Healthy College Meal Prep! No Oven—Microwave only!

(upbeat music) – Hey Munchies. Welcome to the channel if you’re new. I’m Alyssia and I am
so excited you’re here. Many of you found me
through meal prep videos. And one video I’ve had
requests for for years but haven’t tackled specifically
is a college meal prep. So today is a dorm room
meal prep requiring no oven or stove. A microwave will do and all of the recipes are super easy and healthy. I use my meal prepping night
system to plan out this prep. My meal prepping night course teaches you how to go from
blank pages to a completely planned out prep for the
week in an efficient way that saves time, money, and food. The course is not currently open but the link in the
description will give you all of the info and you
can sign up to be notified the next time we open enrollment. With this college meal prep, I’m making food for four days a week. Now I don’t recommend prepping weekends, especially for beginners, but if you’re in college you
might want the flexibility to go out or be more
relaxed with food options for a few days. So you do you but this
allows variability for me or at least the me when I was in college. I’m starting out by making some quinoa. Making a large batch
of quinoa for the week is a great way to keep meals versatile and I can use this for multiple
meals including breakfast. But wait, how will I cook quinoa? No stove? No Instapot? How about the microwave. Seriously, it’s easier than you think. Rinse your quinoa if needed,
depending on the brand. Place water and quinoa in a microwave safe bowl or container. Cover with a lid or plate and
cook for about six minutes. Remove and stir. About half of the water
should be absorbed. Return to the microwave
for a few more minutes and then let it sit covered
for eight to 10 minutes until all of the water
is completely absorbed. Then you can store that for later. I’ll be using it for my breakfast quinoa but I’ll also use it later in the day. When I’m ready to make
breakfast I simply add quinoa, a splash of almond milk, some honey or maple syrup, cinnamon and salt. Then for extra texture,
flavor, and nutrition, I add sliced banana. Now you could use berries
for even more nutrients but bananas are cheap and
part of what we’re going for with a college meal prep is affordable. Tip: buy quinoa in bulk
bins at your grocery store and only get what you need. It’s actually pretty affordable
when you aren’t buying huge quantities or pre-packaged variations. For breakfast, I’m also
keeping cottage cheese on hand for an easy breakfast paired with honey or maple syrup for sweetness,
fresh berries, and again, you could use banana to keep it cheaper, and instead of nuts, I’m
using sunflower seeds which generally cost less. And that is breakfast. So easy. Prepped items to make
meals less of a hassle throughout the week. For lunch, I’m making a chicken salad. I used canned chicken to keep
it affordable and cut down on dorm room cooking. But you could cook the chicken yourself if you prefer or have access. You could also use a rotisserie
chicken and pull the meat. That way you don’t have
to cook it in the dorm or not in the dorm. I use this tip all the time and I’m not even in college anymore. For the chicken salad,
I add celery, grapes. Now, you could halve your grapes but if you can find smaller grapes, you won’t need to slice them and they’ll last longer in
the salad for meal prep. Slivered almonds, plain
yogurt, Greek yogurt, or you could use mayo but heads
up, mayo is not as lasting for meal prep. Lemon juice, and salt and pep. Mix it together, coating
completely, and store. (upbeat music) To serve, I like to use avocado halves as chicken salad boats or
maybe you prefer it on greens. Kale is actually a super affordable green that’s also obviously nutritious. And to make it more palatable, I use baby kale and massage the
leaves in a little olive oil and then toss them with lemon
juice and a pinch of salt. I am not a kale fan and
this makes it edible for me. So there’s your chicken salad two ways. Feel free to add some of your
bulk quinoa if you’d like. Serve with baby carrots and salsa as dip which is very affordable and you get a snack and some veggies in. Lunch is done. (upbeat music) For dinner, we got southwestern
stuffed sweet potatoes. (upbeat music) I poke holes in the potatoes and microwave for eight to 10 minutes until tender. (upbeat music) I also mix together canned beans, corn, and tomatoes which are all affordable. Green onions, cilantro, lime juice, cumin, chili powder, and salt. (upbeat music) I’m also making a cold
broccoli lime salad. (upbeat music) I add broccoli florets to a
bowl with a few tablespoons of water and cover with a plate. Let it go for about two minutes. I want these to be more
like blanched vegetables than steamed so they’re
still tender and not soggy. Don’t overcook. Let these cool completely. Then I add olive oil, red wine vinegar, lime zest and juice, minced shallot, and salt and pep to a bowl and whisk. That’s the dressing. And then I can add my cooled
broccoli, tossing to coat. Boom. Broccoli lime
salad, delicious, cold, and straight out of the fridge. That’s really all the dinner prep. (upbeat music) To serve during the week, I
cut the potato and load it up. I can use some of that
extra quinoa if I want but I don’t have to as well as the beans. Top it with cheese and
reheat in the microwave. Top it off with sour
cream really Greek yogurt. Serve with a side of
cold broccoli lime salad. Oh man, this is like a
gourmet meal in the dorm. And it only took a few
minutes to throw together. Tip: most ceramic glass
dishes are microwave safe. But if you aren’t sure or it
doesn’t say, try this out. Place a cup of water in a
dish and cook in the microwave on high for one minute. If the water gets hot but
the dish is still cool, the dish is safe. If the dish gets hot, it may
not be safe for the microwave, containing lead or other
metallic substances. For snacks, I make sure I
keep on the go fruit options available as well as apple sauce packets. I also love frozen edamame
which can be heated up quickly or just thawed out in the
fridge and eaten cold. I shared this in a
previous meal prep video if you wanna see how I do it. It is linked in the description. And since we’re using the microwave today I also wanted to share a mug cake because sometimes that
sweet craving hits and fruit just doesn’t cut it. Today it’s all about funfetti. In a mug that’s been
sprayed with cooking spray, I add oat flour. And you can totally make
your own by blending oats to keep it cheap. As well as sweetener of choice. Anything granulated. Baking powder and a pinch of salt. Whisk to combine. Then I add coconut oil, or
you could use melted butter. An egg yolk, almond milk,
and vanilla extract. Mix, stir in sprinkles
if you want funfetti but you can skip them and have
a vanilla cake if you prefer. Totally fine. Into the microwave it
goes for about one minute. Remember, microwaves will vary. Mine is 1,000 watts and set
to 100% power but you may need to adjust the timing for yours. Essentially, you want it to be spongy and spring back when touched. Don’t overcook as it will dry out. It is so freaking tasty. It’s easy to keep those items on hand and throw this together
whenever but if you wanted, you could meal prep the dry ingredients. For me, it would be dangerous
to have them pre-prepped. A little too enticing but you do you. And that is our college
meal prep for today. Microwave friendly, no
oven or stove top required. I hope you found it useful. I do have a ton of other meal
prep videos on my playlist if you wanna check them out. And be sure to sign up to be notified about my Meal Prep Ignite
course next time we go live to at Also, I do have two free courses
available in the meantime. My conquer inflammation
course which teaches you all about what inflammation
is and how to address it through diet and lifestyle. And my healthy staples guide
course which shares information to help you learn to
make your own decisions about which milks, bread,
flour, pasta, oats, and oils are best for you. Those are linked in the
description box as well and completely free for you to access. I hope you enjoyed this episode. I will see you next week
for a brand new episode. And remember, it’s all a
matter of mind over munch.

100 Replies to “Healthy College Meal Prep! No Oven—Microwave only!”

  1. I got in on the first Meal Prep Ignite course, and it's awesome. The other meal prep systems I've used don't deal with food on hand, or leftover ingredients from making the last set of meals. With Meal Prep Ignite, that problem is solved!

  2. Good times in college! Every dorm I lived in (and this was decades ago lol) had a (communal) kitchen with adequate appliances but great video as always! A technical comment, but I was wondering if there is a way to balance the sound so I'm not having to continually adjust the volume (way down (for the blasting music) and then up to hear you)…

  3. Paying for a campus meal plan, but eating/cooking in your room instead makes no sense to me. I guess it's what college kids do nowadays.

  4. I'm so excited about this! I'm not in college anymore, but this will be super useful for because I'm really short on time. I'd love to see more of these!

  5. Oh, Alyssia. Just when your vegan options made me think I couldn’t possibly love you anymore than I already do, You go and do something like this. THANK YOU 😭

  6. I love your meal prep. Would you please do a video for a family with an infant? I'm having a hard time coming up with good meal prep that allows me to meal prep for us all since he is under 1 so can't have salt or sugar, and doesn't have many teeth or eating skills yet. Any ideas would be awesome, thanks!!

  7. Thank you so much. I may not be in college but with a busy schedule and horrible depression I don't feel like cooking, but I want to eat healthier. Bless 🙌🙌🙌

  8. Hey Listen! Check out our how to win at college series based in Flint, Michigan 🙌.

    Thank you for your time ~ Amen 🙏

  9. My first year in college we had 1 single fridge between 20 of us and the kitchen was locked at night to stop people stealing the food. 🙈

  10. Thanks a lot! It's very hot where I live — though this is the last day, tomorrow we are getting a cold front and then it's autumn — but regardless, the microwave is great because you don't have to make the kitchen hot(ter) in order to cook.

  11. Mayo is the one ingredient I always had. Lasts in the dorm fridge unlike eggs, and it's easy to add to a cookie or pancake mix instead of oil and eggs.

  12. Thank you. I live in an apartment but I'm as cheap (low income) as a college student. I really want to try the broccoli salad, I like broccoli salads.

  13. This is awesome but please please please do not precook the potatoes. It is a big risk to precook potatoes and store them in the fridge because of botulism. Potatoes are the number two item that leads to botulism in the United States. They only take a few mins to cook please do them as you need them. Reheating cold cooked potatoes does not kill the botulism spores which are activated when you cook the potatoes and grow while they are in the fridge especially if they are in a air tight container like those shown in this video. For more information please visit the cdc website.

  14. I can’t wait to try these (veganized of course) I don’t know how to veganize cottage cheese but I don’t want it anyway lol. Maybe you could do a VEGAN college meal prep? XO Davita

  15. “this is inspiring me to become healthier at school” i said as i took another dorito out of the bag and ate it.

  16. Carrots with salsa? Lol, no thanks. Still loved this video though. I'm a vegetarian, but your vids are still a ton of fun to watch.

  17. I've been out of college for a while now but I'm still going to use these! Like…I'm making my list for shopping now to make probably…everything. Thanks for this!

  18. I'm no longer in college, but I LOVE these ideas? I actually hate cooking so meal prep has not been for me, but I lovethese ideas and will def try out the brocolli and the breakfest recipe. More like these plz!

  19. Now I'm not in college but if I do, now I have more knowledge of cooking in college so very helpful thank you anyways I hope your having an awesome week

  20. Another fantastic meal prep video! I love the idea of the southwest potatoes, I'm always looking for new healthy potato toppings 😀
    I would like to make a side note for those who oven bake and then store potatoes: don't leave them wrapped in foil. Botulism thrives in anaerobic environments like this.
    I know this is for microwave meals but some people who have access to an oven may not know

  21. video nice, you make video verry well.
    my friends watching video: Talking Tom and Friends – Series Interesting Meal – Attraction Distraction – Top 5

  22. Hi Alyssia! Do you have any videos about meal planning / prepping with a CSA? In other words, how to meal plan when you don't actually know what you're going to have to work with until the box arrives?

  23. That sweet potato looks great ill try that one day…For now the bowling alley makes the best fish n chips, so I must goTY

  24. Can we get a meal prep for super picky eaters? Pleaseeeeee!
    My boyfriend and I work late night jobs and it sucks to come home and have to cook dinner between 11-midnight. I will eat mostly anything (as long as the texture isn't weird, lol) but he is the pickiest eater I think I have ever come across. Veggies are pretty much a no, unless they're a starch, he refuses to eat anything that doesn't have a sauce of some kind on it, and we don't eat pork at all.
    Please, help!

  25. I don't have access to a fridge at the moment and cannot afford to buy one. Is there any way to do meal prep with foods that don't require a fridge ? I challenge you to find a solution ! 🙂

  26. Please consider making a meal prep for middle schoolers. I.E, meal prep that even middle schoolers can make! Maybe some snacks too.

  27. I have a full time job and am a full time grad student too! This video has renewed my faith in meal prepping – I simply have zero time to bake/cook anything on the stove. That cake recipe sounds delicious! Thank you so much! I'd love to see more videos like this with additional meal variations!

  28. Damn, I will make that Broccoli salad this week for Meal Prep. Broccoli is my favourite.. Will have difficulty not devouring it on the spot

  29. Who else is In Elementary school but feels as though they need to lose weight and tooooooooooo young to use the stove. Just me? Okay.

  30. Am I the only one who thinks that this is nuts??? How can u heat or cook ur meal in the microwave?! This is the worst thing u can do, there r hundreds of study's that shows that microwaves r the unhealthiest thing ever and even dangerous!! So please stop putting things in the microwave just throw it away!! I wonder how u want to eat healthy but heating in the microwave it's like eating dead food!! So be aware, do ur research on ur own and don't let anybody fool u 😉

  31. THANK YOU SO MUCHHHHH! I have been eating 1 meal a day coz I don't have time on weekdays and this is so good I'm so thankful :')

  32. I live in a 17' travel trailer that only has an apartment sized refrigerator and very small freezer a carton of eggs takes up ¾ of a fridge shelf length Wise and ½ the shelf depth Wise it sucks!

  33. I get. the whole "dorm experience" thing but I bet ya if you look hard enough you could find a small garage sized house or an apartment for pretty cheap.

  34. Love that you are not just considering that college students don't have a stove, but that we can't always afford all the fancy health foods! ^^

  35. Awesome timing. We were just organizing a microwave for the truck and I needed options that would be simple to throw together while on the road.

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