12 easy and healthy meals for students while they study abroad

12 healthy meals for students | Easy-to-master recipes included!

Last Updated on December 8, 2020 by iSchoolConnect

When you’re in college, it’s difficult to keep up with classes, assignments, part-time work, and cooking. But this list of healthy meals for students has 12 amazing, easy-to-make, and healthy recipes that will easily get you through your day!

Living and studying abroad makes it very easy for college students to skip meals and frequent fast-food restaurants. But you know as well as I do that having a healthy diet will help reduce your stress so you can perform better in class. And with the 12 easy-to-make, healthy meals for students on this list, it is going to be very easy to get started! Let’s take a look at these simple, flavorful, and quick recipes.

Breakfast

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. With that in mind, here are a few quick recipes to help you start your day.

breakfast-oatmeal-porridge-with-fruits-berries-coffee-cup
Oatmeal

Oatmeal

Ingredients-
Oats ½ cup
Water ½ cup
Blueberries ½ cup
Yogurt 2 tablespoons
Honey 2 tablespoons
Dry fruits 1 tablespoon
A bit of salt

Preparation-
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!

Veggie Omelet

Ingredients-
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 and grow to like. Combinations like these always tend to create healthy meals for students)

Preparation-
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

Baked sweet potatoes with smoky beans

Ingredients-
Sweet potatoes 2
Onion 1
Olive oil 1 Tablespoon
Paprika ½ teaspoon
Tomatoes 200 grams
Mixed beans in water 400 grams
Sour cream 2 tablespoons

Preparation-
1. Add olive oil to a pan and fry the onions in it
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 they’re ready, cut them into 2 and add the beans to them
6. Season the potatoes with paprika and add a bit of the sour cream

Lunch

Usually, your lunch can be quite a bit heavier than the 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.

Tortilla wraps with grilled chicken or vegetarian tarteel of fresh vegetables on a wooden background.
Fajitas

Roasted aubergine and tomato curry

Ingredients-
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

Preparation-
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 to cook 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

Halloumi Fajitas

Ingredients-
Olive oil 1 tablespoon
Onion 1
Red pepper 1
Chilli powder ½ teaspoon
Garlic salt ½ teaspoon
Ground cumin ½ teaspoon
Halloumi 250 grams
Tortillas 4
Baby spinach 2 handfuls
Sour cream 4 tablespoons

Preparation-
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. Cut the halloumi into thin, long pieces and cook it 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

Shakshuka

Ingredients-
Olive oil 2 tablespoons
Onion 1
Garlic 3 cloves
Red pepper 1
Cumin 1 teaspoon
Paprika 1 teaspoon
Chilli 1 teaspoon
Tomato 1 tablespoon
Tofu 175 grams
Frozen peas ¼ cup

Preparation-
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

Dinner

The idea is to keep your dinner much lighter than your breakfast and lunch. This will not only affect your sleep cycle (positively) but also keep you from lazing out right after supper. Here are a few ideas to get you started-

Homemade chicken tacos with corn and cheese
Enchiladas

Wraps

Ingredients-
Oil
Veggies like lettuce, tomatoes, pickles, onions, capsicum
Your favorite sauce
Dough

Preparation-
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!

Sweet potato and pea curry

Ingredients-
Curry paste 1 tablespoon
Onion 1
Potatoes 450
Sweet potatoes 900 grams
Stock 600 ml
Coconut milk 400 ml
Peas 175 gm

Preparation-
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!

Enchiladas

Ingredients-
Olive oil 2 tablespoons
Garlic 2 cloves
Onion 1
Bell pepper 1
Corn 2 cups
Cumin ¼ teaspoon
Black beans 1 can
Spinach handful
Cilantro ½ cup
Cheese 1 can
Enchilada sauce 1 batch
Tortilla works for 16 6-inch pieces

Preparation-
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!

Snacks

Fitness breakfast with muesli, honey and berries on white table
Yogurt bowl

Yogurt Bowl

Ingredients-
Greek yogurt
Fruits (apple, banana, strawberry, mango, pomegranate)
Granola
Dry fruits (optional)

Preparation-
1. Cut up the fruits and throw everything together into a bowl
2. Top it off with a tablespoon of honey if you want
3. Devour!

Peanut Butter, Blueberry, and Oat Energy Bites

Ingredients-
Peanut butter 1 cup
Maple syrup ½ cup
Oats 2 cups
Blueberries ½ cup
Pistachios ½ cup
Salt ½ teaspoon

Preparation-
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!

Vegan Tofu Tacos

Ingredients-
Tofu 400 grams
Lime 1
White cabbage ½
Groundnut oil 2 teaspoons
Pepper 1 pinch
Oregano 1 teaspoon
Paprika 1 teaspoon
Cumin 1 teaspoon
Garlic powder 1 teaspoon
Tortilla 8
Yogurt

Preparation-
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

Tips

When you’re a student, it’s easy to get into the habit of avoiding cooking, eating fast food, and chewing on Pringles even when you’re not hungry. But keep these few tips in mind and you will find it very 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
  • Follow cooking channels- YouTube is a hub for all kinds of recipes from all over the world. Various channels have cooking tips, studying and living tips, and many such useful hacks. 
  • Bonus tip! Make a playlist– Yes, there’s a connection between cooking, working out, and staying healthy! Make yourself a playlist for cooking and another one for working out. This will help you stay focused and motivated while you’re waltzing with your omelet in the kitchen or experiencing runners high in the park.

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.

Oh, and if you’re still not living by yourself and cooking healthy meals, reach out to us. We can help.

Rashmi Kango

A writer by day and a reader by night, Rashmi is a quirky cog, in the wheel that is iSchoolConnect. She spends her days writing intriguing and informative articles about all things Higher-Ed.

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