How to meal prep as a student

Meal prepping is a nifty skill to have, especially if you’re on a student budget. Meal prep helps you save money and reduce food waste, which is good for your pocket and Mother Earth. Keep reading to discover healthy meal prep ideas. 

What is meal prepping?

Meal preparation - commonly known as meal prep - is exactly what the name suggests: preparing food ahead of time. And is a great way of eating on a budget.

Meal prepping is typically done in bulk and is a great way to save time as you don’t have to cook as often in the future. Plus, it can help you eat healthier as you’re not as tempted to get takeout or spend money buying premade meals. 

What’s also great about meal prep is that you can make anything in advance - dinner, lunch, breakfast and even snacks. With the rise of cost of living for students, appropriately meal prepping is one of the most effective ways to manage your spending.

How to meal prep

There are a few ways to make healthy and easy prepared meals, so you don’t have to spend an entire Sunday afternoon cooking one big meal. Each style will depend on your routine and eating habits. 

• Make-ahead meals: These are full meals cooked in advance and can be reheated at mealtimes as individual portions. You don’t just have to cook one recipe but can use this method to prep different recipes. 
• Batch cooking: Making large batches of a specific recipe and splitting it into individual portions that can be frozen. For large portions, the recipe may need to be doubled or tripled. 
• Ready-to-cook ingredients: This involves prepping just the ingredients of a meal to help cut down cooking time. 

There’s no best way to meal prep - you’ve got to take a test and learn the approach. To help you get started, keep the following in mind. 

• What storage containers are you going to use? Make sure they are leak-proof and microwave-safe. To keep your meal prep meals fresh, glass containers often work the best. To avoid soggy food, use smaller containers to hold sauces or salad dressings. 
• Choose your recipes and write your shopping list. Source all your recipes and jot down all the ingredients you need before shopping. Make sure to check whether you need to double the recipe to get more portions. 
• Cook and freeze. Set some time aside to cook your meals (pump up the tunes to make your time in the kitchen fun) and let your food cool down entirely before storing and freezing the extras. 

How long does meal prep last?

You can prepare as many meals as you’d like, but it’s really important to note how long certain foods can last in the fridge before they’re unsafe to eat. 

If stored correctly, most meal prep meals can last three to five days. The lifespan of certain meals also depends on the ingredients used and preparation methods. Below is a guide on how long certain meals can last. 

• Cooked poultry and meat: three to four days 
• Seafood: two to three days 
• Cooked vegetables: up to five days
• Grains and pasta: three to five days 
• Salads: one to two days 
• Soups and stews: up to four days 

Although freezing your meal prep is a good way to keep it for long, there is a limit to how long some foods can stay in the freezer. Top tip: When freezing something, write the date on the storage container. For details on how long to freeze certain foods, read this article by safefood. 

Meal prep ideas

There are so many simple and healthy food prep ideas swirling around the internet that you’re sure to find a few meal prep recipes you’ll love. Next time you need meal prep lunch ideas or easy dinner or breakfast dishes, try cooking these yummy meals. 

• Overnight oats 
• Breakfast muffins 
• Bolognese 
• Mexican burrito bowl 
• Veggie stir-fry
• Chilli con carne 
• Risotto 
• Pasta salad 
• Chicken and roasted veggies 

We’ve got an iQ student recipe book with some quick and easy recipes you can add to your delicious meal prep menu. 

Tips for successful meal prepping

Meal prepping can be fun, and the pros certainly outweigh the cons (we can’t even think of a negative thing to say about meal prep). Follow our top tips for successful meal prepping. 

• Always wash your hands before cooking and avoid cross-contamination by thoroughly cleaning your chopping boards after handling raw meat or fish. 
• Avoid getting bored with your meal prep meals by rotating recipes. You can also try sticking to certain themes, such as ‘Meatless Monday’ or ‘Salad Saturdays’. 
• Keep your pantry stocked with meal prep essentials. These include whole grains like rice or pasta, legumes, canned goods, olive oil, butter, herbs and spices. 
• Shop for in-season ingredients as they’ll be cheaper and don’t be scared to buy frozen fruits and veggies - they’re convenient and nutritious. 

Discover more strategies to save money in our money saving tips for students article.

Another great way of managing your spending is by downloading some of these budgeting apps for students.

Now that we’ve covered all the basics on how to meal prep, we hope you feel confident getting in the kitchen. At iQ, you’ll have access to all the cooking essentials you’ll ever need to become a meal prep king (or queen). Visit our website for details on our private student accommodation.