Simple and Healthy Meals any College Student Can Make
November 8, 2022
Writer: Lily Lev
Editor: Samantha Rich
As everyone’s beginning to settle into a routine for this semester, it’s a perfect time to focus on cooking nutritious yet easy meals. Before we get into the recipes, here are a few food staples and great websites to find recipes on!
Food Staples
Greek yogurt
Rolled oats
Olive oil
Eggs
Avocado
Boneless & skinless chicken breasts
Microwavable brown & white rice
Pasta
Sweet potato
Bread
Frozen falafel
Frozen meatballs
Lettuce
Berries
Protein powder
Recipe Websites
When creating balanced meals, try to incorporate all three macronutrients — carbohydrates, proteins, and fats — to increase energy levels, stabilize blood sugar, and reach satiety. Below are simple balanced meal ideas to make in a college dorm or apartment!
Meals: All serve 1 - make extra to keep for leftovers as an easy meal prep
Lentil pasta with chickpeas and spinach, olive oil
Ingredients:
1 serving of red lentil pasta
⅓ can of chickpeas
⅓ cup baby spinach, chopped finely
Lemon juice
Salt
Olive oil
Grated parmesan cheese
Preparation:
Cook lentil pasta according to instructions on the box (If you're in a dorm without a stove, you can microwave your pasta in a mug with water for 4 minutes or buy barilli microwaveable pasta). While cooking, strain and rinse chickpeas, removing the skins. In a pan on low heat, add the chickpeas, spinach, olive oil, and salt. Stir in the pasta, and top with parmesan and lemon juice.
Loaded Yogurt Bowl
Ingredients:
Plain greek yogurt of choice
Chocolate whey protein powder or honey
Peanut butter
Chia and/or hemp seeds
Granola or cereal of choice
Fruit of choice (I recommend bananas, strawberries, and blueberries)
Preparation:
Scoop yogurt into a bowl and mix with protein powder or honey. Top with peanut butter, chia and/or hemp seeds, granola or cereal, and fruit.
Overnight Oats
Ingredients:
½ cup rolled oats
¼ cup plain greek yogurt
Chia, flax, and/or hemp seeds
¼ cup liquid egg whites
½ tsp maple syrup
1 scoop protein powder (optional)
Fruit of choice
Nut butter
Preparation:
Add rolled oats, yogurt, seeds, liquid egg whites, maple syrup, and protein powder to a mason jar. Stir and refrigerate overnight. In the morning, top with fruit of choice and nut butter.
Green Berry Smoothie
Ingredients:
Frozen banana
Frozen berries of choice
Spinach
Whey protein powder
Preparation:
Add all ingredients to a blender and blend until smooth. Serve with toast.
Chickpea avocado sandwich
Ingredients:
2 slices of bread
⅓ can of chickpeas
½ avocado
Lime juice
Salt and pepper to taste
Preparation:
Strain and rinse chickpeas. In a bowl, mash together chickpeas and avocado. Add in lime juice, salt, and pepper. Spread onto bread and make a sandwich.
Spaghetti and Meatballs
Ingredients:
Trader Joe’s frozen meatballs
1lb spaghetti of choice
Tomato sauce
Preparation:
Cook pasta and meatballs according to the package. To assemble, mix pasta, sauce, and meatballs in a dish.
Turkey Sandwich
Ingredients:
2 slices of bread
2 tbsp butter or mayo
4oz sliced deli turkey
2 slices of cheese of choice
1 leaf of lettuce
2 slices of tomato
¼ avocado
Preparation:
Spread butter or mayo on toasted bread. Layer with turkey, cheese, lettuce, tomato, and avocado. Cut in half and serve.
Air Fried Salmon Bowl
Ingredients:
For Salmon:
1 salmon filet
1 Tbsp Olive oil
1 Tsp Garlic powder
Salt and pepper to taste
Lemon Juice
For Bowl:
Microwaveable brown rice
Avocado
Shredded carrots
Sesame seeds
Chopped red onion
Tamari, soy sauce, or coconut aminos
Preparation:
Coat salmon with olive oil, garlic powder, salt, pepper, and lemon juice. Air fry for 8-10 minutes at 400 degrees. To prepare bowl, start with rice as the base. Top with salmon, avocado, carrots, sesame seeds, and red onion. Drizzle with sauce of choice.
Spit in the Eye Avocado Toast
Ingredients:
2 slices of bread
2 eggs
½ avocado
Salt
Preparation:
Cut a small circle into the center of both slices of bread. Heat a pan and place bread on it. Crack the eggs into the center of each slice. Cover for 1.5 minutes then flip. Serve with avocado.
Sweet Potato Toast (top w PB and banana)
Ingredients:
1 sweet potato
Olive oil
Salt
Peanut butter
Banana
Preparation:
Rinse sweet potato and slice horizontally. Drizzle with olive oil and salt. Air fry at 400 degrees for 20 minutes, flipping halfway through. Top with peanut butter and sliced banana.
Air-Fried Veggies (these make a great snack or side dish!)
Ingredients:
Veggie of choice (cauliflower, kale, brussels sprouts, broccoli)
Olive oil
Seasoning of choice
Preparation:
Assemble veggies in a bowl and massage with olive oil. Drizzle on seasoning of choice. Air-fry at 400 degrees for 5-10 minutes.
Image: Chloe Sinel
