Healthy Meal Prep for the Week for Girls Trying to Save Money in College

Ingredients: 2 cups liquid egg whites (or 12–14 egg whites, $2.40–$2.80) · ½ cup low-fat cottage cheese ($0.60–$0.80) · 1 medium bell pepper, finely diced ($0.90–$1.30) · 2 cups fresh spinach, chopped ($0.90–$1.20) · ½ tsp salt · ¼ tsp black pepper · ½ tsp garlic powder (optional).

Instructions:

1. Preheat oven to 350°F (175°C).
2. Blend egg whites + cottage cheese until smooth, 20–30 seconds (this is what gives the soft Starbucks texture).
3. Stir in bell pepper, spinach, salt, pepper, and garlic powder.
4. Lightly grease a muffin tin (or use silicone cups).
5. Pour mixture into cups, about ¾ full each.
6. Bake 20–25 minutes until tops are lightly golden and set.
7. Cool about 5 minutes, pop out, and store for the week.

Storage: Fridge up to 5 days, or freeze longer. Reheat in the microwave 30–45 seconds.

Optional fruit side: Pre-cut pineapple, strawberries, blueberries, apples, or grapes on Sunday and store in meal prep containers. Pick 1–2 fruits to save money — you do not need an aesthetic fruit bowl with everything.

Ingredients (7 portions): 1200g frozen green beans · 700g chicken mince (about 100g/day) · 6 nests of noodles · 2 limes · olive oil or sesame oil · salt · black pepper · soy sauce · honey · garlic granules · ground ginger.

Instructions:

1. Boil frozen green beans about 7 minutes, rinse under cold water, set aside.
2. Heat 1–2 tbsp oil in a large pan over high heat. Add chicken mince and cook 5–6 minutes until fully cooked.
3. Add 1.5 tsp ground ginger, 1.5 tsp garlic granules, 1.5 tbsp soy sauce, and 1.5 tbsp honey. Stir 3 more minutes until sticky and coated. Set aside.
4. In the same pan, cook noodles per packet instructions. Drain, then mix in 1–2 tbsp oil, juice of 1 lime, and 3 tbsp soy sauce.
5. Divide noodles, chicken, and green beans evenly into 7 containers.

Protein bump: Add a protein shake (~25g protein) if you want the meal closer to ~68g protein / ~586 cal.

Main ingredients (7 portions): 1050g diced chicken breast · 525g frozen mixed vegetables · 5 eggs · 980g day-old cooked white rice (from ~330g dry) · 52g spring onion (white) · 26g spring onion (green) · 60ml soy sauce · 26ml sesame oil · 2.5 tsp onion powder · 2.5 tsp garlic powder · 1.75 tsp black pepper · 1.75 tsp cornstarch.

Honey garlic sauce: 114g honey · 88ml soy sauce · 14 garlic cloves, diced · 88g reduced-sugar ketchup (or tomato sauce) · 35ml rice wine vinegar.

Instructions:

1. Prep first: dice and season chicken with onion powder, garlic powder, and black pepper. Chop green onions (separate white/green). Dice garlic for the sauce.
2. Fried rice: heat oil in a large nonstick pan or wok over medium-high. Cook frozen vegetables a few minutes until softened. Crack in eggs and scramble into the veggies. Add white parts of spring onion near the end. Stir in cooked rice + soy sauce, drizzle sesame oil, then set aside.
3. Sauce: mix honey, soy sauce, diced garlic, ketchup, and rice wine vinegar in a bowl.
4. Chicken: cook seasoned chicken in a large pot over medium-high until done. Pour in honey garlic sauce near the end. Mix cornstarch with a splash of water into a slurry, add to thicken until glossy.
5. Combine chicken into the fried rice, top with green onion, and divide into containers.