A Meal Prep Guide for Students
It’s that time of year again - back to school! Which also means getting back into routines, packing lunches, and trying to stay on top of your schedule.
If you're a student, I know how challenging it can be to plan out meals amidst classes, assignments, and everything else on your plate. I’ve been there. When I was a student, grabbing food on the go felt easier (and way more common) than packing lunches. But over time, I picked up a few strategies that helped me eat healthier without adding stress to my week. So today, I want to share some of those practical tips with you.
1. Start With a List
One of the easiest ways to start prepping meals is by writing out a simple food list. As a student, you want meals that are quick, affordable, and nutritious. I like to break mine down by food groups, then choose 2–3 items from each to work with for the week:
Protein: Meat, fish, eggs, beans/lentils, and some dairy (cottage cheese and greek yogurt)
Carbs: Grains, rice, root vegetables (potatoes, turnips, etc.), and squash.
Fruits: Bananas, berries, apples, citruses, etc.
Fats: Avocado, butters, oils, cheese, etc.
Veggies: Cucumbers, carrots, peas, peppers, etc.
This makes shopping and meal planning so much easier and helps prevent that mid-week “I have nothing to eat” moment.
2. Prep Ahead of Time
Once you’ve got your groceries, carve out some time to prep. For me, batch cooking everything in one go worked best. I’d bake or grill my proteins using the same spices or marinades, cook a big batch of rice or quinoa, and sauté or steam some veggies all at once.
Meal prep usually took me about an hour, and just like that, I’d have lunches and dinners ready for the whole week. If cooking daily feels overwhelming, this approach can be a real game-changer.
3. Keep Snacks Simple
I kept my snacks super simple often making them while my meals were cooking. Here are a few of my go-to options (still my faves to this day):
Banana with peanut butter
Greek yogurt with frozen berries
Almonds and fruits
High protein energy balls
The key? Choose snacks that are nourishing, quick, and easy to grab when you’re rushing between classes.
4. Do What Works for You
This might be the most important tip: find what fits your schedule and your lifestyle. Everyone’s routine looks different. What worked for me might not work for you and that’s okay. Adjust these ideas to suit your needs so that it feels sustainable, not stressful.
5. Stick With Easy Recipes
Especially during busy school weeks, keep it simple. Choose recipes you already know how to make or ones with minimal ingredients. Save the kitchen experiments for a rainy weekend.
When you stick to familiar meals, the whole process feels less like a chore and more like a rhythm you can get into.
6. Make It a Weekly Habit
Pick a day that consistently works for your prep (for me, Sunday afternoons are the days I have most time to do this) . The more you build this into your weekly routine, the less effort it takes over time. It becomes second nature. And when your meals are already taken care of, it’s one less thing to stress about during the week.
I hope these tips help you feel more prepared and inspired as the school year begins. If you have your own meal prep ideas or feedback to share, I’d love to hear from you! Feel free to visit my [Contact Page] and drop me a note - I always appreciate hearing from you.
You've got this!
Written by:
Kelissa Ouellet
BSc, Certified Personal Trainer & Life Coach
Moncton, NB
