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Student Summer Meal Prep Easy Budget-Friendly Groceries for the Week

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A budget-friendly, time-saving student summer meal prep plan featuring simple ingredients and balanced nutrition to fuel your week with easy, customizable meals.

Ingredients

Scale
  • 2 lbs boneless skinless chicken thighs
  • 2 cans (15 oz each) canned black beans, rinsed
  • 1 dozen eggs
  • 2 cups dry brown rice
  • 1 pack (8 tortillas) whole wheat tortillas
  • 1 cup dry rolled oats
  • 1 bag (16 oz) frozen mixed vegetables (corn, peas, carrots, green beans)
  • 3 medium fresh bell peppers
  • 4 medium carrots
  • 4–5 medium bananas
  • 2 medium avocados
  • 16 oz Greek yogurt
  • 3 tablespoons olive oil
  • Salt
  • Black pepper
  • Garlic powder
  • Smoked paprika
  • Cumin
  • Chili powder
  • 1 large lemon

Instructions

  1. Preheat the oven to 425°F (220°C). Pat the chicken thighs dry and season generously with salt, pepper, garlic powder, smoked paprika, and a drizzle of olive oil. Place them skin-side up on a large baking sheet lined with foil or parchment for easy cleanup.
  2. Roast the chicken until the skin is crispy and the internal temperature reaches 165°F (74°C), about 25-30 minutes. While the chicken cooks, start preparing rice and vegetables.
  3. Rinse 2 cups of brown rice under cold water. In a medium saucepan, combine rice with 4 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low and simmer, covered, for 40 minutes or until tender. Fluff with a fork and set aside.
  4. Chop bell peppers and carrots into bite-sized pieces. Toss frozen mixed vegetables into a microwave-safe bowl and steam or microwave until heated through (about 3-4 minutes). For extra flavor, toss fresh veggies with olive oil, salt, and lemon juice.
  5. Rinse black beans thoroughly under cold water to remove excess sodium. Set aside for adding to salads or wraps.
  6. Divide cooked rice evenly into 4-5 containers. Slice or shred the roasted chicken and portion it on top. Add a colorful mix of veggies and a scoop of black beans. For variety, toss some containers with lemon juice and olive oil, others with chili powder and cumin for a Mexican-inspired twist.
  7. Hard boil 6 eggs for easy protein snacks. Prepare overnight oats by mixing rolled oats with Greek yogurt, a splash of milk, and sliced bananas in jars. Store in the fridge overnight and grab them in the morning.

Notes

Do not skip seasoning the chicken and rice to enhance flavor. Cook rice first as it takes the longest. Avoid overcrowding chicken on the baking sheet to ensure crispy skin. Store wet ingredients separately to avoid sogginess. Use airtight containers to keep meals fresh. Leftover chicken can be repurposed into quesadillas or salads. Hard-boiled eggs last about a week refrigerated if peeled. Bananas and avocados should be stored separately and added fresh to avoid browning.

Nutrition

Keywords: student meal prep, budget-friendly meals, summer meal prep, easy meal prep, healthy student meals, batch cooking, quick meals

Find it online: https://daintydine.com/student-summer-meal-prep-easy-budget-friendly-groceries-for-the-week/