Your Meal Prepping Guide

University life is a whirlwind of lectures, assignments, social events, and societies. Amid this busyness, maintaining a healthy and balanced diet often takes a backseat. But meal prep can be a game-changer, saving you time, money, and stress. With a bit of planning, you can enjoy nutritious, home-cooked meals throughout the week.

Here are practical meal prep tips and ideas, whether you're cooking for one or sharing with flatmates.

1. Start Simple with Basics

Focus on easy-to-cook staples that can be used in multiple meals. Items like rice, pasta, quinoa, lentils, and sweet potatoes are versatile, affordable, and store well. Pair them with proteins (chicken, tofu, eggs, beans) and a variety of vegetables.

Example Meal:

• Base: Brown rice.
• Protein: Grilled chicken or roasted chickpeas.
• Veggies: Steamed broccoli, carrots, and spinach.
• Sauce: A quick homemade soy and honey glaze.

2. Batch-Cook and Freeze

Cook large portions of dishes that freeze well, like curries, soups, stews, and casseroles. Divide into individual containers, label them, and freeze. This way, you’ll have grab-and-go options on busy days.

Example Meal:

• Lentil curry with rice or naan bread.
• Vegetable and chicken stir-fry.
• Chili con carne with jacket potatoes.

3. Prep Breakfast the Night Before

Mornings are hectic, but a little prep can ensure you don’t skip the most important meal of the day. Overnight oats or breakfast burritos are quick and satisfying options.

Example Meal:

• Overnight Oats: Combine oats, milk (or plant-based alternative), a spoonful of yogurt, and toppings like fruit, nuts, or honey in a jar.
• Breakfast Burritos: Scramble eggs, add black beans, veggies, and cheese, wrap in a tortilla, and refrigerate.

Check out these incredible recipes for baked oats which will satisfy your sweet tooth and give you a boost of energy in the morning:

4. Create Grab-and-Go Snacks

Healthy snacking is crucial for keeping energy levels up during long study sessions. Pre-portion snacks into containers to avoid the vending machine temptation.

Example Snacks:

• Sliced veggies with hummus.
• Mixed nuts and dried fruit.
• Homemade granola bars or energy balls.

5. One-Pan and Sheet-Pan Meals

Minimal cleanup is a blessing. One-pan dishes like stir-fries or sheet-pan meals are quick, easy, and perfect for students.

Example Meal:

• Sheet-Pan Dinner: Roast chicken thighs, sweet potatoes, and seasonal veggies like courgettes or peppers, all seasoned with olive oil, salt, pepper, and herbs.

6. Invest in Reusable Containers

Good quality, reusable containers are essential for meal prep. Look for ones that are microwave-safe, stackable, and leak-proof. This helps you pack meals confidently for on-the-go days.

7. Plan Around Your Schedule

Choose one or two days a week to prepare meals. Sundays are ideal for a big prep session, while midweek can be a quick restock for fresh items like salads or fruit.

Pro-tip: cook with your friends and flatmates. This makes the whole experience a lot more fun and sociable.

8. Mix and Match Ingredients

Make your meals interesting by mixing and matching a few core ingredients. For example, cook a big batch of quinoa, roast veggies, and grill chicken - then enjoy them as:

• A salad bowl.
• A wrap.
• A stir-fry.

Final Thoughts

Meal prep is a small investment of time that pays off in convenience, health, and savings. Start small, experiment with recipes, and adapt as you go. Whether you’re studying late at the Science Library or catching up with friends at Bute Park, having a homemade meal at hand makes life that much easier.

Take it one step at a time, and soon, you’ll master meal prep like a pro!