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

5 time-saving tips:

  • Opt for microwaveable steam-in-bag veggies.

  • Buy pre-cooked meat and heat up in microwave or oven.

  • Opt for microwaveable rice or grain packets.

  • Cook grains and chop veggies and fruits ahead of time to streamline meal prep.

  • Order your grocery shopping list to reflect how the store aisles are organized.

5 money-saving tips:

  • Repurpose leftovers to make a new meal.

  • Buy dry goods in bulk.

  • Make a grocery list and stick to it once you are in the store.

  • Look for deals and utilize store coupons while shopping.

  • 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.

Make an appointment

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.

Fruits
  • Bananas
  • Berries
  • Apples
  • Oranges
  • Tomatoes
Vegetables
  • Bell Peppers
  • Greens (spinach, arugula, etc.)
  • Broccoli
  • Potatoes
  • Zucchini
  • Cucumber
  • Onions

 

Grains
  • Brown rice
  • Quinoa
  • Whole grain pasta
  • Tortillas
  • Whole grain bread
  • Oats
  • Toaster waffles
Proteins
  • Eggs
  • Tofu
  • Ground Turkey
  • Chicken
  • Plain Greek yogurt
  • Canned tuna
  • Beans/lentils
  • Protein powder
Fats
  • Avocado
  • Cheese
  • Nuts
  • Olive oil
  • Nut butter
  • Milk
Snacks/Extras
  • Nuts
  • Salsa
  • Hummus
  • Crackers
  • Granola
  • Dark chocolate
  • Spices
  • Vegetable or chicken stock
  • Pre-made salad dressings or sauces

Where to shop in ºù«ÍÞÊÓƵ

There are many places to grocery shop in ºù«ÍÞÊÓƵ. We put together a list with each store's price point, location, SNAP acceptance and transit route.

Find a grocery store

Meal ideas

Breakfast
  • Overnight oats: oats, milk, berries and banana
  • Greek yogurt bowl: yogurt, berries and nut butter
  • Breakfast wrap: tortilla, eggs, cheese, spinach and bell pepper
Lunch
  • 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)
Dinner
  • 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
Snacks
  • 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.