It’s hard to find healthy college food in local dining halls and restaurants, as most consist of chicken, burgers, fries and ice cream. It’s not that I don’t recognize a salad when I go to the store, but the convenience of a hot prepared meal is hard to beat, regardless of the price.
The important thing to remember is that less is more. The most important thing when looking for healthy meals for students is simplicity: instead of having to buy 10-12 ingredients for a meal, you can make a delicious and inexpensive meal with just a few ingredients. If it’s not simple, your culinary efforts may be doomed to failure. This is especially true when you’re focused on the stress of studying. Here are 5 healthy meals for college students who want to stay strong without breaking their bank. The list is simple, with everything from salads, wraps and smoothies to quick homemade pizzas. So, no more excuses to eat poorly.
1. Making a Ham and Cheese Omelet Couldn’t Be Easier
Melt the butter in a pan, add two beaten eggs and season with a little salt. Place the cheese and ham on top, and when the bottom of the omelet is firm, flip it over so it doesn’t burn. When there is no more juice coming out, the tortilla is ready. Serve with a salad. Added bonus: The vitamin A in eggs is an ally for healthy hair and skin and promotes better vision.
2. Fish, Eggs and Broccoli
This is the easiest dish to make. Boil some water and add the fish, eggs and frozen broccoli. Added bonus: both fish and broccoli are sources of vitamin B6, which is essential for maintaining red blood cell levels and preventing symptoms of irritability.
3. Chicken Salad
Shred the grilled chicken and place in a salad bowl with the lettuce, pineapples or peaches in syrup (coarsely chopped), corn, red cabbage and walnuts. Top with dressing or olive oil and balsamic vinegar. Substitute chicken for tuna or smoked salmon, use oranges or kiwi, or add cottage cheese. Optional: chicken contains vitamin B5, important for the formation of hormones and good cholesterol, while nuts provide energy, prevent muscle aches and oxygenate the brain thanks to vitamins B1 and E.
4. Salmon Rice
First fry the chopped onion in olive oil, then add the parsley, tomato paste and white wine. Add the salmon and after 5 minutes add water to the rice. If you are afraid of overcooking the salmon, you can leave it on the griddle and add it to the rice at the end of cooking. It is important to cook the rice in the same water as the salmon for the best flavor. Bonus: Salmon is rich in calcium, important for teeth and bone health, and is also a good source of vitamin A, which has strong anti-infective properties.
5. Spaghetti With Tuna
Boil the spaghetti in plenty of salted water. When it starts to solidify, sauté the garlic with olive oil, add the tuna (without the juice from the can), season for a minute or two, add the strained spaghetti, stir and sprinkle with parsley or cilantro. Also: the carbohydrates in the pasta help prevent energy slumps, and the tuna is rich in magnesium, which improves mood, increases energy and combats stress.