Cooking on your own for the first time can be a little daunting. We're here to help with a full week's worth of recipes. Each dish requires fewer than eight ingredients and takes 10 minutes (or less!) to prep. Plus, you won't be stuck with tons of leftovers. Each recipe feeds one to two, or can be frozen for later use.
7-Day College Student Meal Plan
Updated on Mar. 22, 2023
1/26
Day 1 Breakfast: Egg Burritos
Total Time
25 min
Servings
10 burritos
From the Recipe Creator:
Zap one of these frozen burritos in the microwave and you'll stave off hunger all morning. This recipe is my family’s favorite combo, but I sometimes use breakfast sausage instead of bacon. —Audra Niederman, Aberdeen, South Dakota
Nutrition Facts:
1 burrito: 376 calories, 20g fat (8g saturated fat), 251mg cholesterol, 726mg sodium, 29g carbohydrate (0 sugars, 2g fiber), 19g protein.
2/26
Sausage and Spinach Tortellini Soup
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
My husband’s grandmother made this soup with her own homemade sausage and tortellini. We don’t make those ingredients these days, but we’re so happy to have the passed-down recipe—this version is almost as good as hers. It's also an excellent way to get the kids to eat spinach! —Joyce Lulewicz, Brunswick, Ohio
Nutrition Facts:
1-3/4 cups: 354 calories, 19g fat (8g saturated fat), 64mg cholesterol, 1360mg sodium, 23g carbohydrate (4g sugars, 2g fiber), 23g protein.
3/26
Day 1 Snack: Oven Parmesan Chips
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
My husband and I avoid fried foods, but potatoes are part of our menu almost every day. These delectable sliced potatoes get nice and crispy and give our meals a likable lift. —Mary Lou Kelly, Scottdale, Pennsylvania
Nutrition Facts:
1 cup: 393 calories, 25g fat (15g saturated fat), 65mg cholesterol, 876mg sodium, 39g carbohydrate (2g sugars, 5g fiber), 6g protein.
If these are helpful, this guide on how to college meal prep on a budget might come in handy, too.
4/26
Day 1 Dinner: Mango Salsa Chicken with Veggie Hash
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This hash has the fresh flavors of spring. Using precooked grilled chicken strips makes the meal come together quickly. And the veggies make the dish so pretty! —Lori Mclain, Denton, Texas
Nutrition Facts:
1-1/2 cups: 237 calories, 6g fat (1g saturated fat), 51mg cholesterol, 1025mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 24g protein.
5/26
Day 2 Breakfast: Peanut Butter Oatmeal
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
My son and I eat this peanut butter oatmeal recipe every day for breakfast. It's a hearty, healthy way to jump start our morning. — Elisabeth Reitenbach, Terryville, Connecticut
Nutrition Facts:
3/4 cup: 323 calories, 12g fat (2g saturated fat), 0 cholesterol, 226mg sodium, 49g carbohydrate (19g sugars, 6g fiber), 11g protein.
6/26
Day 2 Lunch: Tomato & Avocado Sandwiches
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
7/26
Day 2 Snack: Blueberry Cream Pops
Total Time
15 min
Servings
8 pops
From the Recipe Creator:
Blueberry-and-cream pops are such a fun after-school snack. Make them in the morning so the pops are ready to go when the kids come in the door. —Cindy Reams, Philipsburg, Pennsylvania
Nutrition Facts:
1 pop: 112 calories, 3g fat (2g saturated fat), 10mg cholesterol, 3mg sodium, 22g carbohydrate (21g sugars, 1g fiber), 0 protein.
8/26
Parmesan-Crusted Chicken
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
The savory coating on this chicken has the satisfying flavor of Parmesan cheese. It's easy enough to be a family weekday meal yet impressive enough to serve to guests. When I make this baked parmesan crusted chicken for dinner, we never have leftovers. —Schelby Thompson, Camden Wyoming, Delaware
Nutrition Facts:
1 chicken breast half : 270 calories, 16g fat (9g saturated fat), 82mg cholesterol, 552mg sodium, 10g carbohydrate (1g sugars, 0 fiber), 21g protein.
9/26
Day 3 Breakfast: Microwave Egg Sandwich
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Nutrition Facts:
1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
10/26
Day 3 Lunch: Greek Brown and Wild Rice Bowls
Total Time
12 min
Servings
2 servings
From the Recipe Creator:
This fresh rice dish tastes like the Mediterranean in a bowl! It is short on ingredients but packs in so much flavor. For a hand-held version, leave out the rice and tuck the rest of the ingredients into a pita pocket. —Darla Andrews, Boerne, Texas
Nutrition Facts:
1 serving: 433 calories, 25g fat (4g saturated fat), 8mg cholesterol, 1355mg sodium, 44g carbohydrate (3g sugars, 6g fiber), 8g protein.
11/26
Day 3 Snack: Striped Chocolate Popcorn
Total Time
15 min
Servings
17 cups
From the Recipe Creator:
For a bake sale last year, I wanted to try something different. I’d seen chocolate popcorn in a candy shop and thought I’d try making it. This recipe was a great success. —Mary Schmittinger, Colgate, Wisconsin
Nutrition Facts:
1 cup: 177 calories, 12g fat (5g saturated fat), 7mg cholesterol, 170mg sodium, 16g carbohydrate (7g sugars, 2g fiber), 2g protein.
12/26
Day 3 Dinner: Mediterranean Turkey Skillet
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I've always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin
Nutrition Facts:
1 cup: 259 calories, 10g fat (2g saturated fat), 65mg cholesterol, 504mg sodium, 20g carbohydrate (6g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
13/26
Day 4 Breakfast: Chocolate Cinnamon Toast
Total Time
10 min
Servings
1 slice
From the Recipe Creator:
You might want to sit down for this one. Cinnamon bread gets topped with chocolate and fresh berries, then toasted in a skillet. That's real love. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 serving (calculated without fruit): 235 calories, 13g fat (8g saturated fat), 10mg cholesterol, 131mg sodium, 29g carbohydrate (19g sugars, 3g fiber), 4g protein.
14/26
Waffle Sandwich
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
We love the sweet, smoky flavor of these morning sandwiches. I use store-bought frozen waffles to save time, but have at it if you want to put your waffle maker to good use. —Kelly Reynolds, Urbana, Illinois
Nutrition Facts:
1 sandwich (calculated without syrup): 511 calories, 23g fat (10g saturated fat), 70mg cholesterol, 1163mg sodium, 57g carbohydrate (22g sugars, 2g fiber), 21g protein.
15/26
Day 4 Snack: Mango Smoothies
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
Treat yourself to this yummy blend of mango, pineapple, banana and honey. The yogurt makes it rich and creamy, but a serving has only 2 grams of fat! —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 237 calories, 2g fat (1g saturated fat), 4mg cholesterol, 48mg sodium, 56g carbohydrate (47g sugars, 4g fiber), 5g protein.
16/26
Day 4 Dinner: BLT Skillet
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
This quick weeknight meal reminds me of a BLT, with its chunks of bacon and tomato. The whole wheat linguine gives the skillet dish extra flavor and texture. —Edrie O'Brien, Denver, Colorado
Nutrition Facts:
1-1/2 cups: 314 calories, 11g fat (4g saturated fat), 23mg cholesterol, 682mg sodium, 46g carbohydrate (2g sugars, 7g fiber), 14g protein.
17/26
Day 5 Breakfast: Yankee Rancheros
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
After my in-laws began affectionately referring to me as a Yankee, I decided I had to learn to make some Mexican dishes. These are super easy and make my Tex-Mex-loving family happy—even if they do come from a Northerner!. —Darla Andrews, Boerne, Texas
Nutrition Facts:
1 serving: 430 calories, 23g fat (6g saturated fat), 202mg cholesterol, 703mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 16g protein.
18/26
Day 5 Lunch: Grilled Hummus Turkey Sandwich
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
I created this toasted sandwich last summer using homemade hummus and veggies from our garden. We really can't get enough! —Gunjan Gilbert, Franklin, Maine
Nutrition Facts:
1 sandwich: 458 calories, 23g fat (10g saturated fat), 63mg cholesterol, 1183mg sodium, 36g carbohydrate (3g sugars, 7g fiber), 28g protein.
19/26
Day 5 Snack: Snack Crackers
Total Time
5 min
Servings
12 cups
From the Recipe Creator:
Our 13-year-old daughter, Dana, loves to make this crunchy and flavorful snack for us. Her four older brothers finish off a batch in no time. —Sue Manel, Milladore, Wisconsin
Nutrition Facts:
1/3 cup: 237 calories, 16g fat (2g saturated fat), 0 cholesterol, 780mg sodium, 20g carbohydrate (0 sugars, 1g fiber), 2g protein.
20/26
French Toast Recipe
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
There's no question that this is the best French toast recipe ever. The caramelized exterior meets a soft custardlike center that practically melts in your mouth. Not only that, but it's quick and easy, too! —Audrey Rompon, Milwaukee, Wisconsin
Nutrition Facts:
2 pieces: 546 calories, 24g fat (15g saturated fat), 263mg cholesterol, 786mg sodium, 64g carbohydrate (25g sugars, 2g fiber), 13g protein.
21/26
Day 6 Lunch: Skillet Ham & Rice
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Ham, rice and mushrooms make a tasty combination in this homey stovetop dish. It goes from start to finish in just 25 minutes. —Susan Zivec, Regina, Saskatchewan
Nutrition Facts:
1-1/4 cups: 322 calories, 8g fat (3g saturated fat), 49mg cholesterol, 1168mg sodium, 38g carbohydrate (4g sugars, 2g fiber), 24g protein.
22/26
Day 6 Snack: Dill Vegetable Dip
Total Time
5 min
Servings
1-1/2 cups
From the Recipe Creator:
A friend gave me this zesty dip recipe many years ago, and now I serve it at our annual holiday open house. To make it mobile, spoon a serving of the dip in the bottom of a small cup, then garnish with fresh veggies. —Karen Gardiner, Eutaw, Alabama
Nutrition Facts:
2 tablespoons: 107 calories, 11g fat (3g saturated fat), 17mg cholesterol, 187mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 1g protein.
23/26
Day 7 Breakfast: Biscuits + Sausage Gravy
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
This biscuits and sausage gravy is an old southern recipe that I've adapted. Homemade sausage gravy is a classic, hearty breakfast that takes you on a trip to the South every time it's served. —Sue Baker, Jonesboro, Arkansas
Nutrition Facts:
3/4 cup: 337 calories, 27g fat (14g saturated fat), 72mg cholesterol, 718mg sodium, 14g carbohydrate (8g sugars, 0 fiber), 10g protein.
24/26
Day 7 Lunch: Zippy Egg Salad
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
Egg salad is a refreshing, tasty change from lunchmeat or peanut butter sandwiches. The touch of mustard and lemon juice gives it extra zip. —Annemarie Pietila, Farmington Hills, Michigan
Nutrition Facts:
1 open-faced sandwich: 332 calories, 24g fat (5g saturated fat), 281mg cholesterol, 530mg sodium, 16g carbohydrate (3g sugars, 1g fiber), 12g protein.
25/26
Day 7 Snack: Granola Trail Mix
Total Time
5 min
Servings
11 cups
From the Recipe Creator:
My family has always enjoyed this crunchy four-ingredient snack. When we go camping, each person includes one additional ingredient like mini marshmallows, corn chips or cookie pieces. The taste is never the same, and we're often surprised by the combinations. —Shelley Riddlespurger, Amarillo, Texas
Nutrition Facts:
1/2 cup: 331 calories, 15g fat (4g saturated fat), 3mg cholesterol, 73mg sodium, 46g carbohydrate (30g sugars, 3g fiber), 7g protein.
26/26
Day 7 Dinner: Jiffy Ground Pork Skillet
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
Some people call it dinner hour, but many of us call it rush hour. Slow down the pace with this so-simple mouthwatering ground pork meal. The only thing you'll have left over is time to share with your family at the table. —Brigitte Schaller, Flemington, Missouri
Nutrition Facts:
1.330 cups: 317 calories, 14g fat (5g saturated fat), 61mg cholesterol, 408mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 21g protein.
