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T5: 5-Day Plan college-student-budget-meal-prep

College Student Budget Meal Prep

15 Total Meals
60 min Prep Time
$25-30 Weekly Budget
100g Avg Protein/Meal

Daily Breakdown

Breakfast

Microwave egg cup with cheese and ham

Protein 22g
Calories 280
Lunch

Greek Salad Jar

Protein 14g
Calories 320
Dinner

Turkey Taco Bowl with Rice

Protein 28g
Calories 380
Breakfast

Overnight oats with protein powder

Protein 26g
Calories 380
Lunch

Budget Chicken Stir-Fry

Protein 35g
Calories 420
Dinner

Turkey Taco Nachos

Protein 28g
Calories 400
Breakfast

Microwave egg cup with cheese and ham

Protein 22g
Calories 280
Lunch

Greek Salad Jar

Protein 14g
Calories 320
Dinner

Baked Chicken Drumsticks with Rice

Protein 38g
Calories 450
Breakfast

Overnight oats with protein powder

Protein 26g
Calories 380
Lunch

Budget Chicken Stir-Fry

Protein 35g
Calories 420
Dinner

Turkey Taco Lettuce Wraps

Protein 28g
Calories 300
Breakfast

Microwave egg cup with veggies

Protein 22g
Calories 280
Lunch

Greek Salad Jar

Protein 14g
Calories 320
Dinner

Finish leftovers or eat out (budget: $8)

Protein 25g
Calories 500

Shopping List

MASTER LIST college-student-budget-meal-prep
Ground turkey 93% lean (2 lbs) — ~$5
Chicken drumsticks family pack (3 lbs) — ~$3
Chicken breast (2 lbs) — ~$5
Eggs (1 dozen) — ~$3
Deli ham slices (8 oz) — ~$2.50
White rice (2 lb bag) — ~$1.50
Black beans, 2 cans — ~$1.50
Diced tomatoes with chiles, 1 can — ~$0.80
Rolled oats — ~$2
Peanut butter — ~$2
Soy sauce — ~$1.50
Taco seasoning packet — ~$0.50
Frozen stir-fry vegetables (16 oz) — ~$1.50
Chickpeas, 1 can — ~$0.80
Cherry tomatoes (1 pint) — ~$2
Cucumbers (2) — ~$1
Bananas (4) — ~$0.50
Greek yogurt (32 oz) — ~$3
Shredded cheese (8 oz) — ~$2

Sunday Prep Protocol

1

Cook ground turkey taco meat in one skillet

15 min

Cook ground turkey taco meat in one skillet

2

Season and bake chicken drumsticks

5 min prep + 40 min bake

Season and bake chicken drumsticks

3

Cook 3 cups rice in a pot or rice cooker

20 min

Cook 3 cups rice in a pot or rice cooker

4

Assemble 3 Greek salad jars

10 min

Assemble 3 Greek salad jars

5

Make 2 overnight oat jars

5 min

Make 2 overnight oat jars

6

Prep microwave egg cup fillings

5 min

Prep microwave egg cup fillings (dice veggies/ham)