Meal planning for college students

My calendar is filling up almost as fast as this term is wrapping up. We’re all looking forward to beach trips, backyard softball games, and hikes in the mountains, but all of these adventures leave little time for much else — especially cooking.

With recent studies linking obesity with fast-food consumption, many people are more mindful of what they are eating. Some have even tried cooking meals from scratch when possible. That’s a nice thought, right? Well, I’m pretty sure Betty Crocker isn’t trying to keep up with a college student’s schedule.

Balancing nutrition, a paycheck, and a crazy schedule is nearly impossible, but it can be done.

A few summers ago, while working as the cook on a farm in Central Oregon, I discovered the Holy Grail of meal planning for a busy lifestyle on a budget. After many frustrating nights of spending too much time in the kitchen, I soon developed a simple formula that has saved me hours of cooking-time.

I can make 15 casseroles in a morning, stick them in the freezer, and simply bake them as needed. The formula includes protein + carb + veggies + cheese + sauce. The variations are endless!

"We like casseroles because the flavors all marry together so nicely, creating unique textures that leave you with a crowd-pleaser every time," Better Homes and Garden Magazine (BHG) wrote.

It’s just like math! Take your equation and plug in your variables like so: ground beef + pasta + onions + bell peppers + mozzarella + tomato sauce = simple beef casserole! Examples of good sources of protein are ground beef, ground poultry, sausage, chopped chicken or turkey, or vegetarian options such as tofu or mushrooms.

A few carb variables that I like are pasta, rice, tortillas, or potatoes. I like to use whole grain pastas and brown rice to keep the nutritional value high, but this can be omitted. Next,  you have a multitude of vegetables, cheeses, and sauces.  

It’s important to pay attention to sauces. They dictate the flavor of the dish, and can make all the difference. I use tomato sauce, Alfredo sauce and barbecue sauce, or you can get away with none for a lighter dish. I make my sauce from scratch. It’s cheaper than buying it at the store, and healthier for you.

"Just make your own," BHG said. "In doing do you have so much freedom to customize the flavors."

Once you know which ingredients you want to cook with, you can start your assembly line.

Start by chopping your veggies, and preparing your “carb component” (i.e. boiling your pasta). If your meat is uncooked, you want to sauté it with your most-flavorful vegetables until it’s almost cooked through, before adding anything else. If your meat has already been cooked, you can add it to your veggies after they have been sautéed for a few minutes.

Next add any spices, herbs, or seasonings that tickle your fancy. When the meat and veggies are cooked through, you can stir in your prepared carb and sauce choices and let it all simmer for a few minutes. Next stir in your cheese, or sprinkle it on top once you’ve transferred your meal into a baking dish.

If I’m only cooking for myself, I freeze individual portions in Tupperware containers that can be microwaved in a pinch. If I am feeding my work crew on the farm, I use a 9-x-13-inch pan and bake the casserole for 25 to 30 minutes at 350 degrees.

This process takes about 15 minutes. This may seem like a lot of time, but the secret here is that you can be making multiple casseroles at once within those 15 minutes.

Pat Widenoja works in Christmas Valley, Ore., and specializes in Family Medicine.

"Casseroles are a great ways to incorporate ingredients from all the food groups into your diet without a lot of hassle," Widenoja said. "Variety is key in nutrition, and an easy formula like this make's variety easy."

You can start your very own Subway-sandwich assembly line, and before you know it, you can have a whole stack of different casseroles in your freezer. One Sunday morning, or one free Thursday afternoon, can guarantee you a week or two of easy, affordable, and nutritious meals that won’t take away from your summer adventuring.

At a Glance: 

• Casseroles are quick, easy, affordable, and a nutritious way to deal with a busy schedule. 


• The magic equation: protein + carb + veggies + cheese + sauce


• Freeze several casseroles in individual portions so you can mix and match all week long!
• Try topping a casserole with pie crust to switch things up a little! Make your own, or use the ready-made kind.
• Allrecipes.com has great casserole ideas, including ones under 300 calories.
• One serving only costs about 50 cents to make.
• Use whole-grain carb-sources for higher nutritional value.


• Check out this easy white sauce from allrecipes.com!