baked chicken meal prep for college students on a budget
Meal prepping is an excellent strategy for college students trying to save time and money while eating healthy. One of the most versatile and budget-friendly proteins is chicken. In this article, we will explore how to create a delicious baked chicken meal prep that is not only easy to make but also perfect for a college student’s budget. Let’s dive into the world of meal prepping with baked chicken, ensuring you have nutritious meals ready to go throughout the week.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
Ingredients
- 2 lbs boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 4 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 cups cooked quinoa or brown rice
- Lemon wedges, for serving (optional)
Instructions
- Preheat your oven to 400°F (200°C). This high temperature allows the chicken to bake evenly and develop a nice crust.
- In a large bowl, combine olive oil, garlic powder, onion powder, paprika, oregano, salt, and pepper. Mix well to form a marinade.
- Add the chicken breasts to the bowl and coat them thoroughly with the marinade. Let them marinate for 10-15 minutes for the best flavor.
- While the chicken is marinating, prepare your mixed vegetables. You can use fresh or frozen vegetables, depending on what you have on hand.
- Spread the marinated chicken breasts on a baking sheet lined with parchment paper. Arrange the mixed vegetables around the chicken.
- Drizzle a little extra olive oil over the vegetables and season them with salt and pepper.
- Bake in the preheated oven for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
- Once fully cooked, remove from the oven and let the chicken rest for a few minutes.
- While the chicken is resting, prepare your quinoa or brown rice according to package instructions.
- Slice the baked chicken into strips and portion it out into meal prep containers along with the roasted vegetables and your choice of quinoa or rice.
- Store the meal prep containers in the fridge for up to 4 days. Reheat in the microwave before serving, and add a squeeze of fresh lemon juice for an extra zing!
Why Meal Prep?
As a college student, juggling classes, study sessions, and a social life can make it difficult to eat healthy. Meal prepping allows you to take control of your diet, save money, and reduce food waste. By preparing meals in advance, you can ensure you have healthy options available, making it easier to resist the temptation of unhealthy fast food.
Benefits of Baked Chicken
Baked chicken is not only affordable but also a great source of lean protein. It can easily be seasoned with a variety of spices, making it flavorful without adding excess calories. Plus, chicken is versatile; you can use it in salads, wraps, or simply enjoy it as is.
Budget-Friendly Tips
Eating on a budget doesn’t mean you have to sacrifice flavor or nutrition. Here are some tips to help you save while meal prepping:
- Buy in Bulk: Purchase chicken in bulk to save money. Many grocery stores offer discounts for larger quantities.
- Use Frozen Vegetables: Frozen vegetables are often cheaper, last longer, and are just as nutritious as fresh ones.
- Cook Larger Portions: Make extra servings of grains like quinoa or rice, which can be used in other meals throughout the week.
- Plan Your Meals: Take time to plan your meals for the week to avoid impulse purchases and reduce waste.
Storage Tips
Proper storage is key to keeping your meal prep fresh. Use glass containers with tight-fitting lids to store your meals. Label each container with the date to keep track of freshness. Most cooked chicken can last in the fridge for up to four days, while quinoa and vegetables can last about the same time.
Reheating Instructions
When you’re ready to eat, simply take a meal prep container out of the fridge and reheat it in the microwave. For best results, cover the container with a microwave-safe lid or plate to retain moisture. Heat in increments of 1 minute, stirring halfway through, until heated through.
Frequently Asked Questions
1. Can I substitute chicken with other proteins?
Yes! You can easily substitute chicken with turkey, tofu, or even legumes like chickpeas for a vegetarian option.
2. How long can I store my meal prep in the freezer?
Meal preps can be stored in the freezer for up to three months. Just make sure to use freezer-safe containers.
3. What can I add to my chicken for extra flavor?
Consider marinating your chicken in different sauces like teriyaki or barbecue sauce for a flavor twist, or add fresh herbs like basil or cilantro.
4. Is it safe to reheat chicken multiple times?
It is safe to reheat chicken, but it’s best to only reheat it once. If you have leftovers after reheating, it’s recommended to discard them to avoid foodborne illness.
Conclusion
Baked chicken meal prep for college students on a budget is not only achievable but also delicious and nutritious. With a few simple ingredients and some planning, you can prepare meals that save you time and money while keeping you healthy. Start your meal prep journey today and enjoy the benefits of having ready-to-eat meals that fit your busy lifestyle!
