College students gain at least ten pounds when they enter university in their first year. It is not surprising because they have access to cheap ramen, food delivery, sundae bars, and buffet-style dining halls. Their consumption habits change, and they prefer to eat fattier foods instead of fruits and vegetables. Nevertheless, sometimes they can go to the restaurant while traveling or just having a rest. Students also sleep less than the usual eight hours.
Their daily diet consists of cheeseburgers and pizza. With their poor eating habits, they eventually get lower grades and become susceptible to illness and increased fatigue. They are also prime candidates for depression, irritability, anxiety, menstrual issues, concentration difficulties, and sleep disturbances. Unhealthy snacks and fast food do not provide the required nutrition to excel in class.
Effortless Recipes College Students Can Prepare
Here are some easy-to-do recipes for breakfast, lunch, and dinner:
Breakfast
- Sweet Potato Pancake
Sweet potatoes are rich in Vitamin A and C, complex carbs, and fiber. Students will feel satiated until their next meal.
Ingredients:
-
- 1.5 cups whole-wheat flour
- 1 tsp. ground cinnamon
- 2 tsp. baking powder
- 1/8 tsp. ground allspice
- 1/4 tsp. ground ginger
- 1/8 tsp. salt
- 2 large eggs
- 1 cup sweet potato puree
- 3/4 cup unsweetened almond milk
- 1 tsp. vanilla extract
- 2 tbsp. maple syrup
- 2 tbsp. melted coconut oil
Instructions:
Mix the dry ingredients in a medium-sized bowl. In a separate bowl, whisk the wet ingredients. Add the whisked ingredients to the dry mix slowly and mix thoroughly while ensuring there are no lumps.
On a medium-heat skillet, spray coconut oil and pour about 1/3 cup of the batter onto it. Cook the pancake on a pan for about three minutes per side. Serve with maple syrup and almond butter.
- Ham and Cheese Bagel Quiche
This quiche recipe is fun to do, and students can prepare it ahead of breakfast. Bagels are healthy, and they can be a substitute for a quiche crust.
Ingredients:
-
- Ham
- Onion
- Eggs
- Cheddar cheese
- Almond milk
- Bagels
- Cream cheese
Instructions:
Slice the bagel in half and create a hole in the soft middle. Grease the baking sheet and place the bagels on top.
Mix the diced ham and minced onion and put them on the bagel. Whisk the almond milk and eggs and pour them into the bagel too. Allow the bagels to sit for a few minutes before putting cream cheese or cheese on top. Bake the quiche in an oven for 20 to 25 minutes.
- Frozen Breakfast Burritos
Frozen burritos do not need to follow a specific list of ingredients. The assignment writing help students can add their favorite cheese or vegetables instead.
Ingredients:
-
- Scrambled eggs
- Roasted potatoes
- Ground breakfast sausage
- Gluten-based tortilla
Instructions:
Heat the tortillas in the microwave for a few seconds. Add the other ingredients and sprinkle cheese on top of the tortilla. Wrap in tin foil and ensure there are no air pockets. Put in the freezer.
To reheat the burritos, unwrap and place them on a plate before heating them in the microwave. Use the defrost setting for up to three minutes; then set to a high temperature until burritos are hot.
Lunch
- Tuna Egg Salad
Take the classic tuna salad a notch higher by including hard-boiled eggs. It is flavorful, protein-rich, and quick to prepare.
Ingredients:
-
- Hard-boiled eggs
- Canned tuna
- Chives
- Red onion
- Mayonnaise
- Greek yogurt
- Dijon mustard
- Smoked paprika
- Sriracha
- Salt and pepper
Instructions:
Hard-boil the eggs. Peel and chop into bite-sized pieces. Drain a can of tuna and mix with the eggs. Add the minced red onion and chives to the mixture.
In a separate bowl, mix the mayonnaise, Greek yogurt, Sriracha, and Dijon mustard. Transfer to the tuna and egg mixture. Mix thoroughly. Season it with salt, pepper, and smoked paprika.
Serve with a piece of toast or vegetables. College students can keep it in the refrigerator for up to five days.
- Buffalo Chicken
This chicken recipe is excellent for lunch. Best of all, it is gluten-free!
Ingredients:
-
- Shredded chicken
- Buffalo sauce or any hot sauce
- Greek yogurt
- Honey
Instructions:
Whisk the honey and hot sauce on a small saucepan over medium heat. Remove from the stove when the sauce starts to boil. Add the Greek yogurt and whisk to mix. Pour the mixture on the shredded chicken. Use the recipe to make a sandwich or a wrap. Add to a salad too.
- Chicken Salad
Chicken salad is an excellent lunch recipe that college students will like to make.
Ingredients:
-
- Shredded chicken
- Green apple
- Celery
- Red onion
- Yogurt
- Cranberries
- Lemon juice
- Garlic powder
- Honey
- Salt
- Pepper
Instructions:
Combine the shredded chicken, red onion, dried cranberries, green apple, and celery in a large bowl. In a separate bowl, mix the yogurt, honey, lemon juice, salt, garlic powder, and pepper. Pour onto the shredded chicken mixture and mix thoroughly.
Dinner
- Teriyaki Chicken
This recipe is quick to make using a crockpot. Serve with rice and stir-fried vegetables for a balanced, healthy dinner.
Ingredients:
-
- Boneless, skinless chicken breast
- Tamari or soy sauce
- Minced garlic
- Maple syrup
- Teriyaki sauce
- Fresh ginger
- Cornstarch
Instructions:
Combine the soy sauce, maple syrup, fresh ginger, minced garlic, and teriyaki sauce in a bowl. Put the chicken breasts in a slow cooker and pour the teriyaki mixture on top. Cook the chicken mixture for two to three hours on high or four to six hours on a low setting. Remove the chicken when cooked and place it on a plate. Shred the chicken using two forks.
Set the slow cooker to a high setting. Put cornstarch into the sauce and whisk to dissolve. Simmer on high until the sauce thickens. Put the chicken back into the slow cooker and ensure that the sauce coats it thoroughly.
- Chicken Quinoa Soup
The chicken soup recipe is protein-packed, flavorful, and gluten-free.
Ingredients:
-
- Carrots
- Onion
- Celery
- Beans
- Chicken
- Quinoa
- Ginger
- Grated lemongrass
- Fresh lemon juice
- Bay leaves
Instructions:
Sauté the onion, celery, carrot, garlic, ginger, and lemongrass in a pan until the veggies soften. Add the other ingredients except for the lemon juice and bring to a boil. Simmer for 30 minutes. Take out the chicken and shred then, add the lemon juice.
There is no more excuse for healthy eating with these easy-to-do recipes, even on a budget. A prevalent misconception is that eating healthy is costly. Not true. A balanced and healthy diet is possible for cash-strapped college students.