muffin tin and pour mixture into cups, filling each about ¾ full.
- Bake 18–22 minutes, until set and lightly golden.
- Refrigerate and reheat in the microwave for 20–30 seconds before eating.
Lunch: Mediterranean Lentil & Feta Bowls
The Mediterranean lentil feta bowls can be easily prepped and taste great, warm or cold all week. Lentils are inexpensive, filling, and packed with protein.
Recipe
1 bag dried lentils
1 cucumber
1 bell pepper
1 block or container of feta cheese
2 tbsp olive oil
Seasoning: salt, pepper, garlic powder
Optional: lemon juice or red wine vinegar
Directions:
- If using dried lentils: Boil 20–25 min until tender. Drain.
- Chop cucumber & pepper into small pieces.
- Toss lentils with olive oil, veggies, and seasoning.
- Portion into containers and top with feta.
- Optional: Add lemon/vinegar before eating for extra flavor.
Dinner: Chicken Noodle Soup
This chicken noodle soup stores well for the whole week and is a cozy, simple, and great dinner for cold or late nights. Packed with protein, vegetables, and carbohydrates, this is a well-balanced cheap meal-prep option.
Recipe
1-2 chicken breasts (can use canned chicken for a quick, easy substitute)
1 bag of frozen mixed vegetables
1 box of chicken broth
1 cups of pasta or egg noodles
Salt and pepper
Directions
- Add broth to a pot + bring to a boil.
- Add chicken and simmer 15–20 minutes until cooked.
- Remove chicken, shred with a fork, and return to pot.
- Add veggies + noodles and cook until noodles are soft.
- Season to taste.