A Healthy Day of Eating on a Student Budget

Starting university or moving away from home for the first time is a big step in the lives of many
young people, hence why I thought it would be appropriate to share some of my tips and tricks on
one (often neglected) aspect of student life – student cooking.

As a student myself, I understand the difficulty that many people face in finding filling, nutritious
and, most importantly, delicious, meals while trying to manage a student budget. Furthermore,
balancing university assignments alongside a social life and other commitments can leave many
students with little time to cook, thus resulting in students relying on regular takeaways and ready
meals. Of course, these are fine in moderation. However, not only are most ready meals and
takeaways full of additives, they can also become very expensive over time.

I’m a firm believer in the expression “a healthy body equals a healthy mind”, hence why I feel that it
is so important to fuel our bodies with nutritious foods. Not only does this have aesthetic benefits
when partnered with regular exercise, but most importantly, it will also leave you feeling happy and
energized. Also, contrary to what some people assume, preparing healthy meals is often cheaper
than you may expect, hence why I have decided to prove that you can easily prepare breakfast,
lunch, and dinner using healthy ingredients for under £5 per day. Try following my meal plan below
for one day this week!

Breakfast

Scrambled Egg on Toast

Approximate cost: 40p
Time: under 5 minutes

Ingredients:
• 2 slices of wholemeal toast
• 2 eggs
• a dash of milk (optional)

Benefits: Eggs are a great source of healthy fats and protein, leaving you feeling full and satisfied
until your next meal and helping you to avoid those mid-morning snack cravings. This is a great
alternative to sugary shop bought cereals for breakfast and won’t cause a “sugar crash” later on!

Lunch

Tuna Guacamole with Cous Cous

Approximate cost: £1
Time: 10 minutes

Ingredients:
• 80g dried couscous (to prepare: add boiling water from the kettle to a bowl of dried couscous
and leave for a few minutes until the couscous has absorbed the water, then add a tiny dash of
olive oil if desired)
• 1/2 red bell pepper, sliced
• a handful of spinach
• cherry tomatoes
• 1/2 avocado
• half a tin of tuna (To make the tuna guacamole, simply mash the avocado with the tuna)

Benefits: This meal is a great source of healthy fats, protein, and carbohydrates.Tuna contains high
levels of protein and omega-3 fatty acids, which promote a healthy heart. Avocados contain
monounsaturated fats which reduce bad cholesterol in your body and keep you feeling full and
satisfied. This decreases the need for snacks between meals, which is often the easiest time to
choose a sugary or artificial snack.

Dinner

Buddha Bowl

Approximate cost: £2.16
Time: 10 minutes

Ingredients:
• 1/2 a microwave rice packet
• 100g tofu (preparing as according to instructions on the packet)
• edamame beans
• a handful of spinach
• mushrooms
• tomatoes
• 1/2 bell pepper

Benefits: Tofu is a plant-based protein source, frequently recommended by nutritionists as it
contains all essential amino acids, as well as being rich in iron and calcium. Another plant based
protein source within this meal is edamame beans, which are also known for improving your
digestive health and strengthening your immune system.
Moreover, including spinach in meals is a great way of increasing your vitamin intake as it contains
vitamins A, C, E, K, and B6.

Despite the fact that I wouldn’t class myself as fully vegetarian, these meal plans contain very little
meat as, in my case, I personally find this to be the most effective way of leading a consistently
healthy and balanced lifestyle, without feeling restricted. However, it is by no means essential to
follow a vegetarian or vegan diet in order to class your way of eating as “healthy” or “clean”. I
strongly believe that the way you eat should be a lifestyle and this is only possible when you
genuinely enjoy the food that you’re eating. There’s no point in forcing yourself to strictly follow
someone else’s way of eating or a restrictive diet if it doesn’t suit you or respond well with your
body. This isn’t maintainable and can become demotivating. Finding a way of eating which is
inexpensive, nutritious, maintainable, yummy and enjoyable is the key.

Hopefully, my meal plans have provided you with some inspiration ready for next time you’re in the
kitchen!