College students struggle to find healthy food at local diners and restaurants, where chicken, burgers, fries, and ice cream are the norm. It’s not that you can’t identify a salad when you go to the store, but regardless of the price, you can’t beat such a simple, yet hot and ready-to-eat meal.
It’s important to remember that less is more. When looking for healthy meals for college students, simplicity is key; instead of buying 10-12 different ingredients to make a meal, you can use just a few to make a delicious and inexpensive meal. If you don’t stick to simplicity, your dish will fail. This is especially true when you’re focused on the stress of studying. Here are five healthy meals for students who want to stay in shape without breaking the bank. The list is simple and includes everything from salads, wraps, and smoothies to prepare healthy college meals at home. This way, you won’t have to find excuses to eat poorly.
Chicken Salad
Grill the chicken and put it in a salad bowl along with lettuce, pineapple or peach (thickly sliced), corn, red cabbage, and walnuts. Top with vinaigrette or olive oil and balsamic vinegar. Substitute chicken for tuna or smoked salmon, use orange or kiwi or add cottage cheese. Options: chicken contains vitamin B5, important for hormone production and good cholesterol levels, and nuts provide energy, prevent muscle aches and pains and provide vitamins B1 and E to the brain.
Rice With Salmon
First fry the chopped onion in oil, add the parsley, tomato paste, and white wine. After 5 minutes add the salmon, pour water, and boil the rice. If you are afraid that the salmon will burn, it can be grilled and add it to the rice during cooking. It is important to cook the rice in the same water as the salmon so that it cooks better. Bonus. Salmon is rich in calcium, important for teeth and bone health, and is also a good source of vitamin A, a potent infection fighter.
Fish, Eggs, And Broccoli
This dish is one of the easiest to prepare. Boil water and add fish, eggs, and frozen broccoli. One more thing: both fish and broccoli contain vitamin B6, which is important for maintaining red blood cells and preventing irritation.
Meat And Tuna Peas
If you are very hungry, boil the eggs, open a can of tuna and peas and drain them well. Pour into a deep bowl, add the beaten eggs, and season with oil and vinegar. (Chopped onion or parsley can be added if desired). Benefits: Cucumbers are rich in folic acid, which contributes to the formation of red blood cells and promotes normal brain function.
Ham And Cheese Sandwich
Melt the butter in a pan, add two beaten eggs, and season with a little salt. Spread the cheese and ham on top, and when the bottom of the omelet begins to solidify, flip it over so it doesn’t stick. When the sauce is finished, the dish is ready. Serve with a salad. Bonus. The vitamin A in eggs is an ally for healthy hair and skin and improves eyesight.
Fish Curry
Prepare a paste of chopped onion and olive oil. Add chopped coriander, 1 teaspoon of curry powder and 1 bag of coconut milk (or regular milk if you don’t have any). Bring to a boil and add the fish fillets or pieces. Meanwhile, cook white rice. An added bonus: curry is rich in turmeric, which fights cellular inflammation and lowers blood cholesterol levels.
Spaghetti With Tuna
Boil the spaghetti in plenty of salted water. Saute garlic in olive oil, add tuna (without the juice from the can), cook 1-2 minutes, add the strained spaghetti, stir and sprinkle with parsley or cilantro. Bonus. The carbohydrates in the spaghetti prevent energy loss, and the tuna is rich in magnesium, which improves mood, increases energy, and fights stress.
Meat Bolognese
Saute chopped onion and garlic in olive oil. When the mushrooms start to color, add the fresh or canned mushrooms and stew for one minute. Add the meat mixture (150g per person) and when it is cooked add the tomato paste and white wine. You can make several portions, freeze them and serve them with spaghetti, rice, or even mashed potatoes. An added bonus: mushrooms contain vitamin D, responsible for the absorption of calcium and magnesium, important for teeth and bone health, and vitamin B3, which converts food into energy.
