5 Easy & Healthy Meals To Make In College

This past semester I’ve been trying to cook a lot more often–and for as many awful mess-ups that have occurred, the same has happened in successes. Here are the best (and quickest)  healthiest meals I’ve made this year that I love.

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  1. Breakfast: Overnight Oats

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There are thousands of ways to make these simple, yet delicious, breakfast jars (for real, make it in a mason jar!). If you have fruit, a base, and some oats you’re all set. I love making it on a night when I know I have to be out the door real quick in the morning, or just when I’m being lazy. Its a great breakfast that keeps you feeling full all day and requires little prep time.

Prep Time: 10 minutes

Cook Time: Overnight (refrigerated)

Ingredients:

  • 1/2 cup of your favorite fruit
  • 2 tablespoons of peanut butter (or equivalent of your choice)
  • 1 teaspoon vanilla extract
  • 1 tablespoon honey (add a drizzle on top!)
  • 3/4 cup of milk (almond, soy, your favorite)
  • 1 cup of old fashioned oats
  • 1 tablespoon chia seeds
  • 1/2 teaspoon cinnamon
  • Fruit slices for a topping

Instructions:

  1. Mix together your fruit and peanut butter (or even blend it)
  2. Add the rest of your ingredients except the toppings and mix again
  3. Cover and place in the refrigerator until morning

2. Lunch: Tomato, basil, and mozzarella sandwiches 

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Delicious, fast, and fulfilling. These simple sandwiches will make you excited to have your next meal and are easy to vary if you’re a picky eater. Its low in cost and you’ll use many of the ingredients for other meals anyway!

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients:

  • 2 slices Ciabatta bread (or any type of crusty slice you like)
  • Olive oil
  • Mozzarella cheese
  • Tomato(es)
  • Basil
  • Black pepper
  • Garlic powder
  • Crushed red pepper (if you want)

Instructions:

  1. Drizzle olive oil on two bread slices
  2. Add your tomato, basil, and mozzarella cheese
  3. Sprinkle on black pepper, garlic powder, and crushed red pepper on top
  4. Feel free to add a meat (salami, etc)
  5. Cook the sandwich at a medium heat in a pan
  6. Flatten with a spatula until the cheese is completely melted

3. Dinner: Shrimp Scampi

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I’m a major pasta (and carb lover) and actually consider carbs my favorite food. Its a great source of protein and perfect for when I do long-runs the following morning. Although I don’t eat much seafood, I love shrimp and these two combined make for a great, easy dinner.

Prep Time: 5 minutes

Cook Time: 45 minutes

Ingredients:

  • Spaghetti (whole-wheat or high protein pasta noodles)
  • 1 large shallot minced
  • 2-3 cloves of garlic minced
  • 3 tablespoons cream
  • Shrimp (this will vary to your tastes if you want to clean fresh shrimp or buy frozen, but tail-off)
  • 2 tablespoons butter
  • Salt and pepper
  • Splash of white wine (optional)
  • 1/8 teaspoon crushed red pepper flakes
  • 1/4 cup water
  • Parmesan cheese (topping)

Instructions:

  1. Cook pasta (I just follow the directions on the box)
  2. Mince garlic and shallots (or buy minced)
  3. Add butter to a pot at medium heat until melted
  4. Cook shrimp for 90 seconds per side
  5. Add shallots and garlic
  6. Cook shrimp for 30 seconds per side until soft
  7. Add a splash of white wine and crushed red pepper flakes
  8. Try not to overcook
  9. Add cream and stir
  10. Add pasta back into pot and stir
  11. Season with salt and pepper
  12. If your sauce is too thick, add some water to thin

4. Dinner: Chicken Quinoa Burrito Bowls

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These bowls are delicious, easy to make, and so versatile. There are hundreds of ways to change them up or to make them exactly with what you like best, but this one is my favorite for a hearty meal.

Prep Time: 15 minutes

Cook Time: 1 hour

Ingredients:

  • 2 cups cooked quinoa
  • Boneless chicken breasts (I typically cook enough to last me the week)
    • Add 4 teaspoons taco seasoning to chicken
    • Add 1 tablespoon of olive oil to chicken
  • Sautéed veggies
    • 1 tablespoon of olive oil
    • 1 small red bell pepper (sliced)
    • 1/2 small red onion (sliced)
  • Corn salsa
    • 1 can whole kernel corn (drained)
    • 1/4 cup diced red onion
    • 2 tablespoons chopped cilantro
    • 1 tablespoon lime juice
  • 2/3 cup guacamole
  • 1/4 cup of your choice of cheese

Instructions:

  1. Cooking quinoa
    1. Stir quinoa and water (or broth) in saucepan and bring to a boil
    2. Medium-low heat, cover, simmer for 15-20 minutes
    3. Remove from heat and let sit a few minutes
    4. Fluff
    5. This is basically the same as rice!
  2. Place cooked quinoa in bottom of serving bowl
  3. Cooking chicken with taco seasoning
    1. Rub taco seasoning every over both sides of chicken breast(s)
    2. Heat oil in sauté pan over medium-high heat
    3. Cook chicken breasts 5 minutes each side until cooked through
    4. Chop or cut into bite-sized pieces
  4. Cooking sautéed veggies
    1. Heat oil in sauté pan over medium-high heat
    2. Add peppers and onions
    3. Sauté 4-5 minutes
    4. Remove from heat
  5. Corn salsa making
    1. Combine all ingredients together
  6. Add everything on top of your quinoa!

5. Dessert: Strawberry Protein Pancakes with Yogurt Filling

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Bomb. 10/10. So good I want to cry. Its an amazingly healthy and mouth-watering dish for those of you who like me, like dessert, or even have a sweet tooth in the morning.

Prep Time: 5 minutes

Cook Time: 15 minutes

Ingredients:

  • For pancakes:
    • 1/4 cup low fat plain yogurt (Greek or not)
    • 1/2 scoop protein powder
    • 1/2 teaspoon baking powder
    • 2 egg whites
    • 1/2 cup of oats (which you can also use to make overnight oats!)
    • 1/4 cup strawberries (or your favorite fruit to match your favorite yogurt flavor)
    • 1/8 cup water
    • Sweetener (whichever you like)
  • For yogurt filling:
    • 1/2 cup low fat yogurt (your favorite flavor)
    • 2 tablespoons low sugar strawberry jam (or your favorite flavor)
    • Sweetener

Instructions:

  1. For the pancakes:
    1. Blend all pancake ingredients
    2. Heat griddle to medium heat
    3. Spoon batter onto griddle
    4. Flip your cakes when bubbles appear on top
    5. When cooked, place on serving plate
  2. For the filling:
    1. Mix yogurt, jam, and sweetener in a bowl
    2. Divide filling between pancakes
    3. Roll
  3. Serve with strawberries (or your fruit of choice!), low sugar jam, or even low sugar maple syrup

In honor of my mom, the best cook I know, I hope you’re proud of what I’ve accomplished so far and we aren’t even a month into the semester. I still can’t wait to come home and have some of your home-cooked meals in a month! ❤

(Photos are not mine.)

 

 

 

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