Meal Prep for College Students

meal prep for college students food

This meal prep plan will be perfect for college students living in the dorm. Specifically designed for making simple meal prep for college students to learn how to eat healthy at college. This simple meal prep will showcase the perfect meal for one entire day so you can eat healthy with a good plan. It will provide some great recipes and solutions for how to eat healthy at college.

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Easy Healthy Meals for College Students

Since students are always on the go and skip meals, it’s important to plan ahead for meals. And there are days getting to the dining hall isn’t an option which is why I created this simple meal prep for college students. If you do get a chance to get to the dining hall, here’s some help info for how to eat healthy at college dining halls.



Breakfast: Overnight Oats – This is a great recipe if you don’t have access to a microwave or have to wake up early for class. All you need is plain oats, milk (or dairy-free milk), and some toppings like fruit, nuts, or spices! Many recipes call equal parts milk and oats, and allow you to be creative with the rest. Try out different combinations with nut butters, chia seeds, Greek yogurt and vanilla extract!

Meal Prep for College Students

Lunch: Salad Wraps – With your favorite salad fixings and a whole wheat wrap, you can make these for lunch in your dorm or take them to-go. For a Caesar salad wrap, just toss lettuce, cherry tomatoes, parmesan cheese, Caesar dressing and any other ingredients you’d like. Greek wraps are also healthy options that just require lettuce, red onion, kalamata olives, cherry tomatoes, vinaigrette dressing and more. Store bought canned tuna or grilled chicken can be cut up and mixed in to add some protein to the meal.

Meal Prep for College Students

Dinner: Microwave Baked Potatoes For an easy dinner option, wash a russet or sweet potato and poke it several times with a fork. Cook it in the microwave for about 5 minutes on each side. Once the potato is soft enough, cut it in half and season it how you like! You can use butter, salt, pepper, sour cream, and cheese or you can get creative with broccoli or spinach.

Meal Prep for College Students

Some dorms have kitchens but if not you will want to use a kitchen either at your family home or at a friends place. I recommend making these healthy lunch meals and bringing to the dorm in freezer bags that will stack easily in the mini fridge. Here are those recipes at a quick glance:

One Pan Salmon with Potatoes and Asparagus

  • 1lb Salmon Fillets
  • Rice of choice
  • Potatoes
  • Asparagus
  • Olive Oil
  • Dash Salt & Pepper

Rub Ingredients

  • Citrusy Garlic Spice
  • Everything Spice

Step by Step Directions for One Pan Salmon: Cut potatoes thin and toss with olive oil, salt and pepper. Bake for 20 minutes. Wash salmon and set in baking dish. Prepare rub of citrusy garlic and everyday spice then brush on salmon. Cook rice according to package. Wash asparagus and toss with olive oil, salt and pepper. Combine salmon and asparagus to potatoes tray to bake one pan salmon. Bake 20 minutes together. Fill your containers and refrigerate for up to 5 days. Heat in microwave 1.5 minutes to eat for a healthy lunch.


meal prep for college students

Beef and Broccoli with Sesame Stirfry Sauce

  • 1 lb beef of choice pre-cooked
  • 2 tbsp olive oil
  • 2 cups broccoli cut into florets

Sauce Ingredients

  • 2 tsp garlic minced
  • 6 tbsp soy sauce
  • 3 tbsp brown sugar
  • 2 tbsp sesame oil
  • 2 cups rice of choice

Step by Step Directions: Cook rice according to package directions. Steam broccoli or microwave until soft. Combine all ingredients (tamari, sesame oil, brown sugar, minced garlic, hot water) for special sauce in a large bowl. Add pre-cooked beef to special sauce and let marinate for 10 minutes. Combine broccoli and beef together and stir well and let sit for 5 minutes. Fill your containers and refrigerate for up to 5 days. Heat in microwave 1.5 minutes to eat for a healthy lunch.

5 Tips to Meal Prep

Get Organized-Do you have containers to store the food?

Make the Meal Plan-What foods do you like?

Make a Grocery List-Can you shop in bulk?

Go Grocery Shopping-Stick to the list so you don’t overbuy

Be flexible and expect challenges along the way

For meal prep for college students living in the dorm, I recommend the following 4 best freezer bags. They will stack nicely in your mini fridge and make it easy to defrost in the microwave. I recommend defrosting the freezer bag in the fridge the evening before then transfer to a glass container to microwave. It’s also an option to microwave in the freezer bag but I usually recommend to microwave in glass. It’s simple and quick.

4 Best Reusable Freezer Bags

Reusable Storage Bags, 12 Pack-Food Grade Eco-friendly Fresh Bags-Made of food-grade PEVA material, reusable storage bags are PVC-free, lead-free, chloride-free and BPA FRE, an eco-friendly and recyclable material. They are not harmful to the environment. You don’t need to worry about your heath with these food bags.

Meal Prep for College Students


Greenzla Reusable Gallon Bags, 8 Pack-Made from high quality food-grade PEVA material, a healthy and safe alternative to harmful materials, which is BPA free, these bags are completely non-toxic and suitable for food storage. Keep family meals in these reusable bags with confidence.

Meal Prep for College Students

Reusable Gallon Freezer Bags, 6 Pack-1 gallon storage bags feature upgrade FDA food-grade & eco-friendly PEVA material, which is silicone & plastic-free, PVC-free, chloride-free, BPA-FREE and without the danger of harmful chemicals so that you can store food and personal items safely and worry-free.

Meal Prep for College Students

Cadrim Reusable Extra Thick Silicone Food Storage Bags, 6 Packs-Silicone fridge bags are designed with Airtight seal,leakproof vacuum and zip-locked container to keep food fresh and liquids contained with no spill. Convenient and Occupying Small Space – Silicone freezer bags can stand up when you fill them, and after use can fold or lay them flat in the kitchen drawer or hang on hooks.

Meal Prep for College Students

What Do You Need For A Dorm Kitchen?

I’m sharing these kitchen essentials for helping to prep meals in the dorm room. Remember to stock up on plates, cups, napkins and utensils like these here.

Hamilton Beach 2 Slice Extra Wide Slot Toaster

MyMini Personal Sandwich Maker

Magic Bullet Blender


Healthy College Snacks

Are you wondering what snacks should I get for my dorm? Here is a list of some healthy snack ideas that should be on your healthy college grocery list every week.

  • Trail mix or mixed nuts
  • Protein or granola bars
  • Hummus and vegetables such as carrots, sweet peppers or celery
  • Dried fruit
  • Dark Chocolate
  • Hard Boiled Eggs
  • Nut butter on rice cakes, crackers, or fruit such as banana or apple slices
  • Greek yogurt with fruit and granola

I hope you find this guide for meal prep for college students helpful to lead a healthy lifestyle.  It works!  Please comment below how you like it!!

meal prep for college students

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One Comment

  1. Alyse, Your meal plan is fantastic. I don’t have time to cook on Tuesday, Wednesday and Saturday so preparing these meals ahead of time is great!
    Thanks for all your interesting articles. I look forward to reading your articles.
    Thanks again,

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