Healthy recipes for busy college students

By: Maya Abrams

Being a busy college student doesn’t mean living off of ramen noodles and peanut butter and jelly sandwiches. While eating healthy is important, a recent study proves why it’s more important for college students to maintain a balanced diet. Additionally, college students’ tight budgets don't leave room for constant DoorDash orders or restaurant meals. The responsibility of cooking three meals a day can feel overwhelming but there are plenty of ways to enjoy delicious, healthy meals while also keeping up with a busy schedule. 

1. Taco Salad

This taco salad is the perfect filling dinner after a long day. One package of ground turkey can last for several meals once cooked.You can leave it in the fridge for a few days and eat it again. Who needs chipotle when you can make your own cheaper, healthier version? 

Ingredients 

• Ground Turkey 

• Siete Taco Seasoning

• Spanish Rice 

• Shredded Cheese 

• Avocado 

• Romaine 

• Cherry Tomatoes 

• Ranch Dressing 

• Seasonings: Garlic powder, onion powder, salt and pepper

Directions

1. Spray pan with oil (I use avocado oil) 

2. Cook ground turkey until brown 

3. Once fully cooked, add taco seasoning 

4. Cook Spanish rice (follow instructions on packaging) 

5. Mash avocado in bowl 

6. Add salt, pepper, onion and garlic powder 

7. Cut cherry tomatoes in half, season with salt and pepper 

8. Chop romaine 

9. Combine all ingredients 

10. Garnish with shredded cheese and a light drizzle of ranch dressing

2. Mediterranean Bowl

The key to this Mediterranean Bowl is Trader Joe's frozen falafel and rice. While frozen food doesn't always compare to freshly made products, Trader Joe's items come close. They’re incredibly delicious and save a lot of time. This meal is perfect and light. It takes less than ten minutes to make so it’s ideal after a busy day. 

Ingredients 

• Trader Joe’s Frozen Falafel 

• Trader Joe’s Frozen Rice (I use brown rice) 

• Mini Cucumbers 

• Cherry Tomatoes 

• Feta 

• Olive Oil 

• Lemon Juice 

Directions 

1. Microwave falafel (follow instructions on packaging depending on how many servings) 

2. Chop cucumbers and tomatoes 

3. Add vegetables into a bowl and crumble feta on top 

4. Drizzle olive oil and lemon juice 

5. Microwave rice (follow instructions on packaging) 

6. Add vegetable mixture over the rice 

7. Cut falafel into quarters and add to the bowl 

8. Drizzle more lemon juice on top and add extra feta

3. Kale Salad

If you’re a fan of Sweetgreen or Roots, but not a fan of paying $15 for a salad, this kale salad will satisfy your cravings while also not breaking your bank account. The homemade dressing adds a refreshing, healthy touch. This recipe has fruit, vegetables and protein, making it a nourishing lunch that will leave you full and satisfied all day. 

Ingredients 

• Kale 

• Trader Joe’s Pre-Cooked Chicken Strips 

• One Apple 

• Shaved Almonds 

• Half an Avocado 

• Trader Joe’s Frozen Brown Rice 

• Dressing 

• ½ cup of olive oil 

• 1 teaspoon of dijon mustard 

• 5 tablespoons of lemon juice 

• 2 tablespoons of honey 

• Salt and pepper to taste 

Directions 

1. Chop chicken into small pieces 

2. Follow instructions for cooking/microwaving brown rice 

3. Chop apple into small pieces 

4. Cut avocado 

5. Add Kale to a bowl (cut into smaller pieces if desired) 

6. Prepare Dressing 

7. Add dressing to kale and massage it into the kale using your hands 

8. Save a splash of dressing for later 

9. Add all ingredients to the kale 

10. Garnish with shaved almonds 

11. Add leftover dressing on top

4. Marinated Chicken Rice Bowl

The great thing about this bowl is how easy it is to get plain, unseasoned chicken to have a sweet and tangy flavor. The key to this unique taste is Trader Joe’s Soyaki sauce. Soyaki is unique from a traditional teriyaki or soy sauce, the sesame seeds in the bottle add a special touch. This recipe can be made with tofu, salmon or tuna as well. 

Ingredients 

• Trader Joe’s Precooked Chicken Strips 

• Trader Joe’s Frozen Brown Rice 

• Edamame 

• Mini cucumbers 

• Avocado

• Trader Joe’s Soyaki

Directions 

1. Cut chicken into small pieces and add to medium sized plastic bag 

2. Pour soyaki into the bag and massage the sauce into the chicken

3. Close the bag and let is sit for a desired amount of time (the longer the better) 

4. Pour marinated chicken into air fryer and let it cook for 10-15 minutes at 375 degrees (the longer it cooks the more crispy the chicken will be) 

5. Follow instructions for cooking the rice and add to bowl 

6. Cut avocado and cucumbers and add to the rice

7. Microwave edamame and season with salt 

8. Combine chicken with other ingredients 

9. Add a drizzle of soyaki

5. Banana Pancakes 

If you’re craving a stack of warm, fluffy pancakes on a weekend morning but missing some key ingredients, these high protein pancakes are a great replacement. Made with simple ingredients you probably already have in your kitchen, the healthy swaps make them much more nourishing than your average pancakes. 

Ingredients 

• One banana 

• One egg

• A splash of vanilla extract 

• ⅓ cup of greek yogurt

• ½ cup of oats 

Directions 

1. Mash one banana in a bowl 

2. Add all ingredients to same bowl 

3. Spray a pan with nonstick oil 

4. Cook pancakes 

5. Pair with berries on the side 

Incorporating these recipes into your weekly meal rotation will save you time and money. The nourishing ingredients ensure that you will feel your best and be able to keep up with the busy college student schedule.