Meal planning resources
Enjoyable and nutritious eating looks different for everyone and can change based on your unique needs. The Basic Needs Center strives to support students in accessing affordable, nutritious and culturally-relevant food. Use these tips and resources to help you find and prepare food that feels right for you.
Non-judgemental food mentality | The 10 principles
1. Reject the diet mentality – diets don’t work!
2. Honor your hunger – eat when hungry to avoid overeating later
3. Make peace with food – all foods fit!
4. Challenge the food police – get rid of labeling foods as “badâ€
5. Discover the satisfaction factor – eating should be enjoyable!
6. Feel your fullness – listen to your body
7. Cope with your emotions with kindness
8. Respect your body – accept your genetic blueprint
9. Movement - feel the difference
10. Honor your health – gentle nutrition
How to meal plan on a tight schedule and budget
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Opt for microwaveable steam-in-bag veggies.
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Buy pre-cooked meat and heat up in microwave or oven.
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Opt for microwaveable rice or grain packets.
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Cook grains and chop veggies and fruits ahead of time to streamline meal prep.
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Order your grocery shopping list to reflect how the store aisles are organized.
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Repurpose leftovers to make a new meal.
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Buy dry goods in bulk.
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Make a grocery list and stick to it once you are in the store.
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Look for deals and utilize store coupons while shopping.
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Try to cook at home more and eat out less.
Deciding what and how to eat can feel challenging and time-consuming. Use these steps to help you meal plan like a pro.
Feeling the squeeze of inflation at the grocery store? Check out these budget-friendly tips from our Registered Dietitian Nutritionists (RDNs) at Wardenburg Health Center.
Schedule a free consultation at the Nutrition Resource Clinic
Students can schedule a free appointment with the Nutrition Resource Clinic in the Fitness and Wellness Suite located in the Main Student Recreation Center. This appointment includes a consultation with a registered dietitian nutritionist for a variety of concerns including budgeting, meal planning, food allergies, disordered eating, health conditions and more.
Housing and Dining Services has a registered dietitian on staff who can meet with students individually, answer questions and provide guidance for eating on campus.
Sample grocery list
Aim to include an item from each category in your cart.
- Bananas
- Berries
- Apples
- Oranges
- Tomatoes
- Bell Peppers
- Greens (spinach, arugula, etc.)
- Broccoli
- Potatoes
- Zucchini
- Cucumber
- Onions
- Brown rice
- Quinoa
- Whole grain pasta
- Tortillas
- Whole grain bread
- Oats
- Toaster waffles
- Eggs
- Tofu
- Ground Turkey
- Chicken
- Plain Greek yogurt
- Canned tuna
- Beans/lentils
- Protein powder
- Avocado
- Cheese
- Nuts
- Olive oil
- Nut butter
- Milk
- Nuts
- Salsa
- Hummus
- Crackers
- Granola
- Dark chocolate
- Spices
- Vegetable or chicken stock
- Pre-made salad dressings or sauces
Meal ideas
- Overnight oats: oats, milk, berries and banana
- Greek yogurt bowl: yogurt, berries and nut butter
- Breakfast wrap: tortilla, eggs, cheese, spinach and bell pepper
- Tuna salad: romaine, tuna, onions, bell pepper and avocado
- Chicken sandwich: cooked chicken, whole grain bread, cheese, spinach and tomato
- Baked sweet potato: potato, butter, roasted veggies (broccoli, bell pepper and zucchini)
- Turkey taco skillet: ground turkey, black beans, bell peppers, taco seasoning and cheese
- Quinoa bowls: quinoa, cooked chicken, broccoli, avocado, spinach, pre-made sauce
- Pasta primavera: whole grain pasta, marinara sauce, zucchini, onions, tomatoes and mushrooms
- Banana toast: bananas, peanut butter, whole grain bread
- Protein shakes: protein powder, berries and milk
Additional recipes to try
Use these tips to take simple, wallet-friendly meals to the next level.
Try one of these simple breakfast recipes to start the day.