NourishU Tips: 7-Day Summer Meal Plan to Get You Ready for Campus

Why This Summer Meal Plan Works:

• 2 meals per day — lighter for summer

• Quick grab-and-go snacks

• Easy recipes using basic kitchen tools

• Budget-friendly

• Build habits now for smoother college transitions

7-Day Summer College Prep Meal Plan

Day 1 (Monday)

Meal 1 (Brunch):

• Overnight oats with almond milk, chia seeds, and berries

• Turkey bacon or chicken sausage

Meal 2 (Dinner):

• Grilled chicken (stovetop, air fryer, or grill pan)

• Brown rice (microwave or stovetop)

• Steamed broccoli

Snack:

• Banana + peanut butter

Day 2 (Tuesday)

Meal 1 (Brunch):

• Smoothie (protein powder, almond milk, banana, frozen spinach)

• Avocado toast

Meal 2 (Dinner):

• Baked salmon (oven or air fryer)

• Sweet potato

• Green beans

Snack:

• Yogurt + granola

Day 3 (Wednesday)

Meal 1 (Brunch):

• Scrambled eggs

• Turkey sausage

• Fruit bowl

Meal 2 (Dinner):

• Taco bowl: ground turkey, brown rice, black beans, salsa, guac

Snack:

• Trail mix or protein bar

Day 4 (Thursday)

Meal 1 (Brunch):

• Protein pancakes (Kodiak or Birch Benders)

• Fresh berries

Meal 2 (Dinner):

• Pasta with grilled chicken and marinara

• Side salad

Snack:

• Apple + string cheese

Day 5 (Friday)

Meal 1 (Brunch):

• Egg white omelet with spinach & tomatoes

• Whole grain toast

Meal 2 (Dinner):

• Stir fry: frozen veggies, shrimp or chicken, brown rice

Snack:

• Cottage cheese cup or protein shake

Day 6 (Saturday)

Meal 1 (Brunch):

• Chia pudding (overnight prep)

• Turkey bacon

• Sliced melon

Meal 2 (Dinner):

• Turkey burger

• Sweet potato fries (air fryer or oven)

• Side salad

Snack:

• Protein bar + almonds

Day 7 (Sunday)

Meal 1 (Brunch):

• Oatmeal with almond butter and berries

Meal 2 (Dinner):

• Rotisserie chicken (store-bought)

• Quinoa

• Roasted veggies

Snack:

• Hummus + veggie cup

College Prep Meal Tips:

• Practice cooking simple meals now — it’ll feel so much easier at school

• Build your grocery shopping skills this summer

• Keep healthy snacks on hand for busy days

• Focus on protein, veggies, and balance

Download Your FREE 7-Day College Prep Meal Plan PDF

Here is a printable PDF version of this plan — perfect to save on your phone or print and take grocery shopping.
👉 [Download the FREE 7-Day College Prep Meal Plan PDF Here]

Ready for the Full 30-Day Version?

The full NourishU 30-Day College Prep Meal Plan includes:

• 4 weeks of meal plans

• Weekly grocery lists

• Snack List

👉 [Grab the full 30-Day College Prep Meal Plan Bundle Here!]