Healthy Meal Prep
Simple Meal Planning for Busy Graduate Students
Meal prep does not have to be complicated. For working graduate students, the main goal is to reduce weekday stress by making food choices easier. Instead of preparing every meal in advance, focus on having a few “mix-and-match” ingredients ready so you can assemble quick, balanced meals in just a few minutes.
Rules of Thumb for Busy Students
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Plan two to three core meals you can repeat during the week, along with a few easy snack options.
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Aim for balanced meals that include fruits or vegetables, a protein source, a filling carbohydrate, and a healthy fat.
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Prep meal components instead of full meals: cook one protein, prepare one vegetable, and make one starch that can be combined in different ways throughout the week.
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Keep backup options for chaotic days. Frozen vegetables, eggs, canned beans, bagged salads, and microwaveable grains can help you prepare quick meals when time is limited.