With multiple assignments, back-to-back classes and no time to rest, students often skip lunch or opt for quick— and usually unhealthy— meal options. Sometimes, students lack the motivation to cook fresh meals, and tight budgets compel them to choose from options that are cheaper but not very nutritious.
Skipping lunch may not sound like a big deal, but if you continue it as a routine, it can lead to decreased energy levels, poor concentration and overall health issues.
If you’re someone who is dealing with this issue and is looking for a change, here’s a list of budget-friendly meal options that I usually make.
These meals require minimal preparation and are packed with nutrition that will help you to get on with your day.
Grilled chicken and vegetable sandwich
Making a sandwich is one of the easiest things to do which is why I love this recipe. You can prepare the ingredients the night before and quickly make the sandwich the next day without wasting too much time.
All you have to do is marinate pieces of chicken breast with salt, onion powder, garlic powder, red chili flakes and pepper. You can also prepare the lettuce, tomatoes, and cucumbers ahead of time.
To make the sandwich, grill chicken breast and pair it with whole grain bread and fresh vegetables that you already cut. Add any sauces you like, and voila, your sandwich is ready. This well-balanced meal has lean protein that helps sustain energy levels, while the fiber from the vegetables helps with digestion.
Vegetable stir-fry with rice
For me, any meal with rice is always a good option. Rice is a very versatile ingredient that many people can find in their pantry. Leftover rice is considered to be much healthier. This simple yet fulfilling meal requires minimal ingredients, too.
Chop some bell peppers, carrots and broccoli, and saute it with rice in olive oil. Add some soy sauce and salt for flavor. Feel free to substitute white rice with brown rice if you want to make it more nourishing.
This is a great meal because it’s packed with essential nutrients like vitamins, fiber and complex carbohydrates, which will keep you full and energized for longer.
Tuna pasta salad
Pasta salad is another great lunch option that I make weekly. Adding tuna to the pasta salad makes it rich in omega-3 fatty acids. Take cooked pasta and toss it with canned tuna, cherry tomatoes, spinach and a light vinaigrette dressing.
This meal is an ideal choice as it is easy to make in bulk and can be stored in the fridge for a long time.
Omelet with Toast
Whenever I’m in a rush and have no time to think about what to eat, an omelet is my go-to meal. Eggs are touted as a powerhouse of nutrients as this kitchen staple is full of proteins and healthy fats — which are essential for brain function.
To make an omelet, all you need to do is crack two eggs and beat them together with cheese, spinach and mushrooms.
This is such a filling meal, and it is best served with whole-grain toast in my opinion, only taking 15 minutes to make.
Quinoa and black bean bowl
Another simple but nutritious meal that I often opt for is a quinoa and black bean bowl. I love how I can always experiment with the ingredients, ensuring that this meal never feels boring.
You can prepare quinoa the day before and simply add some tomatoes, corn, beans and a squeeze of lime to create a delicious and hearty lunch. Remember how you prepared grilled chicken for the sandwich? You can use that same chicken for the bowl to ensure you meet your protein intake goals for the day.
This is a great choice for lunch because quinoa contains a decent amount of protein. It has all nine essential amino acids that your body requires to function well. The black beans also provide some fiber and protein.
Skipping lunch is not a healthy habit, especially for students. With stress levels peaking through the roof during the semester, having a nutritious meal will ensure that you do not suffer from blood sugar dips and impact your overall health.
These quick meals are healthy and easy to make.
So next time you’re tempted to skip lunch, remember that your body will thank you when you take a break to refuel with these nutrient-packed recipes.