5-minute student meals

As a student, living away from home for the first time can really change your eating habits. With a little planning, you can make quick and healthy meals for yourself and avoid the weight gain that can happen if you start eating out more than you normally would.

Simple meal ideas: 

Breakfast

Start the day right with an energizing, simple meal such as:

• Whole wheat toast with peanut butter and banana


• Oatmeal or cold cereal with milk and berries


• Scrambled eggs and slices of tomatoes on a whole grain bagel

Check out more simple breakfast ideas here.

Lunch and dinner

Try these easy meal ideas:

• Pasta salad with boiled eggs, celery and shredded carrots


• Tuna sandwich made with cucumber slices


• Green salad topped with chickpeas and tofu with a side of pita wedges


• Homemade macaroni pasta and shredded cheese mixed with tuna and frozen peas


• Low sodium canned vegetable soup, whole grain crackers with black bean dip and apples


• Chicken breast in the oven, microwaved frozen vegetables and a side of rice

Check out more simple lunch and dinner ideas here.

What about pre-packaged foods?

Some pre-packaged foods are not only convenient, but nutritious too! Try these healthy, pre-packaged food choices:

Canned Foods (rinse canned goods or buy plain, low sodium versions)

• Tuna and salmon


• Beans


• Lentils


• Corn


• Carrots


• Tomatoes

Frozen Foods

• Plain frozen vegetables like broccoli, carrots and peas


• Plain frozen fruit like strawberries, mangoes, blueberries and cranberries


• Unseasoned fish like plain salmon, cod, trout and halibut

Bagged or Boxed Foods

• Pre-washed lettuce


• Shredded carrots


• Cut up vegetables


• Fruit trays


• Whole grain, high fibre breads and cereals


• Plain oatmeal


• Plain whole grain pasta and brown rice

Other healthy pre-packaged foods

• Low fat milk, yogurt and cheese


• Unsalted nuts like almonds and walnuts


• Natural, plain peanut and nut butters

What do I need to know before I start cooking?

• It helps to follow a recipe. Pick one that uses foods and ingredients you already enjoy and are convenient or pre-packaged.


• You can find healthy recipeshere or in healthy eating magazines, cookbooks or websites.


• Most recipes will make four or six servings. It’s a good idea to make recipes with extra portions so you can enjoy the leftovers.

Get into a healthy eating routine with simple meal ideas! With a little planning, you can make easy and delicious meals that will help you feel your best while at school.



This article is being used with permission from EatRight Ontario. EatRight Ontario provides free nutrition advice from Registered Dietitians. Ontarians can get answers to healthy eating questions at 1-877-510-510-2 or by email at www.eatrightontario.ca. Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario Government.