Deciding what and how to eat can feel challenging and time-consuming. Yet, planning meals can help you to eat healthier, stay on budget and avoid food waste. 

We partnered with Medical Services dietitians Stephanie Snell and Sydney McAvoy to create steps to help you meal plan like a pro.

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1

Plan ahead

The key to meal planning is to create a plan that works for you and your lifestyle. Students living on campus may only need to supplement a campus meal plan. However, students living off campus may want to plan meals for the entire week. 

  • Consider the time you have available to cook during the week and choose recipes that fit your available time.
  • Determine how many meals you plan to eat at home for the week and the meals you plan to pack to eat while away from home. For example, you would need 21 meals to cover breakfast, lunch and dinner if you are not eating out during the week.
  • Modify recipes to fit your dietary needs, including proteins, grains, fats or produce. For example, you could add protein to a vegetarian soup or beans to a quesadilla.
  • Choose recipes that use the same ingredients. For example, make stir fry and fried rice in the same week and make the rice once. Or cook enough chicken breasts for multiple recipes like chicken noodle soup or chicken tacos.
  • Plan for snack options, including snacks to eat at home and easy, packable snacks. Examples could include hummus and vegetables, trail mix, roasted chickpeas, cheese and crackers, fruit or yogurt.
  • Make a backup plan for those days that don’t go as planned. You may not have time to cook, or a recipe may not make as much food as you thought. In these cases, you may want to have shelf-stable ingredients on hand to make a last-minute meal. 

2

Make a shopping list

Create a list each week and stick to the list when you shop. Following a list will help you avoid wasting unused food and save money by sticking to your food budget.

  • Write a grocery list with all the ingredients needed for the recipes you have planned for the week.
  • Include snacks on your list.
  • Check your pantry to see if you need to replace any staples like olive oil, spices, canned foods or grains and add those items to your list. 
  • Make time to shop or order groceries online to pick up or have delivered.

3

Meal prep

Set aside time each week to prep your meals and snacks. This will make it easier to stick to your plan.

  • Write down your meal plan or list of the week’s menu items and put it on the refrigerator as a reminder.
  • Wash and cut vegetables to use as snacks or meal ingredients.
  • Batch cook grains and roasted vegetables to use later in the week.
  • Portion snacks into containers to make it easy to grab and go.
  • Pre-marinate meats or other proteins the evening before for the next day’s recipes.
  • Make homemade dressings or sauces and store them in airtight containers or jars.

4

Cook

You may not feel like cooking at the end of a long day. Your plan and meal prep will make it easier to follow through.

  • Double the recipes and freeze the extra. For example, you could make two lasagnas or a large batch of vegetarian chili. It doesn’t require much extra effort but will save time and ingredients later.
  • Prepare ingredients during cooking downtime, like when waiting for water to boil or the oven to preheat.
  • Maximize your kitchen surfaces and appliances. For example, you could use the stovetop for one recipe and the oven for another. Or prepare a salad on the counter while you cook on the stovetop.
  • Portion leftovers into individual servings and store them in containers. You can eat leftovers as lunch on the go or skip cooking dinner later in the week. 

5

Reflect and modify your plan

Meal planning is a learning process. Adjust your plan and routine as needed. You may want to adjust your meal plan seasonally or each semester as your schedule changes.

  • Think about whether you enjoyed your meals and snacks. You can remove recipes or try new ones in the coming weeks.
  • Determine if you had too little or too much food. Consider whether you had enough snacks and food for meals on the go. Adjust your shopping list as needed to accommodate your food intake.
  • Decide if you cooked as many meals as you planned. It is okay to cook fewer meals and supplement some with leftovers or batched meals like lentil curry and protein bowls.

Use your campus resources

Students with private insurance are eligible for two free nutrition consultations at the Nutrition Resource Clinic. All students can be seen in the standard nutrition clinic. This clinic is covered by Gold SHIP.

Students who need support accessing food can connect with the Basic Needs Center to learn more about food resources on campus and in the community, including the Buff Pantry.