Tag: meal planning

Back to School: Easy Vegan Meals on a Budget

Juggling classes, errands, friends, and eating well in college without going broke can feel like an impossible task. You don’t need a fancy kitchen or a lot of money to feed your body and mind the right way, though. In fact, if you plan ahead and shop carefully, you can make tasty, healthy, and inexpensive meatless meals that are even better than takeout or frozen entrees.

My dorm room days may be long behind me, but I’ll never forget the struggle. If only I knew then what I know now, the whole experience could have been so much more enjoyable, and less stressful. This education starts outside of the classroom and stays with you for life.

Why Go Vegan in College?

Adopting a vegan diet in college can offer both health and financial benefits. If you skip the processed convenience and gourmet prepared foods, basic plant-based staples are less expensive than meat, dairy, and eggs. Dry beans and grains are especially smart to stock up on, since they’re shelf stable for months, if not years, and can be stretched into multiple meals. When you don’t have time to shop, they’ll still be there waiting for you, ready to fuel the next study session.

Consider it an investment in your health, too. Plant-based diets are rich in vitamins, minerals, and fiber while being low in saturated fat. Simply eating a balanced diet is well known to improve digestion, boost immunity, and provide long-lasting energy.

How Nutrition Affects Academic Performance

Vegan meals rich in fiber, protein, and antioxidants help improve memory, focus, and overall mental energy. A simple bowl of oatmeal with nuts in the morning or a quick lentil wrap in the afternoon can keep your brain sharp and your energy levels steady. This is especially helpful when you’ve got a long night of studying ahead or a big essay to write.

College life can get pretty overwhelming with all the labs, lectures, and group projects. That’s where having access to affordable, nutritious meals can make a difference. When the workload piles up, it might be helpful to seek support from a professional essay writing service to ease the stress. With the right balance of healthy food and some extra writing assistance, you can focus on learning without burning out.

Essential Vegan Staples for Dorm Living

If you’re living in a dorm or shared apartment with limited kitchen space, it’s essential to keep your pantry stocked with versatile, inexpensive, and nutrient-dense staples. These vegan-friendly items can serve as the foundation for most of your meals:

  • Canned beans (black beans, chickpeas, kidney beans)
  • Lentils
  • Brown rice or quinoa 
  • Pasta
  • Oats 
  • Frozen vegetables (peas, broccoli, corn)
  • Tofu 
  • Peanut butter 
  • Tortillas or pita bread 
  • Canned tomatoes 
  • Nutritional yeast
  • Fresh fruit (apples, bananas, oranges)

These ingredients are inexpensive and can be used in a wide variety of meals-from simple stir-fries to hearty soups.

Where Vegan Students Can Find Easy, Budget-Friendly Recipes: The Student Vegan Cookbook

Not to toot my own horn, but I did write the book on the subject. The Student Vegan Cookbook was specifically designed to meet the needs of students with limited time and budgets, full of simple, satisfying recipes meant to make vegan cooking more accessible for everyone. From hearty breakfasts to satisfying dinners, these colorful pages hold all the secrets to crafting a balanced diet without stressing over complicated ingredients, specialized equipment, or expensive grocery bills.

5 Easy Vegan Meals Under $5

Straining to see the finished food from the ingredients? Start with these foolproof ideas when it seems like there’s “nothing to eat” in the dorm.

1. One-Pot Lentil Chili

Toss dry brown lentils, chopped bell peppers, diced onions, canned tomatoes, vegetable broth, and chili powder into a pot. Let it simmer for about 30 minutes until the lentils are tender, and you’ve got a nutritious, hearty meal.

Estimated cost per serving: $2.50

2. Vegan Burrito Bowls

Start with brown rice or quinoa as your base. Add canned beans (such as black beans or kidney beans), and top with salsa and avocado or guacamole. Customize with your favorite sautéed or frozen and thawed veggies.

Estimated cost per serving: $3.00

3. Chickpea Salad

Mash canned chickpeas with some vegan mayo, mustard, and diced veggies (like celery and onions). Spread it on whole grain bread or roll it up in a tortilla.

Estimated cost per serving: $2.50

4. Peanut Butter Banana Oatmeal

Oats are what got me through my entire adolescence. A foolproof combo is to cook rolled oats in plant-based milk. Add a dollop of peanut butter and top with sliced banana.

Estimated cost per serving: $1.80

Meal Prep: Saving Time and Money

Meal prepping takes all the strain out of figuring out what to eat, which is critical when you’re already tired and hungry enough to eat your textbooks. Spend a little time on the weekend prepping ingredients or cooking meals in bulk so you don’t have to start from scratch every day.

Meal Prep Tips for Busy Students:

  • Cook in bulk: Make enough for several days; plan for leftovers when making soups, stews, curries, etc. Cook grains, roast veggies, or prepare seasoned plant proteins to mix and match later in the week.
  • Store portions in reusable containers: This makes it easy to grab and go while cutting down on excess plastic waste.
  • Freeze extras: Stock your freezer like you would stock your pantry! Be sure to label everything clearly and include the date.

Meal prepping is a lifesaver when you’re on a tight schedule.

Tips for Eating Vegan in a Dorm

Dorm living can be challenging when it comes to cooking, but don’t let that stop you. It’s easy to make the most of that small space with a bit of experience.

  • Use the microwave: Microwaves are invaluable for more than just reheating. You can cook whole meals using the microwave, and even desserts like mug cakes.
  • Invest in a mini-fridge: A small fridge can store fresh veggies, tofu, and some of your favorite condiments. If you’re worried about hungry roommates helping themselves to your carefully portioned rations, keeping them safe in a separate cooler can prevent future conflicts.
  • Get creative with leftovers: Leftover white rice can turn into vegetable fried rice the next day. Uneaten mashed potatoes can become potato fritters or help thicken soups later on. Add new spices and seasonings to prevent flavor fatigue.
  • Use campus resources: Some colleges have food pantries with vegan-friendly options. Check if your school offers any free meals or cooking classes.

It’s all about being resourceful and planning ahead. With a little creativity, you can make the most of your limited culinary hardware and software.

Fuel Your Body, Fuel Your Mind

College is demanding, and finding time to eat right can feel like an unsolvable equation. The answer is as simple as going vegan. By choosing plant-based meals, you can not only save money but also improve your focus, mood, and energy levels, making it easier to tackle your classes, and extracurricular activities later.

Hannah (BitterSweet)9 Comments

Solo Celebration

Thanksgiving, a time of abundance, celebration, and above all else, togetherness, looks considerably different this year. Global pandemics really put a damper on group festivities, traveling, and essentially all the annual rituals we tend to associate with the holiday. The writing has been on the walls for months, but it’s only just starting to hit home now. No endless buffets of home cooked excess, no tight, endless hugs with mom or dad, no laughing over a dwindling fire about our embarrassing childhood stories. Instead, I’ll walk in the door to an echoing, empty home. A vacant dinner table. A cold kitchen.

Although I’m alone physically, I know my situation isn’t special. Everyone’s in the same emotional boat, flailing about, rowing frantically just to avoid capsizing. It’s hard, it’s awful, but it would be so much worse to get sick, or make someone else sick. Fighting the very human nature that calls us together as a community goes against everything instilled in us since birth. This Thanksgiving will be a test of endurance, though it doesn’t have to mean days, or weeks, of self-imposed suffering.

Let’s do this thing together, separately. What does that look like in practice? For me, it means paring down the bountiful feast to just the essentials. At bare minimum, it’s simply not Thanksgiving without:

Don’t go crazy. Don’t make enough for an army. Don’t even turn on the oven if it’s too much. You can easily fill out this menu with delivery or prepared dishes from the grocery store, at a fraction of the cost of the typical, enormous spread.

That’s all it takes. More importantly, don’t forget to invite everyone you know and love! No, don’t actually have them over, but get them on the line with Zoom, Skype, Google Hangouts, Facebook, WHATEVER. Throw their faces up on the big screen TV if you’ve got it, put the monitor right on the table with you, and pull up a chair.

It’s hard to be thankful when so many obstacles have been thrown in our path this year. Not a single person on this planet has gotten off easy. No one can claim to be unaffected. There’s still so much in life to be grateful for, and I know I’m going to make the most of it, no matter what. There’s nothing stopping me from enjoying the traditional foods I love for the holidays, or enjoying time spent with the people I cherish. Cheers, to brighter days ahead; let’s eat!

Hannah (BitterSweet)14 Comments

New School

For young scholars across the globe, going back to school undoubtedly looks a bit different this year. Having a sharp new haircut, the freshest pair of shoes, or the coolest backpack on the block may not mean as much when classes take place just a few feet from where you woke up. Packed lunches aren’t going anywhere outside the home when lessons take place over Zoom, within arm’s reach of the fridge. However, that doesn’t negate the importance of meal planning! In fact, even greater emphasis should be placed on advanced prep, when easily accessible snacks beckon at all times.

Even under stay-at-home orders or quarantine conditions, the show must go on. Weekdays are still busy as ever, and the last thing you want to do is waste precious time wondering what to eat. Don’t stress yourself out by try to cobble together a passable meal out of cold leftovers while the clock is ticking. Prep ahead, divide, and conquer your day.

From this point forward, barley will be your new best friend. Unlike plain white rice, pearl barley is an excellent source of fiber and protein, to keep you full and energized longer. Plus, it’s toothsome, chewy texture holds up to reheat much better than more fragile starchy grains, which makes it the perfect base for advance prep.

Traditional risotto is finicky, demanding constant attention while cooking and immediate service the minute it’s done. Let it cool, and the whole pot of silky, al dente rice will turn into a gooey, over-cooked mess. Perish the though of saving leftovers, unless you plan to deep fry them the next day.

Barley risotto, or barlotto as I like to call it, offers an endlessly adaptable foundation to build any seasonal meal around. Mix and match based on what’s in the fridge, what’s in the market, or what’s on your mind. My default approach is to riff off classic barley soup, complete with some hearty meatless beef and bold aromatics. I would argue that mushrooms are essential for their meaty texture and umami essence, but there are no hard and fast rules here. Let’s save those for the school teachers, shall we?

Designed to stay creamy yet toothsome over the coarse of subsequent re-heating opportunities, there’s no reason to get locked into the same eating experience, meal after meal. Get younger kids (or the young at heart) on board by transforming the leftovers into finger food! Think of hearty, baked arancini, and you wouldn’t be too far off. Anything you can pick up and dip has an added fun factor, making it a painless way to explore new whole grains. Plus, you can justify a bowlful (or a more measured cup) of marinara on the side, you know it’s going to be a good day.

Let’s spoon and dip our way into the next chapter of this strange true story. Stay at home or take it to go; stay safe, and always well-fed.

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Hannah (BitterSweet)5 Comments

Taste the Rainbow with Popit!

Chia pudding is a perennial staple around here, appearing on the menu as breakfasts, snacks, lunches, and desserts alike. For a quick fix full of fiber, protein, and brain-boosting omega-3’s, the tiny seed just can’t be beat. Of course, plain old vanilla does get dull after so many big bowlfuls. That’s where a bit of meal planning wisdom comes in, with a bit of help from our friends at Popit!

Big batch advanced prep is a big part of the appeal for chia pudding. Mix it up en masse, chill, and enjoy as desired for a full week. Cool and creamy, it’s an ideal healthy treat to eat on the fly, straight out of the fridge or on the go. By breaking it down into separate, single-serving containers, you get that same convenience with the flexibility to infuse each sweet spoonful with completely different flavors. While the effortless base starts the same, the end results are uniquely delicious.

The Popit! Baby Food Storage Set is ideal for making a full rainbow of bold chia puddings to suit every mood. Each BPA-free container holds 3 ounces with a patented lid and hollow silicone seal system to lock in freshness and prevent leakage. These are just the right size for a light snack or healthy treat, anywhere, anytime. The most difficult decision here will be deciding which one to eat first!

Starting with some bakery inspiration, Red Velvet gets its alluring hue from pureed beets, but tastes only of buttery cake with a touch of cocoa. Lightly sweetened yogurt swirls throughout to take the place of more sugary icing. Pitaya Princess Cake paints the Swedish pastry with a shock of bright pink pitaya puree. Nutty almond extract gives it a marzipan-like quality, paying homage to the traditional decor. Carrot Cake takes shape with naturally sweet carrot puree, warm spices, and chewy raisins mingling throughout the mix.

Moving on to more fruity flavors, Orange Zinger is guaranteed to wake you up with energetic, zesty orange zest, spicy crystallized ginger, and a dash of sunny yellow turmeric. Lemon Drop is another option made for citrus lovers, keeping it simple with fresh zest and a tangy, creamy vanilla yogurt. Banana-Nut will sooth any cravings for quick bread or muffins, with mashed banana and sticky peanut butter blended in, crowned by even more crunchy toasted nuts. Don’t forget the pinch of salt that really makes it sparkle.

Painted with the cool color spectrum and offering some cold comfort, my personal favorite, Mint Chip is like a spoonable milkshake without the sugar rush. Crunchy cacao nibs add textural contrast to this minty treat, although you could always go for chocolate chips or chunks instead. Blue Moon uses alluring butterfly pea tea for a naturally brilliant hue, with blueberries to add substance beyond mere style. Everyone’s favorite purple tuber, Ube makes an appearance alongside toasted coconut flakes, tasting like a little tropical getaway in a jar.

Taking a more decadent turn for the final three, I’ve got a whole Latte Love for the combination of instant coffee AND whole ground coffee for a serious midday perk. When I’m really craving dessert, this pudding-based Devil’s Food provides a sinless way to get my fix, with a serious dose of cocoa and rich chocolate curls on top. Finally, dark as night, with a mysterious allure, Black Sesame offers a uniquely nutty, lightly gingered flavor that’s sure to satisfy the more adventurous eater.

Of course, there’s nothing wrong with taking comfort in consistency. If you fall in love with one flavor and want to make the whole batch to follow suit, simply multiply those ingredients by 12 and of course, omit the other optional additions.

What will be your top chia pudding pick?

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Hannah (BitterSweet)7 Comments

Popit! for Soba All Summer

Come July, the heat is on. Bare feet scorch on sizzling pavement and even shady trees provide little relief. The only thing that appeals for lunch is either cool, cold, or straight-up frozen. There’s no place for a hot entree on this picnic table.

Luckily, Popit! is here to help! Since both their plastic and glass containers are ideal for advanced prep, you can pull a meal, ready to eat, right out of the fridge. That means you only need to suffer the brief heat of the kitchen once to reap the rewards all week long.

When I saw the small Popit! bread box, also billed as a “lettuce container,” I must admit, I didn’t think about using it as storage for a fresh loaf or salad fixings. One thing came to mind immediately: Zaru soba.

Chilled buckwheat noodles served with a light, brothy dipping sauce is the quintessential summer dish of Japan. Served on a special tray with elevated slats, the mat at the bottom allows excess water to run off, keeping the noodles from getting soggy. With that in mind, I couldn’t see these unique rectangular boxes in any other way. It was simply too perfect to do anything but build a warm weather bento box around that eastern inspiration.

Mentsuyu, the deeply savory dip that accompanies those chewy soba strands, traditionally contains bonito dashi, or fish stock, but is easily veganized by naturally umami dried shiitake mushrooms and kombu seaweed instead. Packed away in a small Popit! snack container, it fits flush right inside the main box. There’s no risk of leakage with those airtight lids locked tightly into place. Perfect for travel and eating alfresco, it also helps prevent messy drips by keeping everything close together.

Lightly blanched spinach is served on the side for a healthy serving of dark leafy greens, enhanced by the nutty flavor of toasted sesame. Tender pods of salted edamame provide all the plant protein you could want in a fun finger food. All together, it becomes a well-balanced, refreshing, and highly versatile meal that will help you keep your cool.

Grab your chopsticks and chill out. Don’t forget to slurp for maximum enjoyment!

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Hannah (BitterSweet)2 Comments

Greeking out with Popit!

June, here so soon? Breezy, beautiful month of June, she’s here before you know it, but gone in the blink of an eye. Inviting us back outside with a radiant warmth, now is the time get that free Vitamin D and soak in the sun. Naturally, dining alfresco is my favorite opportunity to do so, with a homemade meal at the ready whenever weather permits.

Eating outside demands a bit more preparation than cobbling together a meal on the fly at home. That’s why I’m turning to Popit! once more to plan ahead. Stocking the fridge at quiet times means I can just enjoy when I get a break in the action, or perhaps a break in the clouds on a rainy day. These accommodating containers actually make food last longer because they’re 100% airtight, so you’ll never have to worry about spoilage or food waste if sudden storms derail your excursion.

What to put in these efficient boxes, you ask? This month, it’s all Greek to me.

The love of pasta transcends all cultural boundaries and knows no seasonal limitations. As the weather warms and cravings skew lighter, this infinitely adaptable noodle is flexible enough to follow suit. Pasta salad is a summertime picnic staple, gleaming in all the colors of the rainbow with any number of fresh vegetables tumbling over twists or tubes, nestled in shells or toppling out of trumpets. The best salads have a distinct theme to unite these otherwise disparate additions, and an eye for presentation certainly doesn’t hurt.

Greek salad lends itself beautifully to a pasta-based adaptation, ripe with briny olives, gem-like cherry tomatoes, tender artichoke hearts, and crisp cucumbers. Glistening with a light coat of red wine vinaigrette, the whole melange is gently kissed by the invigorating breath of fresh herbs.

Laid out in neat rows like a fancy composed salad, it takes on an air of greater prominence, turning the everyday outing into a special occasion. Of course, feel free to toss everything together for simplicity’s sake. It will taste every bit as good, even if it gets jostled around in your bag while in transit. If closed properly, Popit! guarantees there won’t be any spills whatsoever. You could even take soup or gravy anywhere wanderlust beckons. You certainly don’t have to worry about oil stains from leaky seals, so go ahead, throw caution to the wind and take it outside!

If there’s a chill in the air, don’t despair. This meal is just as delicious heated. You don’t even need to take it out of the container. Popit! can be used in the microwave; simply remove the lid to avoid a vacuum from being formed, stir well, and dig in.

Getting hungry, or just getting tired of being stuck indoors? Grab a Greek pasta box and get out there. Lunch is ready whenever you are.

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Hannah (BitterSweet)2 Comments