Student Meal Prep: Healthy Eating on a Budget (Under ₹100)

Instant noodles are cheap, but they have zero nutrition. Eating healthy doesn't have to be expensive or time-consuming. The secret is Meal Prep.

1. The "Sunday Ritual"

Spend 2 hours on Sunday cooking for the whole week. Store meals in containers. When you come home tired from class, you just heat and eat. No decision fatigue, no ordering expensive takeout.

2. The "Grain Bowl" Formula

You don't need complex recipes. Use this formula for endless variety:

• Base (Carb): Rice, Quinoa, or Roti.
• Protein: Dal, Chickpeas (Chana), Paneer, or Chicken.
• Veggies: Spinach, Carrots, Beans (buy whatever is seasonal and cheap).
• Fat/Flavor: Ghee, Yogurt, or a simple Tadka.

3. Overnight Oats: The 2-Minute Breakfast

Mix oats, milk (or water), and a fruit in a jar. Leave it in the fridge overnight. In the morning, grab it and go. It costs less than ₹20 and keeps you full until lunch.

4. Smart Shopping

Buy staples like rice, dal, and spices in bulk. Buy fruits and veggies from local markets, not supermarkets. Avoid pre-cut veggies; you pay a premium for laziness.

5. One-Pot Meals (Khichdi 2.0)

Khichdi is the ultimate student food. Rice + Dal + Veggies in a pressure cooker. It's balanced, cheap, and ready in 15 minutes with zero cleanup.