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Easy 7-Day Student Meal Plan for $25 a Week Perfect Budget Meals

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A simple, affordable, and nutritious 7-day meal plan designed for students and busy individuals to eat well on a tight budget without spending hours cooking.

Ingredients

Scale
  • 2 cups uncooked white or brown rice
  • 1 cup rolled oats
  • 1 loaf whole wheat bread
  • 3 cups cooked dry or canned beans (black beans, chickpeas) or 2 cans
  • 6 large eggs
  • 1 jar natural peanut butter
  • 4 medium carrots, chopped
  • 1 bag frozen mixed vegetables (12 oz / 340 g)
  • 6 ripe bananas
  • 1 large onion
  • 3 garlic cloves
  • 1 quart (1 liter) milk or plant-based alternative
  • 1 cup plain yogurt (optional)
  • Olive or vegetable oil (small bottle)
  • Salt and black pepper
  • Ground cumin (small jar)
  • Paprika (small jar)
  • Soy sauce (optional, small bottle)
  • Honey or sugar (small amount)

Instructions

  1. Rinse 2 cups (about 360 g) of rice under cold water until the water runs clear. Combine with 4 cups (960 ml) of water in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork.
  2. If using canned beans, rinse under cold water to reduce sodium. If dry, soak overnight and boil until tender (about 1 hour). Set aside 3 cups (about 450 g) cooked beans for the week.
  3. Dice one large onion and mince 3 garlic cloves. Chop 4 medium carrots into bite-sized pieces.
  4. Combine 1 cup (90 g) rolled oats with 2 cups (480 ml) milk or water in a pot. Cook over medium heat, stirring occasionally, until creamy (about 5 minutes). Sweeten with a drizzle of honey or sliced banana.
  5. Heat 1 tablespoon (15 ml) oil in a skillet over medium-high heat. Sauté onions and garlic until fragrant (2 minutes). Add carrots and frozen mixed veggies. Stir-fry for 5-7 minutes until tender but still crisp. Season with salt, pepper, and a splash of soy sauce if using.
  6. Place 6 eggs in a pot and cover with cold water. Bring to a boil and cook for 9 minutes for hard-boiled. Cool in cold water, peel, and store in the fridge.
  7. Assemble meals by combining cooked rice, beans, and stir-fried veggies for a filling bowl. Use eggs and peanut butter banana sandwiches for variety and quick bites throughout the week.
  8. Portion meals into airtight containers. Refrigerate for up to 4 days or freeze portions for up to a month. Reheat thoroughly before eating.

Notes

Batch cook rice and beans to save time. Avoid overcrowding the pan when stir-frying to prevent sogginess. Season gradually and taste as you go. Store leftovers in airtight containers and reheat with a splash of water to keep rice moist. Slice eggs before reheating to avoid rubberiness. Feel free to swap ingredients based on availability or dietary needs.

Nutrition

Keywords: budget meals, student meal plan, easy recipes, affordable meals, quick cooking, healthy student food, meal prep, vegetarian, vegan adaptable, gluten-free adaptable

Find it online: https://clunkcook.com/easy-7-day-student-meal-plan-for-25-a-week-perfect-budget-meals/