The average BYU student who eats out regularly spends $350–$500/month on food. The average student who meal preps spends $150–$250. That's $100–$300/month in savings — which over a four-year degree is $4,800–$14,400. That's a semester of rent, a used car, or a solid start to a savings account. Meal prep isn't just about eating healthier (though it does that too) — it's one of the highest-return financial decisions you can make as a student.
Here's how to do it in Provo.
The $200/Month Framework
Weekly Budget: ~$50
Divide your monthly budget into weekly grocery runs. $50/week feeds one person three meals a day if you shop smart and cook simple recipes. Here's how the budget breaks down:
| Category | Weekly Budget |
|---|---|
| Protein (chicken, eggs, beans, tofu) | $12–$15 |
| Grains & Starches (rice, pasta, bread, potatoes) | $5–$8 |
| Produce (frozen + fresh) | $10–$12 |
| Dairy & Basics (milk, cheese, butter, oil) | $5–$8 |
| Snacks & Extras | $5–$8 |
Where to Shop
WinCo for bulk staples (rice, beans, oats, pasta) — the cheapest per-unit prices in the valley.
Trader Joe's for frozen meals, sauces, and specialty items — better quality than Walmart at similar or lower prices.
Smith's for weekly produce deals — check the app for digital coupons.
Costco if you have roommates who'll split bulk purchases — the rotisserie chicken ($4.99) feeds three meals.
See our Best Grocery Stores Guide for the complete breakdown.
The Meal Prep System
Sunday Prep (2 hours)
Dedicate two hours every Sunday to cooking the week's food. This single habit saves more time and money than any other food strategy.
The basic template:
- Cook a large batch of protein (5+ servings of chicken thighs, ground turkey, or beans)
- Cook a large batch of grain (rice cooker full of rice, or a pot of pasta)
- Roast a sheet pan of vegetables (broccoli, sweet potatoes, peppers, onions)
- Prep grab-and-go snacks (hard-boiled eggs, cut fruit, portioned nuts)
These four components mix and match into different meals all week — rice bowls, pasta dishes, wraps, fried rice, quesadillas — without eating the exact same thing every day.
Cheap Recipes That Actually Taste Good
Chicken Rice Bowls (~$2/serving)
Cook chicken thighs with soy sauce and garlic. Serve over rice with roasted broccoli and sriracha. Make 5 servings on Sunday, eat all week.
Black Bean Quesadillas (~$1.50/serving)
Canned black beans, shredded cheese, tortillas, salsa. Five minutes to make, infinitely customizable with whatever vegetables you have. Add rice for a more substantial meal.
Fried Rice (~$1.50/serving)
Day-old rice + scrambled eggs + frozen mixed vegetables + soy sauce. The ultimate leftover transformer — throw in whatever protein and vegetables you have. Better than most restaurant fried rice once you learn the technique (high heat, don't crowd the pan).
Pasta with Meat Sauce (~$2/serving)
Brown ground turkey or beef, add jarred marinara sauce, serve over pasta. Make a double batch and freeze half. Add frozen spinach for nutrition without effort.
Overnight Oats (~$0.75/serving)
Oats + milk + yogurt + fruit, mixed the night before and eaten cold in the morning. Zero cooking required, endlessly variable with different fruits and toppings, and cheaper than any breakfast you'll buy.
Sheet Pan Chicken & Vegetables (~$2.50/serving)
Chicken pieces + whatever vegetables are on sale + olive oil + seasoning, roasted on a single sheet pan at 400°F for 30 minutes. One pan, one oven, minimal cleanup.
Essential Equipment
You don't need a fully equipped kitchen. These basics cover 90% of student cooking:
- Rice cooker ($20–$30) — The single best kitchen investment for a student. Set it and forget it. Also cooks quinoa, oatmeal, and steams vegetables.
- One good pan ($20–$30) — A 12-inch nonstick or cast iron skillet handles everything from eggs to stir-fries to quesadillas.
- One pot ($15–$20) — For pasta, soups, and boiling anything.
- Sheet pan ($10) — For roasting vegetables and one-pan meals.
- Knife and cutting board ($15–$20) — One decent chef's knife beats a drawer full of cheap ones.
- Food storage containers ($10–$15) — Glass or plastic containers for storing prepped meals. Get ones that are microwave-safe.
Total startup cost: $90–$145. This pays for itself within the first month of meal prep vs. eating out.
Common Mistakes
Cooking too much variety. Start with 3–4 recipes you like and rotate. Trying to cook seven different dinners every week is how meal prep fails. Boring consistency beats ambitious burnout.
Ignoring frozen vegetables. Frozen vegetables are cheaper, last longer, and are nutritionally equivalent to fresh. Stock your freezer with frozen broccoli, mixed vegetables, spinach, and corn.
Skipping breakfast. Overnight oats or a batch of breakfast burritos (made Sunday, frozen, microwaved as needed) prevent the expensive morning coffee-and-pastry habit.
Not using leftovers creatively. Sunday's roast chicken becomes Monday's rice bowl, Tuesday's quesadilla filling, and Wednesday's fried rice ingredient. One cooking session, four different meals.
Related Guides
- Eating on a Student Budget
- Best Grocery Stores in Provo
- Student Discounts & Deals
- Best Food Near BYU
- Cost of Living in Provo
Last updated: April 2026.