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Healthy meals for students | Importance of healthy food
Living and studying abroad makes it very easy for college students to skip meals and frequent fast-food restaurants. But you know, as I do, that having a healthy diet or healthy meals for students will help reduce stress to perform better in class.
And with the 12 easy-to-make, healthy meals for students on this list, it will be very easy to get started! So let’s look at these simple, flavorful, and quick recipes.
Your first meal of the day should not be very heavy. Yet, you want it to be filling so you are energized enough to start the day. So, the last thing you should do is skip breakfast. Here are a few quick recipes to help you start your day with that in mind.
Oats – one cup
Water – one and a half cup
Blueberries – half a cup
Yogurt – 2 tablespoons
Honey – 2 tablespoons
Dry fruits – one tablespoon
A bit of salt
1. Add salt to a bowl of water
2. Mix in the oats
3. Top it up with blueberries, yogurt, honey, and dry fruits (in that order)
Enjoy your meal!
#2. Veggie Omelet
Eggs – 2
Butter – 1.5 tablespoons
Veggies (You can try combinations like avocado and cheddar, spinach and tomato, cheese and herbs, or anything else you try to grow to like. Combinations like these always create healthy meals for students)
1. Whisk the eggs in a bowl
2. Melt the butter and fry and let it sit for a minute
3. Add the veggies and fold your omelet
4. Cook for another minute before serving
#3. Baked sweet potatoes with smoky beans
Sweet potatoes – 2
Onion – 1
Olive oil – 1 Tablespoon
Paprika – 1 teaspoon
Tomatoes – 200 grams
Mixed beans in water – 400 grams
Sour cream – 2 tablespoons
1. Add olive oil to a pan and fry the onions.
2. Top it with vinegar, paprika, tomatoes, and stir until it turns into a paste.
3. In the end, add the beans and let the mixture simmer.
4. Meanwhile, cook the sweet potatoes in a microwave.
5. When ready, cut them into two and add the beans.
6. Season the potatoes with paprika and also add a bit of the sour cream.
Usually, your lunch can be quite a bit heavier than breakfast. That’s why it’s the most time-consuming to prepare. But these easy-to-prepare healthy meals for students in college will save you a lot of time.
#1. Roasted aubergine and tomato curry
Aubergines – 600 grams
Olive oil – 2 tablespoons
Onions – 2
Garlic cloves – 2
Turmeric – 1 teaspoon
Ground coriander – 1 teaspoon
Tomatoes – 400 ml
Coconut milk – 400 ml
1. Toss the aubergines in a roasting pan with olive oil
2. Season them and roast for 20 minutes, until they are dark golden and soft
3. In a separate pan, use olive oil for cooking the onions for 5-6 minutes, then add garlic and spices
4. Tip in the tomatoes, coconut milk, and roasted aubergines
5. Let it simmer for 20 minutes before serving with rice
#2. Halloumi Fajitas
Olive oil – 1 tablespoon
Onion – 1
Red pepper – 1
Chilli powder – 1 teaspoon
Garlic salt – 1 teaspoon
Ground cumin – 1 teaspoon
Halloumi – 250 grams
Tortillas – 4
Baby spinach – 2 handfuls
Sour cream – 4 tablespoons
1. Heat the oil and add the diced onion with pepper
2. Fry it, add the spices, cook for a couple of minutes, and then clean out the pan
3. As well as cut the halloumi into thin, long pieces and cook them in a hot pan
4. Throw in all the cooked veggies and the spices and cook everything together
5. Serve in warm tortillas with baby spinach leaves and sour cream
Olive oil two tablespoons
Garlic 3 cloves
Red pepper 1
Cumin 1 teaspoon
Paprika 1 teaspoon
Chilli 1 teaspoon
Tomato 1 tablespoon
Tofu 175 grams
Frozen peas < cup
1. Heat up olive oil, add onions, garlic, red pepper, and fry until they’re done
2. Stir in all the spices and fry them for a minute
3. Mix the tomato paste with water, add some salt to the mixture, and let it heat
4. Dice the tofu, season it, and place it on top of the mixture with frozen peas
5. You can serve this dish with some toasted bread on the side
The idea is to keep your dinner much lighter than your breakfast and lunch. This will affect your sleep cycle (positively) and keep you from lazing out right after supper. Here are a few ideas to get you started-
Veggies like lettuce, tomatoes, pickles, onions, capsicum
Your favorite sauce
1. Make flat and round bread using the dough and heat both sides until cooked
2. Cover one surface with the spread
3. Add in a bit of oil and throw in the veggies
4. Fold the bread and let both sides cook until it’s crisp and ready to serve!
#2. Sweet potato and pea curry
Curry paste 1 tablespoon
Sweet potatoes 900 grams
Stock 600 ml
Coconut milk 400 ml
Peas 175 gm
1. Heat the curry paste in a pan and stir in the onion
2. After 5 minutes, add potatoes, stock, and coconut milk to the pan
3. Turn the heat down when the mixture starts to boil and add in the peas
4. Season to taste and let it heat for another 5 minutes
5. Now it’s ready to serve with rice!
Olive oil 2 tablespoons
Garlic 2 cloves
Bell pepper 1
Corn 2 cups
Cumin < teaspoon
Black beans 1 can
Cilantro = cup
Cheese 1 can
Enchilada sauce 1 batch
Tortilla works for 16 6-inch pieces
1. Heat the oil and add garlic, onion, bell pepper, and corn, then saute the mixture
2. Add cumin and black beans along with spinach, cilantro, and cheese
3. Pour the enchilada sauce into a warm tortilla and roll it up
4. Place it in a baking dish and pour the rest of the enchilada sauce over it
5. Bake it for about 20 minutes, then cool for another 5 minutes
6. Sprinkle with some extra cilantro, and serve!
#1. Yogurt Bowl
Fruits (apple, banana, strawberry, mango, pomegranate)
Dry fruits (optional)
1. Cut up the fruits and throw everything together into a bowl
2. Top it off with a tablespoon of honey if you want
#2. Peanut Butter, Blueberry, and Oat Energy Bites
Peanut butter 1 cup
Maple syrup = cup
Oats 2 cups
Blueberries = cup
Pistachios = cup
Salt = teaspoon
1. Mix peanut butter with maple syrup
2. Add in the rest of the ingredients
3. Spread this mixture onto a pan covered with parchment
4. Refrigerate it for at least 2 hours
5. The snack is ready to go and will last for a week!
#3. Vegan Tofu Tacos
- Tofu 400 grams
- Lime 1
- White cabbage
- Groundnut oil two teaspoons
- Pepper 1 pinch
- Oregano 1 teaspoon
- Paprika 1 teaspoon
- Cumin 1 teaspoon
- Garlic powder one teaspoon
- Tortilla 8
1. Drain the tofu, cut it into small pieces, press it with a heavy board, and leave it to dry for an hour.
2. Add the oil to the frying pan and throw in all the spices
3. Add the tofu and fry it for 2 minutes
4. Sandwich it between the tortilla chips
5. Add some lettuce leaves and top it with some cabbage and yogurt
6. Squeeze some lime on the top, and voila!
7. You’re good to go
Healthy meals for students | Tips to remember
When you’re a student, it’s easy to avoid cooking, eating fast food, and chewing on Pringles even when you’re not hungry. But keep these few tips in mind, and you’ll find it easy to stay healthy-
- Keep healthy snacks with you – it could be a bowl of yogurt, chickpeas, or some fruits, but every time you feel hungry, it’d help a lot to have something healthy at hand.
- Drink lots of water – staying hydrated can solve more problems than you think, so drink at least 4 liters of water every day.
- Take a half-hour walk every day – you don’t have to brisk walk, just go out and stroll around the campus even if you participate in other sports activities at college.
- Portion control – check how much you’re eating, and if you’re stuffing yourself even after your stomach is full, try to stop eating 5 to 10 minutes before you usually do and see if that helps.
- Don’t be super hard on yourself – in case you aren’t able to eat a proper lunch, or go for your daily walk once in a while, forgive yourself and start over again the next day.
And if you feel like I’ve missed out on something or could have added a couple more recipes or easy and healthy meals for students, feel free to drop a comment below.
If you’re still not living by yourself and cooking healthy meals, reach out to us.
Question 1: What are some other tips to keep in mind?
Answer: Some other tips that you need to keep in mind are – 1)Follow cooking channels on YouTube, 2) Make a playlist for your cooking time. As a matter of fact, cooking and music together give you the most soulful and serene time.
Question 2: Is black coffee good for health?
Answer: Yes, black coffee without sugar is one of the best beverages you can drink in the morning or after your meal. It helps in weight loss, promotes cardiovascular health, and much more. However, keep checking the number of cups you drink per day, as excessive coffee can lead to anxiety.
Question 3: What are some soothing drinks that students can drink to release stress?
Answer: A few soothing beverages that students can drink to release stress are Chamomile tea, Butterfly Pea flower tea, Green tea, and Lavender tea. They not only soothe your mind but also are good for overall health.