Weekly Meal and Grocery Plan: Overnight Oats, Tuna Salad & One Pot Turkey Casserole

Trying to figure out what to cook as a busy student can feel overwhelming. Without a plan, it’s easy to skip meals or rely on expensive takeout. Meal prepping helps take away the stress of deciding what to eat each day by giving you simple, budget-friendly, and flexible meals that can be prepared on Sunday afternoons to create a stress-free and healthy week of meals.

Breakfast: Peanut Butter (or Almond Butter) Banana Overnight Oats

These overnight oats require no cooking, provide fiber, healthy fats, and protein to keep you full through your busy morning!

Grocery List (5 servings)

• 2 ½ cups rolled oats
• 2 ½ cups milk (dairy or non-dairy)
• 5 tablespoons peanut butter (or almond butter for preference or allergies)
• 2–3 bananas
• Optional: cinnamon, honey, protein powder, or chocolate chips

Directions

1. In a bowl or container, mix oats and milk until combined.
2. Stir in peanut butter (or almond butter), cinnamon, protein powder, and chocolate chips if using
3. Slice bananas and place on top or mix in.
4. Divide into containers and refrigerate overnight.
5. Eat cold or microwave for 30–45 seconds before eating. Add honey on top if desired.

Lunch: Tuna Salad

This tuna salad is inexpensive, filling, and holds up well in the fridge all week. It’s a great high-protein option that can be eaten cold on its own, with crackers, or as a sandwich or wrap, making it convenient for busy days on campus.

Grocery List (5 servings)

• 3 cans of tuna (drained)
• ½ – ¾ cup mayo (use plain Greek yogurt for more protein and less fat!)
• 1 cup mixed frozen vegetables (thawed)
• Salt and pepper
• Optional: mustard, lemon juice, diced onion, celery, paprika, or carb of choice (crackers, wrap, sandwich bread)

Directions

1. In a bowl, mix tuna with mayo (or yogurt) until combined.
2. Stir in vegetables and season with salt and pepper.
3. Add optional ingredients to taste.
4. Portion into containers and refrigerate.
5. Eat cold on its own or serve with bread, crackers, or in a wrap.

Dinner: One-Pot Cheesy, Ground Turkey Casserole

This one-pot pasta is inexpensive, filling, and easy to make in bulk. It stores and reheats well and is customizable for anyone!

Grocery List (5 servings)

• 1 box of pasta (choose protein, lentil-based, or whole wheat pasta for more protein!)
• 1 jar of pasta sauce
• 1lb ground turkey (can use ground chicken or beef if preferred)
• 1 Tbsp avocado oil
• 2 cups Mozzarella cheese
• Italian seasoning, salt, and pepper
• Optional: spinach and other mixed vegetables (tomatoes, peppers, onions, garlic or mushrooms)

Directions

1. Cook pasta: bring water to a boil, empty pasta, cover, and cook on medium until pasta is al dente
2. Heat oil in a pan and sauté chosen vegetables (without the spinach) along with seasonings for 2-3 minutes.
3. Add the ground turkey and cook for another 5-7mminutes, breaking the meat into small pieces
4. Add the pasta sauce to pan and bring to a boil, letting simmer for 2 minutes.
5. Add the spinach and cooked pasta and mix
6. Transfer half of the mixture to a baking dish, sprinkle with 3/4 cup cheese, add remaining mixture and sprinkle with remaining 1 1/4 cups cheese.
7. Bake the casserole: Cover with foil and bake at 325 degrees for 20 minutes.