Saturday, April 13, 2024

7-Day Healthy Student Meal Plan

Looking for some Healthy Student Meal Plan? Read on to know the best healthy student meals recipes to prepare for breakfast, lunch, and dinner for a week. For students, do try out these meals for a week.

When you come out of your home and start living independently in your college life, you need to adopt a healthy student meal plan. However, not many of the students understand how to come up with a healthy meal plan for the week. As a result, most students tend to buy packaged ready-made food most of which is unhealthy.

Thus, to help students with such food challenges, in this article AlignThoughts presents to you student meals for a week that you should put into practice. The chart also consists of breakfast, lunch and dinner meals for the entire week.

- Advertisement -

Therefore, consider reading through the whole article for a chance to understand better and help yourself with healthy student meals for a week to prepare for breakfast, lunch, and dinner.

Seven-day Healthy Student Meal Plan

We have a list of the best healthy student meals for a week. These healthy student meals plan for a week includes breakfast, lunch and dinner recipes.

1. Meal Plan for Monday

Here are healthy breakfast, lunch and dinner recipes for Monday.

Breakfast – Banana Toast Recipe


Ingredients Required:

  • Bananas
  • Honey
  • Cottage cheese
  • Multigrain bread
  • Berries (optional)


It’s always a good thought to start your Monday with some bananas and honey as it helps to start your week with good taste and health. First, add one sliced banana and one to two spoons of honey to the Multigrain toast. Next, top it with some cottage cheese.

Such will be the best way to start a week. Also, you don’t need to spend much for this easy and healthy breakfast recipe.

Lunch – Canned Beans Recipe

Ingredients Required:

  • Canned Beans
  • Brown Rice


Having some proteins for lunch will be a good idea. And since most of the time you’re not at your place, you can always pick some canned beans, kidney beans, or chickpeas.  Moreover, these will deliver the right amounts of proteins into your body. It’s also a perfect replacement for daily meat consumption.

Canned beans are an easy recipe for students. Also, affordable for just $2 for 15 ounces, at natural-food stores.

Dinner – Sweet Potato Bowl With Berries Recipe

Ingredients Required:

  • Sweet Potatoes
  • Yogurt
  • Berries


This sweet potato bowl is a super quick and easy recipe for busy people. Most of us love a substantial meal. Thus, for this reason, we recommend some sweet potatoes. Firstly, steam up a bunch of sweet potatoes, approximately 4 to 5 per person.

Next, toss up some berries over it. You can also consider a packet of reduced-fat yogurt in a mixture of berries. A multigrain bread, bean salad, and asparagus frittata will also be a perfect choice.

One serve of this sweet potato bowl should give you about a third of your daily recommended minerals and vitamins. You can also consider this healthy recipe for breakfast too.

2. Meal Plan for Tuesday

Here are healthy breakfast, lunch and dinner recipes for Tuesday.

Breakfast – Almond Milk Apricot Muesli Recipe

Almond Milk Apricot Muesli Recipe-AlignThoughts-healthy student meal plan

Ingredients Required:

  • Almond Milk
  • Apricot
  • Untoasted muesli
  • Honey, flax seeds, and walnuts, berries as desired


On a Tuesday, you can consider some tinned apricots mixed with milk in reduced fat form. Firstly, to a bowl, add tinned apricot or dry apricots, along with honey, flax seeds, walnut, etc. Next, pour some almond milk into the bowl and mix it with muesli.

The mixture will also be a great way to kick on your day. You can also find some untoasted muesli as part of the day’s breakfast. Such a meal is ideal for a healthy student meal plan.

This dish can also be prepared and kept in the refrigerator overnight. In the morning, add some more almond milk and enjoy!

Lunch – Rice with Veggies Recipe

For lunch, you can visit the cafeteria and take some precooked rice with the veggies available. Including some vegetables in your meal will be ideal for vital vitamins, while the rice adds some energy to help kick on with the rest of the day’s lessons.

Dinner – Mango Salsa Chicken Recipe

Mango Salsa Chicken Recipe-AlignThoughts-healthy breakfast, lunch and dinner recipes

Ingredients Required:

  • Canola oil
  • Yellow pepper
  • Onion
  • Mango salsa
  • Cilantro
  • Asparagus
  • and 12 ounces of grilled chicken breast.


For dinner, you can consider some mango salsa chicken served with veggie hash. Buying grilled chicken breasts will save you time.

Otherwise, you have to grill the chicken in an oven. Preheat the oven from 350 to 450 degrees F. Next, grill the chicken until cooked thoroughly.

The fresh flavor will also add to your appetite. Moreover, if you want to prepare one, you should have one tablespoon of canola oil, yellow pepper, a half cup of chopped onion, half cup of Mango salsa, chopped cilantro, and one cup of fresh asparagus and 12 ounces of grilled frozen chicken breast.

Next, combine all the salsa ingredients in a bowl; stir them and season to taste with salt and pepper. Top grilled chicken with mango salsa and serve hot.

Read also: Healthy Soups Recipes for Weight Loss – Chicken And Vegetable Soup Recipes

3. Meal Plan for Wednesday

Here are healthy breakfast, lunch and dinner recipes for Wednesday.

Breakfast – Fruit Toast With Banana Smoothie Recipe

Ingredients Required:

  • Fruits of your choice
  • Banana
  • Honey
  • Whole grain bread


On Wednesday, you can consider a light breakfast consisting of at least two fruit toast slices (Apple + Hummus or Banana + Almond Butter ) in addition to a banana smoothie.

Fruit Toast Recipe

For a fruit toast, toast slices of whole-grain bread, apply the desired hummus or almond butter, spread slices of fresh fruits. Enjoy!

Banana Smoothie Recipe

Slice a banana. Put it into a blender. Add honey and mix it well. Serve in a glass and enjoy it. Such healthy fruit breakfast will help you start your day in a healthy style.

Lunch – Chicken Mayo Lettuce Sandwich Recipe

Ingredients Required:

  • Shredded Chicken
  • Lettuce
  • Black pepper powder
  • Yogurt
  • Sandwich bread
  • Salt
  • Mayonnaise


For a healthier lunch, you should consider some shredded chicken, 3 tbsp of mayonnaise, nine pieces of sandwich bread and one lettuce leaf, and 1/2 tbsp of black pepper powder.

Combine chicken, and all the other ingredients (except the bread) in a bowl. Spread some mayo on the sandwich bread and slices with the chicken mixture along with all the ingredients. Top with another slice of bread.

You can also add a tub of yogurt with reduced fats on an excellent sporting time later afternoon and evenings.

Dinner – Grilled lemon chicken wrap Recipe

Grilled lemon chicken wrap Recipe-AlignThoughts-healthy breakfast, lunch and dinner recipes

Ingredients Required:

  • Boneless chicken breasts
  • Lemon
  • Olive oil
  • Lemon juice
  • Salt
  • Black pepper
  • Dried oregano
  • ground cumin
  • Coriander
  • Paprika
  • Flatbreads (can be pita bread, as well)
  • Arugula greens
  • Sliced tomatoes


After sports, your evening meal should not be a heavy one but should remain juicy. Therefore, you can consider some grilled lemon chicken wraps, green salad, and added spiced apple compote. You can also add some reduced fat ice cream as part of the meal.

In a bowl add all the ingredients including one tablespoon lemon juice, one tsp salt, pinch or two black pepper, half tsp dried oregano, half tsp ground cumin, coriander and paprika, tomatoes.

Next, take cubed bite-size pieces of boneless chicken breasts, and add 2 tbsp of olive oil, mix all the ingredients in a bowl using your hands. Toss all the spices well to coat the chicken and allow it to marinate for at least 20 minutes.

After marination, place the chicken on bamboo sticks to make it easier for pan fry. Fry the skewered chicken sticks over medium-heat by throwing some drops of oil over the chicken.

Cook them for about 8 minutes occasionally turning so that the chicken is cooked evenly. Cover it and allow to rest on the pan for 5 minutes on low flame and remove the chicken cubes from the bamboo skewers. Stuff into the bread and make it a wrap. Serve, eat and enjoy!

4. Meal Plan for Thursday

Here are healthy breakfast, lunch and dinner recipes for Thursday.

Breakfast – Microwave egg sandwich Recipe

Ingredients Required:

  • Egg
  • Olive oil
  • Bread sandwich/whole wheat English muffin
  • Cheddar cheese
  • Butter if desired


For breakfast, you can always consider Microwave egg sandwich which will be a perfect choice for a grab and go breakfast.

Spray a microwave-safe mug with cooking spray or even olive oil. Crack the egg into it and gently scramble. Season the scrambled eggs with a pinch of salt and pepper to taste.

Place the mug in the microwave and cover with a wet paper towel to avoid egg splashing out in the oven. Cook on high for 20 to 30 seconds. If there is still liquid in the mug, cook for an additional 5 to 10 seconds. Add shredded cheese and toast during this time. In total, you must not cook more than 40 seconds.

The sandwich contains high amounts of proteins but with reduced-fat. It only contains 200 calories and therefore healthy for the user.

Lunch – Sushi Rolls

Sushi Rolls-AlignThoughts-healthy breakfast, lunch and dinner recipes

For lunch, you can consider some sushi rolls at the cafeteria. Remember to include the salmon, avocado, some salad fillings or the tuna. To make you refreshed for the afternoon classes, you can take a cup of coffee to reduce stress and feel less sleepy.

Dinner – Chicken Fried Rice Recipe

Ingredient Required:

  • Chicken
  • Onion
  • Garlic
  • Boiled Brown/White rice
  • Soy Sauce
  • Salt and Black Pepper
  • Veggies of your choice
  • Olive oil


To close the day, you can consider some natural chicken fried rice.

Chop 2 medium-sized onions, 4 to 5 garlic cloves, and a handful of vegetables of your choice. Generally, veggies like carrot, cabbage, paprika, green peas, go well with fried rice. Add some olive oil and fry all these ingredients in a pan.

Saute it for 5 minutes and add boiled rice. You can take the rice with vegetables and any meat like chicken or prawn.

It’s is the best way to end your daily healthy student meal plan for Thursdays.

5. Meal Plan for Friday

Here are healthy breakfast, lunch and dinner recipes for Friday.

Breakfast – Multigrain toast and Poached Egg Recipe

Multigrain toast and Poached Egg Recipe-healthy breakfast, lunch and dinner recipes

Ingredient Required For Fruit Toast:

  • Multigrain bread
  • Almond butter
  • Hummus
  • Cheese
  • Apple, Avocado or Banana for fruit toast

Ingredient Required For the Poached Egg

  • Egg
  • Olive oil
  • Salt and Pepper


It’s desirable to include an apple, avocado or banana in every day healthy meal plans for the week as a student. For Fridays, consider adding some multigrain fruit toast, a poached egg or taking a grilled tomato to start your day in a healthy style. Look at Wednesday’s breakfast meal plan, for the multigrain fruit toasts recipe.

Lunch – Mediterranean Roast Beef Wholemeal Pita Recipe

Ingredients Required:

  • Pine nuts
  • Deli Roasted Beef
  • Onion
  • Crumbled Feta
  • Cucumber
  • Lettuce
  • Carrots
  • Mayonnaise
  • Skim Milk
  • Vinegar


Firstly take a small bowl and whisk mayonnaise, vinegar, and milk. Chop all the ingredients like onion, carrots, cucumber, lettuce, etc. In a dry skillet, toast pine nuts over medium heat for about 3 minutes.

Cut the roasted beef into thin strips and toss the nuts along with it. Now add all the remaining chopped ingredients and feta and toast them well. Slice off 1/4 of each pita; stuff larger piece with filling. Add dressing and serve.

For a healthy meal, you should consider taking wholemeal pita bread, filled with roasted beef, salad greens, and wholegrain mustard.

You can also include milkshake made from reduced-fat milk. The meal is a light one to keep you moving on healthy all day long.

Dinner – Boiled Potatoes and Steam Vegetables Recipe

Boiled Potatoes and Steam Vegetables-AlignThoughts-healthy breakfast, lunch and dinner recipes

Ingredients Required:

  • Potatoes and other vegetables of your choice
  • Salt and Pepper
  • Olive oil


You should always try to include all nutrients and some minerals in all dinner meals. It’s ideal for preparing a healthy meal plan for the week. On Fridays, you can consider very light dinner Friday’s are known for more drinking habits.

Boil some potatoes, and steam vegetables. Season it with salt and pepper. You can also consider multigrain bread and a small amount of reduced-fat-cheese if you’re too hungry. It’s the best way to get you to a perfect fright party time.

6. Meal Plan for Saturday

Here are healthy breakfast, lunch and dinner recipes for Saturday.

Breakfast Cereals With Milk Recipe:

Ingredients Required:

  • Wholegrain cereals
  • Milk
  • Banana

On a Saturday morning, you prepare for weekend sports, and a healthy student meal plan should provide something energetic. Therefore, some wholegrain cereals mixed with reduced-fat milk will be ideal. Add some sliced banana as you go out.

Lunch – Slow-Cooker Beef Stew Recipe

Slow-Cooker Beef Stew Recipe-healthy student meal plan

Ingredients Required:

  • Beef
  • Potatoes
  • Onion
  • Garlic
  • Carrots
  • Paprika
  • Thyme
  • Rosemary
  • Tomato paste
  • Worcestershire sauce
  • Bay leaves
  • Caraway seeds


Saturday is a day that you can consider cooking something for your friends. For the best Saturday meal, you can find a slow-cooker beef stew that boils in your storytime to its tenderness.

Season beef with salt and then stir fry it in a pan for five minutes. Place beef, potatoes, onion, garlic, and carrots, into a 6-qt slow cooker. Stir in beef broth, paprika, thyme, rosemary, tomato paste, Worcestershire sauce, bay leaves, caraway seeds until well combined; season with salt and pepper, to taste.

Cover and cook the mixture on high heat for 3 to 4 hours or on low heat for 7 to 8 hours.

In another small bowl, mix1/2 cup stew broth with flour. Slowly pour in the flour mixture into the cooker and cook in for another 20 to 30 minutes. Garnish and serve hot. This recipe is the best for a slow cooker recipe for a healthy and tasty Saturday lunch.

You can consider some precooked rice as part of the lunch. And this will be ideal for a healthy meal plan for the week.

Dinner – Spaghetti Bolognese Recipe

Spaghetti Bolognese Recipe-healthy student meals

Ingredients Required:

  • Spaghetti
  • Bolognese sauce
  • Celery
  • Onions
  • Garlic Cloves
  • Rosemary
  • Salt
  • Olive oil
  • Bread
  • Plums
  • Yogurt


For dinner, you can consider spaghetti bolognese, sough dough bread, and some green salad. In a pan, add some olive oil and fry the mixture for ten minutes. The mix consists of two onions, carrots, celery, garlic cloves and rosemary, all finely chopped.

For added vitamins, you can find grilled plums or beans and reduced-fat yogurt to make your meal more enjoyable.

7. Meal Plan for Sunday

Here are healthy breakfast, lunch and dinner recipes for Sunday.

Breakfast – Cleanse Your Stomach

Drink warm water of lemon juice along with honey every morning to reduce belly fat.

On Sunday, you need something beautiful and enjoyable to eat. The meal should, however, be a light one to keep your stomach comfortable. You can also use this day to cleanse your stomach and consume only liquids.

Lunch – Zippy Egg Salad

Most of the time, you’ll take Sunday lunches with your friends probably from a hotel. For an excellent lunch meal, you can consider Zippy egg salad for its refreshing and its peanut butter or meat taste. It’ll be a good meal to share with friends while creating perfect memories.

Dinner – Vegetarian Spaghetti squash Lasagna Recipe

vegetarian-spaghetti-squash-lasagna-recipeImgCredits –

Ingredients Required:

  • Squash
  • Mushrooms
  • Garlic
  • Spinach
  • Tomato
  • Onion
  • Mozzarella cheese
  • Egg white
  • Ricotta
  • Freshly chopped spinach and grated parmesan cheese
  • Italian seasoning
  • Garlic powder
  • Basil


You also don’t want to waste much money as the weekend ends. You can, therefore, consider the vegetarian spaghetti squash Lasagna which will be good for your health. The fact that it has no meat is what makes it perfect for a healthy meal plan for the week.

Preheat the oven to 400 degrees F. Slice your spaghetti squash in halves lengthwise, rub some olive oil on the cut side of the squash and place in on the baking sheet. Roast them facing downwards for about 40 to 45 minutes. Check if its tender by piercing a fork.

Meanwhile, start prepping your cheese and veggies. Chop your veggies including onion, garlic, mushrooms, spinach, and tomato, separately, then set aside. Add a few drops of olive oil to a pan and bring it to medium-high heat. Sauté onion until slightly golden, then add mushrooms and garlic and continue to cook until softened. Set aside.

In a large bowl, combine egg white, ricotta, freshly chopped spinach and grated parmesan cheese, Italian seasoning, garlic powder, and basil.

Drain your onion/mushroom mix and add to the bowl of veggies along with chopped tomato. Add a little salt and pepper to taste, and mix it well.

Meanwhile, your squash is ready, allow it to cool slightly and then use a fork to separate the squash’s interior into spaghetti-like strands. Top it with remaining spaghetti squash strands and stir.

Later add a few spoons of bolognese sauce on top and finish off with your grated mozzarella cheese and bake at 350 degrees F for around 20 minutes until hot and bubbly. Serve immediately and enjoy!

Final Thoughts

Now there it is folks, a healthy student meal plan for the week. If you plan to eat healthily, you can consider it as a perfect plan. Remember to check is your daily plan contains at least; 88g of proteins, 197g of carbs, 40g fat, and 35g fiber.

Also, depending on your regular schedule, you can add some snacks to your healthy meal plan for the week based on your health interest. Make sure you use healthy recipes for breakfast, lunch, and dinner.

Do have any other recipes for a healthy meal plan? What are the best healthy breakfast lunch and dinner recipes for students? Share your thoughts on student meals for a week in the comments below. Don’t forget to subscribe to us for more interesting recipes.

We’ve got more recipes to your rescue, check them out:

You can also stay in touch by following our social media channels below:

AlignThoughts Editorial
AlignThoughts Editorial
The editorial team at AlignThoughts includes feature writers, researchers, and subject matter experts with rich domain knowledge who are always willing to go the extra mile to deliver quality content. We strive to create meaningful content with a fresh perspective that can leave an impact on your life.

More from author

5 Financial Secrets Rich People Don’t Want You to Know

Money is the ultimate problem solver. Though it isn't everything, we can surely do a lot with...

How To Stop Worrying And Start Acting On Life’s Problems?

Wоrrуіng feeds fеаrѕ аnd doubts. Wоrrуіng wаѕtеѕ tіmе аnd consumes еnеrgу. Worrying wеаkеnѕ аmbіtіоn and brееdѕ inaction....

How To Find And Convert Your Weaknesses Into Strengths?

Finding weaknesses or the root cause of a problem in itself can solve half the problems. SWOT...

How To Boost Your Immune System Naturally?

Amidst serious pandemics like the COVID-19, the only thing we can do is to have immunity-boosting foods...

Related articles


Latest articles

Losing A Job During A Recession – What Should You Do?

Losing a job during a recession is undoubtedly a difficult and often unexpected challenge. In times of economic uncertainty, companies may face financial constraints,...

Is It A Good Idea To Take A Gap Year? Things To Consider Before Taking One

A gap year can be a great opportunity to take a break from your studies/work and explore the world. It can be used to...

Can You Work Remotely And Travel At The Same Time? Here’s How To Do It Effectively

It's no wonder that remote work culture has offered myriad opportunities to reclaim the part of our lives we otherwise would have no time...

How To Build On Strenghts To Create A Super Powerful Team?

While collaboration within a team is necessary to get the job done, every person has a unique talent, and when we combine them together...

How Entrepreneurship And Wellness Can Co-Exist?

The world is changing fast, and so are the ways in which we work. We are more agile, flexible, and independent than ever before....

Latest Videos