Healthy meals can be fast and delicious. It does take some planning to get started, but cooking your own meals is a great way to make sure you eat a balanced and nutritional diet. In addition, it’s a fantastic way to help save money if you’re on a budget. Here are five of our favorite recipes for college students, and as a bonus most of the recipes are portioned to provide leftovers (another time saver).
Broccoli & Feta Omelet with Wheat Toast – 1 Serving, Ready in 10 Minutes
- Cooking spray
- 1 cup chopped broccoli
- 2 large eggs, beaten
- 2 tablespoons feta cheese, crumbled
- 1/4 teaspoon dried dill
- 2 slices whole wheat or rye bread, toasted
- Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.
- Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.
Per Serving: Calories 390; Fat 19g; Saturated fat 6g; Monounsaturated fat 5g; Polyunsaturated fat 2g; Protein 23g; Carbohydrate 35g; Fiber 6g; Cholesterol 440mg; Sodium 550mg. Source – Health.com
Bagel Gone Bananas – 2 Servings, Ready in 5 Minutes
- 2 tablespoons natural nut butter, such as almond, cashew or peanut
- 1 teaspoon honey
- Pinch of salt
- 1 whole-wheat bagel, split and toasted
- 1 small banana, sliced
- Stir together nut butter, honey and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices.
Per serving: 284 calories; 10 g fat (1 g sat); 7 g fiber; 43 g carbohydrates; 9 g protein; 45 mcg folate; 0 mg cholesterol; 15 g sugars; 6 g added sugars; 32 IU vitamin A; 4 mg vitamin C; 108 mg calcium; 2 mg iron; 335 mg sodium; 302 mg potassium. Source – Healthy Eating
Chipotle Chicken Quinoa Burrito Bowl – 4 Servings, Ready in 30 Minutes
- 1 tablespoon finely chopped chipotle peppers in adobo sauce
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon garlic powder
- ½ teaspoon ground cumin
- 1 pound boneless, skinless chicken breast
- ¼ teaspoon salt
- 2 cups cooked quinoa
- 2 cups shredded romaine lettuce
- 1 cup canned pinto beans, rinsed
- 1 ripe avocado, diced
- ¼ cup prepared pico de gallo or other salsa
- ¼ cup shredded Cheddar or Monterey Jack cheese
- Lime wedges for serving
- Preheat broiler.
- Combine chipotles, oil, garlic powder and cumin in a small bowl.
- Oil a foil-lined baking sheet. Season chicken with salt. Broil the chicken on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165°F, about 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.
- Assemble each burrito bowl with ½ cup quinoa, ½ cup chicken, ½ cup lettuce, ¼ cup beans, ¼ avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese. Serve with a lime wedge.
Per serving: 452 calories; 19 g fat (4 g sat); 9 g fiber; 36 g carbohydrates; 36 g protein; 160 mcg folate; 90 mg cholesterol; 3 g sugars; 0 g added sugars; 2,274 IU vitamin A; 7 mg vitamin C; 111 mg calcium; 3 mg iron; 462 mg sodium; 995 mg potassium. Source – Eating Well
White Bean & Veggie Salad – 2 Servings, Ready in 5 Minutes
- 2 cups mixed salad greens
- ¾ cup veggies of your choice, such as chopped cucumbers and cherry tomatoes
- ⅓ cup canned white beans, rinsed and drained
- ½ avocado, diced
- 1 tablespoon red-wine vinegar
- 2 teaspoons extra-virgin olive oil
- ¼ teaspoon kosher salt
- Freshly ground pepper to taste
- Combine greens, veggies, beans and avocado in a medium bowl Drizzle with vinegar and oil and season with salt and pepper. Toss to combine and transfer to a large plate.
Per serving: 360 calories; 25 g fat (4 g sat); 13 g fiber; 30 g carbohydrates; 10 g protein; 262 mcg folate; 0 cholesterol; 3 g sugars; 0 g added sugars; 3,221 IU vitamin A; 30 mg vitamin C; 140 mg calcium; 4 mg iron; 321 mg sodium; 1,292 mg potassium. Source – Eating Well
BBQ Baked Beans & Sausage – 4 Servings, Ready in 30 Minutes
- ½ cup prepared barbecue sauce
- ½ cup water
- 2 tablespoons tomato paste
- 1 tablespoon molasses
- ⅛ teaspoon salt
- Freshly ground pepper, to taste
- 1 tablespoon canola oil
- 1 medium onion, chopped
- 4 cups chopped collard greens, (about 10 ounces), tough stems removed
- 9 ounces cooked chicken sausage links, (about 3 links), halved lengthwise and sliced
- 2 15-ounce cans great northern or navy beans, rinsed
- Whisk barbecue sauce, water, tomato paste, molasses, salt and pepper in a medium bowl.
- Heat oil in a large saucepan over medium heat. Add onion and collard greens and cook, stirring occasionally, until the collards are wilted, 3 to 5 minutes. Add sausage and cook, stirring, until beginning to brown, about 3 minutes more.
- Reduce heat to medium-low; add beans and the sauce mixture to the pan. Gently stir to combine, cover and cook until heated through, about 3 minutes.
Per serving: 477 calories; 9 g fat (1 g sat); 14 g fiber; 74 g carbohydrates; 28 g protein; 239 mcg folate; 45 mg cholesterol; 21 g sugars; 7 g added sugars; 2,008 IU vitamin A; 20 mg vitamin C; 237 mg calcium; 5 mg iron; 1,658 mg sodium; 1,156 mg potassium. Source – Healthy Eating
Plus, Here’s Three Simple Tips for Good Health
Watch Your Soda and Juice Intake – Soda and juice contain more calories than you think. For instance, a single can of Coke contains 140 calories and 39 grams of sugar. They are fine in moderation, but make sure you also drink plenty of water and other lower calorie beverages.
Pressed for Time? – If you’re in a hurry, try a hearty smoothie, a glass of low-fat milk, or a protein bar. They can help get some valuable nutrients and protein into your system without slowing your day down.
Learn about Proper Nutrition – Consider taking a class on basic nutrition principles. A better understanding of proper nutrition will help improve every aspect of your life. If your college or university does not offer a nutrition class, check out the local YMCA, hospitals, or even call your health insurance – they may provide nutrition counseling.