Meal-Prepping 101: Easy and Affordable Recipes for Students

Let's face it: between classes, assignments, and trying to have a social life, cooking often takes a backseat. But who says you can only eat well by spending hours in the kitchen or breaking the bank?

We have created an ultimate guide to meal-prepping for international students, offering easy and affordable recipes to keep your stomach and wallet full.

Egg Fried Rice

Egg-fried rice is the ultimate comfort food that's delicious and quick to whip up. It's a versatile dish that you can customise with whatever veggies or proteins you have on hand in your student housing.

Nutrition Intake:

• Calories: ~300 per serving
• Protein: 10g
• Carbs: 45g
• Fats: 10g
• Fiber: 2g

Things to Shop:

• Jasmine Rice: £1.50 for a 1kg bag
• Eggs: £1.20 for a half dozen
• Soy Sauce: £1 for a 150ml bottle
• Green Onions: £0.70 for a bunch
• Mixed Veggies (like peas, and carrots): £1 for a 500g bag
• Olive Oil: £2 for a 500ml bottle

Total Price: Approximately £7.40

Recipe:

1. Cook 1 cup of jasmine rice according to package instructions.
2. Scramble 2 eggs in a pan with a bit of olive oil.
3. Sauté mixed veggies in the same pan until tender.
4. Add the cooked rice to the pan.
5. Mix in 2 tablespoons of soy sauce.
6. Combine the scrambled eggs and rice.
7. Garnish with chopped green onions.

Important Points:

• Use day-old rice for better texture.
• You can substitute any veggies you like or have on hand.
• If you're using a non-stick pan, lower the heat to avoid damaging the pan.
• Taste and adjust the seasoning; you can always add more soy sauce or even some hot sauce for a kick.

 

Spaghetti with Tomato Sauce

Spaghetti with tomato sauce is a classic that never disappoints. It's the go-to meal when you're craving something hearty but don't want to spend hours in the kitchen.

Nutrition Intake:

• Calories: ~400 per serving
• Protein: 12g
• Carbs: 70g
• Fats: 10g
• Fiber: 4g

Things to Shop:

• Spaghetti: £1 for a 500g pack
• Canned Tomato Sauce: £0.80 for a 400g can
• Garlic: £0.30 for a bulb
• Olive Oil: £2 for a 500ml bottle (you'll use this for multiple dishes)
• Salt: £0.50 for a 750g pack
• Optional: Parmesan Cheese: £2 for a 200g block

Total Price: Approximately £6.60 (without optional items)

Recipe:

1. Boil a pot of salted water and cook the spaghetti according to package instructions.
2. In a separate pan, sauté minced garlic in olive oil until fragrant.
3. Add the canned tomato sauce to the garlic and let it simmer.
4. Drain the spaghetti and add it to the sauce, mixing well.
5. Optional: Grate some Parmesan cheese on top before serving.

Important Points:

• Always salt your pasta water; it adds flavour to the spaghetti.
• You can add herbs like basil or oregano to the sauce for extra flavour.
• If the sauce is too acidic, a pinch of sugar can balance it out.
• If it becomes too thick, save some pasta water to add to the sauce.

 

Rice and Beans Burritos

Rice and bean burritos are the ultimate student-friendly meal, offering a perfect balance of protein, fibre, and flavour. They're also super portable, making them ideal for those days you run from your amber student accommodation to class.

Nutrition Intake:

• Calories: ~500 per serving
• Protein: 15g
• Carbs: 80g
• Fats: 12g
• Fiber: 10g

Things to Shop:

• Tortillas: £1.50 for a pack of 8
• Canned Black Beans: £0.60 for a 400g can
• Rice: £1.50 for a 1kg bag (you'll use this for multiple dishes)
• Salsa: £1.20 for a 300g jar
• Optional: Cheese: £2 for a 200g block
• Optional: Avocado: £1 each

Total Price: Approximately £7.80 (without optional items)

Recipe:

1. Cook 1 cup of rice according to package instructions.
2. Heat the canned black beans in a separate pan.
3. Warm the tortillas in a dry skillet or microwave.
4. Lay out the tortilla and layer rice, beans, and salsa in the center.
5. Optional: Add cheese and sliced avocado.
6. Fold the sides of the tortilla and roll it up to form a burrito.

Important Points:

• You can add any veggies you like, such as bell peppers or onions.
• If you're using cheese, consider melting it slightly before adding it to the burrito.
• For an extra kick, you can add some hot sauce or jalapeños.
• These burritos are freezer-friendly; wrap them in foil and reheat them when ready to eat.

 

Quinoa Salad with Veggies

Quinoa salad with veggies is your answer to a light yet filling meal that's bursting with nutrients. It's the perfect dish to make in bulk and keep in the fridge for those busy study days.

Nutrition Intake:

• Calories: ~350 per serving
• Protein: 8g
• Carbs: 50g
• Fats: 12g
• Fiber: 6g

Things to Shop:

• Quinoa: £2.50 for a 500g bag
• Mixed Veggies (like bell peppers and cucumbers): £2 for a 500g bag
• Olive Oil: £2 for a 500ml bottle (you'll use this for multiple dishes)
• Lemon: £0.50 each
• Optional: Feta Cheese: £1.50 for a 200g block

Total Price: Approximately £8.50 (without optional items)

Recipe:

1. Cook 1 cup of quinoa according to package instructions.
2. Dice your choice of veggies into small pieces.
3. In a large bowl, mix the cooked quinoa and diced veggies.
4. Drizzle olive oil and squeeze the juice of one lemon over the mixture.
5. Optional: Crumble feta cheese on top.
6. Toss everything together until well combined.

Important Points:

• Make sure to rinse the quinoa well before cooking to remove any bitterness.
• Add any veggies you like; the more colorful, the better!
• This salad stores well in the fridge for up to 3 days.
• If you're adding cheese, consider doing so just before eating to keep it fresh.

 

Conclusion

We hope this article helps you to identify easy and affordable recipes for UK and international students. These recipes are not just easy on the pocket but also super versatile. 

Feel free to mix and match ingredients based on what you have in your pantry. 

How can amber help you?

amber is an online student accommodation platform that helps you secure accommodation of choice on your study abroad journey. Having served 80 million students (and counting), amber is your one-stop shop for all your accommodation needs. Check out their Facebook and Instagram and stay connected!

Author's Bio

Archit is an avid writer who is keen to get his doctorate. When not writing, he can be found reading, taking the metro and then questioning this decision, and haunting local bookstores.