Five-Minute Fuel: Healthy Meals on a Student Budget

by: Camila Echevarria

We are officially back, Trojans! The fall semester has started, and campus is once again full of excited students ready to reconnect with friends and work toward their professional goals, and make the most of their time at USC.

It is also time for many of us to get back to living on our own, which also means being in charge of our own meals.

But we understand how difficult it can be to make time to think about what to eat, buy groceries, and cook. Moreover, we know how tight a student budget can be and how important it is for us to save money and spend as little as possible.

Undoubtedly, eating well is beneficial for both our physical and mental health, especially considering our age and the energy we need to study, socialize, and stay active throughout our busy student lives.

For students who spend most of their time on campus, bringing lunch from home can be a convenient way to avoid spending money at restaurants every day. That’s why we decided to bring you five ideas for easy and affordable meals for students who want to eat well and healthily while saving both time and money.

1. Breadsticks with Homemade Hummus

This option is not only delicious and healthy, but it is also easy to share. It is perfect for group meetings or study sessions with friends. Breadsticks dipped in this savory, homemade sauce will give you an energy boost and keep you full until lunchtime or dinner.

To prepare the hummus, you just need to blend the following ingredients:

• 1 can of chickpeas

• ½ garlic clove

• 1 tablespoon of lemon juice

• Salt to taste

• 2 tablespoons of oil

• 1½ tablespoons of cold water

2. Delicious and Easy Turkey Sandwich

Simple sandwiches can be made original in many ways, and more importantly, nutritious. With these ingredients, your sandwich can provide protein, minerals, carbohydrates, and healthy fats to help you stay full and energized:

• Two slices of whole-wheat bread

• 2 turkey slices

• Lettuce

• Tomato

• Avocado

• Salt and pepper

  You don’t even need to bring a container. Prepare your sandwich, grab it, and enjoy it on your way to class!

3. Nutritious and Powerful Tuna Salad

Looking for a healthy and easy meal you can enjoy while chatting with your friends or studying? A complete tuna salad is always a good option for students who prefer something fresh (perfect for L.A.’s weather) and don’t want to use a microwave. A balanced tuna salad should include the following ingredients:

• 1 can of tuna (preferably packed in water)

• Corn

• Cream cheese

• Onion

• Lettuce

• Tomato

• Salt and pepper

For different dietary needs, you can always replace ingredients like turkey slices and tuna with hummus, smoked tofu, or vegan ham.

4. Overnight Oats

Preparing something at night and leaving it in the fridge can save you a lot of time in the morning before heading to school. The popular overnight oats are a great meal option for students who have a sweet tooth and don’t want to take something too big or heavy to class.

To prepare them, you need:

• ½ cup of rolled oats

• ⅔ cup of milk (of your choice)

• 1 tablespoon of chia or flax seeds

• Blueberries

• Raspberries

• Almonds

Put all the ingredients in a container and keep it refrigerated overnight. Before leaving home the following day, don’t forget to take a spoon with you!

Put all the ingredients in a container and keep it refrigerated overnight. Before leaving home the following day, don’t forget to take a spoon with you!

5. Tasty Berry Smoothie

Who said drinks can’t be satisfying and filling? A good and complete smoothie can provide the nutrients you need to stay energized throughout the morning. It is the perfect snack, and the best part is that you can take it with you to class. You don’t even have to wait until lunch break!

To prepare this berry smoothie, blend the following ingredients:

• ⅓ cup of frozen strawberries

• ⅓ cup of frozen blueberries

• ⅓ cup of frozen raspberries

• ½ banana

• 1 cup of milk of your choice

If you want to make it even healthier, you can add ½ tablespoon of chia seeds. Enjoy this refreshing beverage!

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Preparing quick and delicious meals doesn’t have to be difficult or expensive. Eating well and maintaining a balanced diet will give you the energy and mood boost you need to study and make the most of your time at school.

If you follow any of these recipes feel free to share them and tag us on Instagram at @trojans360. We’d love to see how you’re taking care of yourself!

Good luck this fall semester, Trojans. Fight On!

Other Resources

• Take a look at the USC Student Health’s Student Cookbook to find more meals recipes ideas 

• Visit the Trojan Food Pantry, a food resource that helps USC students meet their basic needs