Affordable Vegan Meal Prep Ideas for College Students
1. Overnight Oats
Overnight oats are a versatile and simple breakfast option for vegan college students. Combine rolled oats with almond milk, chia seeds, and your favorite fruits such as bananas, berries, or apples. Prepare individual servings in jars, allowing for grab-and-go convenience. You can also add nut butter, agave syrup, or spices like cinnamon for added flavor.
Cost Breakdown:
- Rolled oats: $2.00 for a 42 oz. container
- Almond milk: $3.00 for a half-gallon
- Chia seeds: $5.00 for a 12 oz. bag
- Fruits: $4.00 for a week’s supply
Total cost: Approximately $14.00 for a week, or about $2.00 per serving.
2. Quinoa Salad
Quinoa is a protein-packed grain that can be easily bulk-cooked and used in a variety of salads. Cook a big batch of quinoa and mix it with black beans, corn, diced bell peppers, and avocado. Dress this salad with lime juice, olive oil, salt, and pepper. Store it in the fridge in airtight containers to maintain freshness.
Cost Breakdown:
- Quinoa: $5.00 for a 16 oz. package
- Black beans: $1.00 for canned 15 oz.
- Corn: $1.00 for canned 15 oz.
- Bell peppers: $3.00 for a pack of three
- Avocado: $2.00 each
Total cost: Roughly $13.00, about $2.60 per serving.
3. Veggie Stir-Fry
Stir-fries are not only quick and tasty but are also an excellent way to utilize leftover vegetables. Use ingredients like broccoli, carrots, bell peppers, and tofu sautéed in soy sauce and sesame oil. Serve it over brown rice or quinoa for a satisfying meal. Prepare in bulk for leftovers throughout the week.
Cost Breakdown:
- Frozen mixed vegetables: $3.00 for a 32 oz. bag
- Tofu: $2.00 for 14 oz. block
- Soy sauce: $2.00 for 15 oz. bottle
- Brown rice: $2.00 for a 32 oz. bag
Total cost: Approximately $9.00, or about $2.25 per serving.
4. Lentil Soup
Lentils are an excellent source of protein and fiber and are incredibly budget-friendly. Prepare a large pot of lentil soup with onions, carrots, celery, tomatoes, and spices. Portion it into containers for easy access during the week. You can also freeze some for later use.
Cost Breakdown:
- Lentils: $2.00 for a 16 oz. package
- Onions, carrots, celery: $3.00 combined
- Canned tomatoes: $1.00 for a 15 oz. can
- Vegetable broth: $2.00 for 32 oz.
Total cost: Around $8.00, about $1.60 per serving.
5. Sweet Potato and Black Bean Tacos
Tacos are an easy and fun meal option. Roast sweet potatoes and mix them with black beans, lime juice, and spices. Serve in corn tortillas and top with avocado and salsa. Prepare these ingredients in advance to assemble tacos quickly when hunger strikes.
Cost Breakdown:
- Sweet potatoes: $3.00 for 3
- Black beans: $1.00 for canned 15 oz.
- Tortillas: $2.00 for a pack of 10
- Avocado: $2.00 each
- Salsa: $3.00 for a jar
Total cost: Approximately $12.00, about $2.40 per serving.
6. Chickpea Salad Sandwich
Chickpeas can be mashed and mixed with vegan mayo, mustard, diced celery, and lettuce to create a satisfying sandwich. Serve on whole grain bread for a filling meal. This dish is perfect for meal prep as you can make a large batch and store the mixture in the fridge.
Cost Breakdown:
- Canned chickpeas: $1.00 for 15 oz.
- Vegan mayo: $3.00 for a jar
- Whole grain bread: $3.00 for a loaf
- Celery: $1.50 for a bunch
- Lettuce: $2.00 for a head
Total cost: About $10.50, around $1.75 per serving.
7. Vegan Chili
Chili is a hearty dish that can be made with kidney beans, black beans, corn, and tomatoes simmered with chili spices. Cook a large pot and store it in the fridge or freezer for easy meals. This is a great comfort food perfect for the colder months.
Cost Breakdown:
- Kidney beans: $1.00 for canned 15 oz.
- Black beans: $1.00 for canned 15 oz.
- Corn: $1.00 for canned 15 oz.
- Canned tomatoes: $1.00 for 15 oz.
- Chili spices: $4.00 for a variety
Total cost: Approximately $8.00, about $1.60 per serving.
8. Buddha Bowls
Buddha bowls are customizable bowls filled with grains, proteins, and vegetables. Start with a base of brown rice or quinoa, add roasted veggies, chickpeas, and a tahini dressing for a nourishing meal. Prepare each component separately and mix them when ready to eat.
Cost Breakdown:
- Brown rice: $2.00 for a 32 oz. bag
- Fresh vegetables: $5.00 for a variety
- Canned chickpeas: $1.00 for 15 oz.
- Tahini: $4.00 for a jar
Total cost: Roughly $12.00, about $2.40 per serving.
9. Pasta Primavera
Whole grain pasta tossed with seasonal vegetables makes a quick, nutritious meal. Cook pasta once a week and mix with sautéed garlic, zucchini, bell peppers, and fresh basil. Drizzle with olive oil and lemon for freshness.
Cost Breakdown:
- Whole grain pasta: $2.00 for a box
- Seasonal vegetables: $5.00
- Garlic: $0.50
- Olive oil: $3.00 for a bottle
Total cost: Approximately $10.50, about $2.10 per serving.
10. Smoothie Packs
Smoothie packs are a fantastic on-the-go option. Portion out ingredients like spinach, banana, and berries in zip-lock bags. On busy mornings, throw a bag in the blender with almond milk for a quick breakfast or snack.
Cost Breakdown:
- Spinach: $3.00 for a bunch
- Bananas: $1.00 for a bunch
- Berries: $5.00 for a 12 oz. bag
- Almond milk: $3.00 for a half-gallon
Total cost: Around $13.00 for a week’s supply, about $1.86 each.
Cooking Tips for Meal Prep
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Batch Cooking: Take an afternoon to prepare meals for the week. This helps save time and energy during busy school days.
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Storage: Invest in glass containers with lids for storing meals. They keep food fresh and are microwave-safe.
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Labeling: Clearly mark containers with names and dates. This way, you can keep track of what meals to consume first.
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Spice it Up: Use herbs and spices to keep meals exciting. This can transform a simple dish into an exquisite experience.
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Plan Ahead: Create a meal plan with a grocery list to reduce food waste and save money. Stick to seasonal produce to cut costs even further.
With these affordable vegan meal prep ideas tailored for college students, maintaining a healthy diet while being budget-conscious is entirely feasible. Eating well doesn’t have to break the bank—just a little creativity and planning can go a long way in your meal prep journey.
