New Year, New Eats: 5 Affordable and Easy-to-Make Healthy Meals for Students in January

08 Jan New Year, New Eats: 5 Affordable and Easy-to-Make Healthy Meals for Students in January

As we kick off the new year, it’s the perfect time to revamp our eating habits and incorporate nourishing, budget-friendly meals into our routine. For students, maintaining a healthy diet doesn’t have to be complicated or expensive. In this post, we’ll explore five delicious and easy-to-make meals, including breakfast, lunch, and dinner options that are both wallet-friendly and nutrient-packed. 

1. Overnight Oats with Berries and Almonds (Breakfast):

Ingredients: 

• 1/2 cup rolled oats 
• 1/2 cup milk or a dairy-free alternative. 
• 1/2 cup mixed berries (fresh or frozen). 
• 1 tablespoon chia seeds. 
• 1 tablespoon sliced almonds. 
• 1 teaspoon honey or maple syrup (optional).

Instructions: 

Combine oats, milk, chia seeds, and berries in a jar. Mix well and refrigerate overnight. In the morning, top with sliced almonds and a drizzle of honey or maple syrup if desired. A quick, nutrient-packed breakfast that requires minimal effort. 

2. Chickpea and Vegetable Stir-Fry (Lunch):

Ingredients: 

• 1 can chickpeas, drained and rinsed. 
• 1 cup mixed vegetables (bell peppers, broccoli, carrots). 
• 2 cloves garlic, minced. 
• 2 tablespoons soy sauce. 
• 1 tablespoon olive oil. 
• Brown rice or quinoa (cooked). 
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Instructions: 

In a pan, sauté garlic in olive oil until fragrant. Add chickpeas and mixed vegetables, stir-frying until vegetables are tender. Pour in soy sauce and continue cooking for an additional 2-3 minutes. Serve over cooked brown rice or quinoa for a satisfying and protein-packed lunch. 

3. Sweet Potato and Black Bean Burrito Bowl (Lunch or Dinner): 

Ingredients: 

• 1 large sweet potato, diced. 
• 1 can black beans, drained and rinsed. 
• 1 cup cherry tomatoes, halved. 
• 1/2 cup corn kernels. 
• 1 avocado, sliced. 
• 1/4 cup cilantro, chopped. 
• 1 lime, juiced. 
• Cooked brown rice.

Instructions: 

Roast sweet potato in the oven until tender. In a bowl, assemble cooked sweet potato, black beans, cherry tomatoes, corn, avocado slices, and cilantro. Drizzle with lime juice and mix well. Serve over brown rice for a colourful and nutrient-rich burrito bowl. 

4. Spinach and Feta Stuffed Chicken Breast (Dinner):

Ingredients:  

• 2 boneless, skinless chicken breasts 
• 2 cups fresh spinach, chopped. 
• 1/2 cup feta cheese, crumbled. 
• 2 cloves garlic, minced. 
• Salt and pepper to taste. 
• Olive oil for cooking.

Instructions: 

Preheat the oven to 375°F (190°C). Butterfly each chicken breast and season with salt and pepper. In a bowl, mix chopped spinach, feta, and minced garlic. Stuff each chicken breast with the spinach and feta mixture. Heat olive oil in an oven-safe pan, sear the chicken on both sides, then transfer to the oven and bake until the chicken is cooked through. 

5. Quinoa and Black Bean Salad (Dinner):

Ingredients:  

• 1 cup quinoa, cooked. 
• 1 can black beans, drained and rinsed. 
• 1 cup cherry tomatoes, halved. 
• 1/2 cucumber, diced. 
• 1/4 cup red onion finely chopped. 
• 2 tablespoons olive oil 
• 1 tablespoon balsamic vinegar. 
• Salt and pepper to taste.

Instructions: 

In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, cucumber, and red onion. In a small bowl, whisk together olive oil and balsamic vinegar. Pour the dressing over the salad and toss until well combined. Season with salt and pepper. This vibrant quinoa and black bean salad make for a refreshing and nutrient-packed dinner option. 

Embrace the new year with a fresh approach to your meals, incorporating these affordable and easy-to-make recipes into your routine. These nutritious options not only benefit your health but also fit seamlessly into a student’s busy lifestyle without breaking the bank. Happy cooking and here’s to a healthy and delicious start to the year!