At University you are in complete control of your nutrition (excluding catered halls), creating an environment that’s preferential when you are motivated, but unfortunately, laden with temptations and pitfalls when you aren’t. That’s why I’ve decided to list some inexpensive, easy to make student meals.
For example, within a 400 metre radius of my house- on Bristol Road, in Selly Oak, Birmingham- there were no fewer than 20 pubs, cheap restaurants, takeaways, corner shops and express style supermarkets (with junk food and alcohol the only things on offer!).
Below I have listed five uber-simple go to meals, which I found perfect for immediately post lecture(s), power-nap, or when rushed for time; meals that won’t momentarily satisfy you, then leave you craving more filling and bad foods, and feeling like crap- and out of pocket!
All meals are saved on the MyFitnessPal smartphone app under the used title. The specific ingredients used, macros and prices may vary slightly given the variety of options in the store and changing prices.
The cost of the ingredients in the meals are derived from the amount used of the product, not the entire product bought for each ingredient- this means multiple batches can also be made, or just stored and used for another meal.
1.) ‘LDNM Beans on Toast’ (Tesco):
- 1 x Healthy Living Baked Beans (lower sugar/sodium variety),
- 2 x Thick Sliced Wholemeal Bread,
- 1 x Can of Tuna (112g drained),
- 20g Tesco British Mature White Cheddar.
- Cook beans in microwave as instructed (check microwave power here),
- Place bread in toaster,
- Drain Tuna and break up,
- Place toast on a large plate; add tuna, then top with beans, and sprinkle the cheese evenly on top!
Kcal: 750 Protein: 60g Carbohydrates: 90g Fats: 12g
MB’s tips: when using this for a post-workout, or post-match meal I would add some Lea & Perrins to the beans for extra taste (where increased sodium and sugar, alongside the reduced sugar/sodium beans, wasn’t ‘unhealthy’).
2.) ‘LDNM Turkey Burgers, Basmati Rice and Salad’ (Aldi):
- 225g Ashfield Farm Turkey Mince,
- 1 Large Egg White,
- 50g Dry White Basmati,
- Plum Tomatoes,
- Boil basmati rice 12-15 minutes,
- Turkey Burgers recipe here,
- Dice tomatoes and cucumber,
- Drain rice and pour through boiling water,
- Mix veg through the rice,
- Layer Turkey Burgers on top.
Kcal: 550 Protein: 55g Carbohydrate: 40g Fats: 20g
MB’s tips: Finely chopped or pureed garlic, red onion and spring onions go well with the turkey burgers, as does paprika. These can also be changed into turkey meatballs. This Burger Press is perfect for making presentable and even thickness burgers every time.
3.) ‘LDNM Chicken Breast and Pesto Pasta’ (Sainsbury’s):
- Chicken Breast (www.musclefood.co.uk),
- 50g Wholewheat Pasta,
- 20g Basil Pesto,
- Cherry Tomatoes,
- Handful Baby Spinach.
- Boil water on hob and add pasta, bring to a simmer (10-15 mins or as advised on the product).
- Butterfly and trim the chicken breast, and place on a George Foreman Grill for 8-10 minutes, or 10-12 pan-fried in coconut oil.
- Steam a handful of washed baby spinach over the pasta in a colander,
- Dice tomatoes,
- Remove spinach and drain pasta,
- Add veg and pesto to the pasta and stir evenly through in saucepan,
- Present with butterflied or diced chicken breast as per your preference.
Kcal: 500 Protein: 50g Carbohydrate: 35g Fats: 15g
MB’s tips: ‘Lightly Spiced Potato Wedges’ from Sainsbury’s are a good sub for the pasta; then place the pesto on one side of the butterflied breast and fold it over to make a very simple stuffed chicken breast. Serve with a spinach, tomato and cucumber salad. Always buy meat in bulk from www.musclefood.co.uk where possible, it’s better quality and price than the supermarkets- or alternatively scout your local butchers for deals.
4.) ‘LDNM Burger Wraps’ (Morrison’s):
- 225g British 5% Fat Lean Minced Beef Steak,
- 1 Large Egg,
- 2 x Wholemeal Wrap,
- 2 Medium Beetroot,
- Handful Washed Baby spinach.
- Place mince into a mixing bowl, add the egg and any spices or seasonings and stir evenly through breaking up the mince.
- Shape 2-3 burgers and place in a George Foreman Grill for 5-10 minutes, or fry in coconut oil for 8-12 minutes remembering to flip halfway.
- Lay out wraps on a plate and prepare vegetables.
- Cut the burgers into chunks and wrap into your preferred shape.
Kcal: 710 Protein: 60g Carbohydrate: 70g Fat: 20g
MB’s tips: you can use just the egg white and replace the lost fat macros with a sauce such as a light mayonnaise, or an oil/dressing. Let these cool and then wrap in tin foil Street Burrito style; convenient, mess and hassle free and delicious! This Burger Press is perfect for making presentable and even thickness burgers every time.
5.) ‘LDNM Protein Porridge’ (Various!):
Ingredients & Directions:
- 75g rolled oats,
- 200ml almond milk (unsweetened),
- 100-200ml water (as to preferred consistency).
- Stir mixture and place in a microwave for 2 minutes;
- 50g chopped banana,
- 75g blueberries,
- 40g LDNM Whey Protein
- 15g Almond Butter.
- Stir through and add more water if necessary.
Kcals: 650 Protein: 46g Carbohydrates: 76g Fats: 18g
These are just a few of the meals I’d utilise when hungry and staring out the front window onto lines of takeaways. They’re incredibly versatile for when you’re feeling more experimental, but great too for a really simple, and healthy, quick meal. Again these can all be batch cooked and stored (to a degree) but refrain from reheating the rice dishes if possible.
For more delicious and affordable food recipes, be sure to check out our LDNM Recipe Packs HERE.
Please tweet your feedback to @LDN_Muscle.