As a college student, your time is precious. Between classes, tutorials, getting to and from class, studying, assignments, and potentially even a part-time job, there’s not a lot of time left over. Often you’ll want to spend it on sports, time with friends, or extra-curricular activities. So when are you supposed to find time to cook healthy, delicious food for breakfast, lunch, and dinner? It can fall to the bottom of the list, leaving you ordering takeaways, relying on quick, unhealthy food like instant ramen noodles, grilled cheese, mac & cheese or throwing together less than appealing sloppy joes.
But this behavior does not support healthy brain function, give you the energy you need for a long day or even feel good. You can definitely eat unhealthy food sometimes, but it shouldn’t be all you eat. You should eat meat and veggies, and healthy carbs and healthy fats. Having a list of healthy, easy recipes for college kids can help you avoid fast food and fuel yourself for whatever your day throws at you. Remember, variety is the spice of life and it helps make sure you’re getting all your nutrients in, so mix it up! Arm yourself with a shopping list and head to the grocery store. Here are some of my favorite recipes for easy lunches. You can even meal prep some of these if you have a fridge/freezer, so you can eat them whenever you want later! When a recipe calls for chicken, if you want to make the lunch even quicker, buy a rotisserie chicken from the store, it will help you cut down the time if you can’t make it yourself sometimes.
In this post I’m sharing easy meals for college students – they’re super easy, and delicious! For more inspiration, here are no-prep healthy meals you can easily make in your dorm especially for a long day.
20 Easy Lunch Ideas For College Students
Lettuce Wrapped Fajitas
Think of this as a fancy version of a chicken salad sandwich!
329 calories
Ingredients
2 servings lettuce leaves for lettuce wraps
½ small avocado
½ red pepper
5 oz chicken breast, boneless, skinless, raw
Directions
Spray a pan with an oil spray. Cook chicken for 7-8 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally
Add in pepper (slices) for the last 5 minutes
Add chicken, peppers, and avocado slices to lettuce wraps
Quinoa Greek Style Bento Box
487 calories
Ingredients
1 serving cucumber
1 cup grape tomatoes
½ cup garbanzo beans (chickpeas), cooked
⅓ cup crumbled feta cheese
½ cup quinoa, cooked
2 Tbsp vinaigrette, less than 50 calories per 2 Tbsp
1 dash each salt, pepper, basil, oregano
Directions
Cook quinoa if not already cooked
Slice cucumber and tomatoes
Mix all ingredients together to make quinoa salad
Make only 2-3 days ahead of time to preserve freshness
Black Bean Burrito Bowl
319.25 calories
Ingredients
2 cups leafy greens
4 oz chicken breast, boneless, skinless, raw
¼ salsa
½ green bell pepper
½ yellow onion
½ cup black beans, cooked
Directions
Spray a pan with an oil spray. Slice chicken into strips. Cook chicken for 6-7 minutes, turning strips over regularly. Make sure chicken gets to 165 degrees internally (use an instant-read thermometer).
While the chicken is cooking, spray a second pan with an oil spray. Stir-fry veggies (sliced) for 7-8 minutes. Add in beans for the last 3-4 minutes
Combine all ingredients into a salad
No chicken? Use tofu or canned tuna.
Rainbow Lunchbox with Peanut Butter
This is one of my favorite snack style lunches, with simple ingredients you probably have in the fridge.
463 calories
Ingredients
1 oz cheese, sliced cheese, full fat/ regular
1 cup baby carrots
1 cup celery stalks, cut in half
1 cup red grapes
2 Tbsp peanut butter
Directions
Cut cheese into cubes (if you want!)
Arrange ingredients in bento box or container
Roasted & salted nuts are fine. No nuts? Use seeds. No dairy? Use more nuts or seeds.
Thai Lettuce Wraps
364 calories
Ingredients
2 lettuce leaves for lettuce wraps
4 oz lean, raw ground turkey
2 Tbsp peanut sauce
2 tsp sesame seeds
⅛ c peanuts
Directions
Spray a pan with an oil spray. Stir-fry turkey for 6-8 minutes, stirring frequently, until cooked through / no longer pink
Add in peanut sauce, peanuts, and sesame seeds for 1-2 minutes
Add to lettuce wraps – assemble as close to the time when you’re going to eat as possible
No turkey? Use tofu
Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s a 5-ingredient one from Minimalist Baker: minimalistbaker.com/5-ingredient-peanut-sauce/
Lentil Salad with Cucumbers, Feta, and Onion
417.5 calories
Ingredients
1 medium cucumber
½ red onion
1 cup canned artichoke hearts
⅓ feta, crumbled
½ c lentils, cooked
1 dash salt
1 dash oregano
Directions
Chop cucumber and onion
Mix all ingredients, including liquid from canned artichoke hearts
Lentils here can count as a protein for vegetarians, or starches for non-vegetarians if you prefer
Hard Boiled Egg & Chicken Salad
503 calories
Ingredients
6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Egg, large – 72 calories
4 cups Leafy greens, spinach, raw – 28 calories
2 Clementine – 80 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
1 Tbsp Balsamic vinegar – 14 calories
Directions
Spray pan with an oil spray.
Hard boil egg. Slice into quarters once cooked.
Cook chicken for ~8 minutes medium heat, until cooked through.
Combine all ingredients.
No chicken? Use tofu, tuna, or beans.
Note: this recipe is also gluten free
Grilled Chicken with Israeli Salad
Whip up these healthy grilled chicken salad in less than 30 minutes.
314 calories
Ingredients
½ cucumber, medium
½ cherry tomatoes
Fresh herbs, like fresh basil or oregano
1 dash salt
1 dash pepper
⅓ c feta, crumbled
2 c arugula
1 Tbsp vinaigrette
½ small avocado
Directions
Preheat oven to 425 degrees
Line baking sheet with tin foil & spray with an oil spray
Bake salmon for 15 minutes or until flakes easily
Chop tomato, cucumber and arugula, salad dressing, and seasonings
No chicken? Use tofu or tuna
Avocado Turkey Bento Boxes
430 calories
Ingredients
4 oz deli slices, turkey
½ avocado, small
1 cucumber, medium
1 cup cherry tomatoes
1 Tbsp olive oil
1 dash everything bagel seasoning
Directions
Cut tomatoes in halves & slice cucumbers
Mix tomatoes and cucumbers together with oil and dash everything bagel seasoning
If you like, add another dash of everything bagel seasoning to the avocado half
Store salad and deli turkey/ avocado separately if you prefer
Make for only 2-3 days ahead of time to preserve freshness
Keep avocados fresh after cutting: Rinse with water & keep in an air-tight container
Quick and Easy Asian Chicken Bowl
343 calories
Ingredients
1 cup mixed greens
⅛ cup cashews
½ cup cabbage, shredded
½ cup mandarin oranges, canned
½ cup shredded carrots
3 oz chicken breast, boneless, skinless, raw
1 Tbsp cilantro
1 Tbsp peanut sauce
Directions
Spray the pan with an oil spray. Cook chicken for 5 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally
Combine all ingredients into a salad
Egg, Feta & Spinach Bowl with Cauliflower Rice
347 calories
Ingredients
1 cup leafy greens, spinach, raw
2 eggs, large
1 cup veggies noodles/rice, cauliflower “rice”, raw
1 Tbsp cheese, Parmesan, grated
⅓ cup cheese, crumbled, feta
1 dash garlic
Directions
Spray a pan with an oil spray. Add in cauliflower rice. Stir fry until you see some browning. Add in Parmesan cheese and garlic salt. Remove from the pan.
Spray pan again with oil spray and fry eggs
In a bowl combine eggs, cauliflower rice, feta, and spinach
Salmon with Veggies and Peanut Sauce
386 calories
Ingredients
4 oz salmon filet
1 c baby carrots
1 c snap peas
2 Tbsp peanut sauce
Directions
Preheat oven to 425 degrees
Line baking sheet with tin foil or parchment paper & spray with an oil spray
Bake salmon for 15 minutes or until flakes easily
Dip veggies in peanut sauce
Parmesan & Salsa Baked Chicken
412 calories
Ingredients
5 oz chicken breast, boneless, skinless, raw
2 cups shredded cabbage
½ cup salsa
⅓ cup shredded parmesan
2 Tbsp vinaigrette, less than 50 calories per 2 Tbsp
1 dash of salt
1 dash oregano
Directions
Preheat oven to 425 degrees.
Line a baking sheet with parchment paper & spray it with an oil spray.
Season chicken on both sides with salt and oregano; press into meat.
Lay chicken on parchment paper, top with salsa.
Bake for 20 minutes.
Remove from the oven, top with cheese, bake for another 5 minutes.
Make salad with vinaigrette and cabbage.
No dairy? Use dairy-free cheese.
The Best Banana Bread Mug Cake
This list wouldn’t be complete without a quick and easy cake you can whip up in dorm rooms.
367 calories
Ingredients
1 banana
1 large egg
1 Tbsp chocolate chips
3 Tbsp almond flour/almond meal
1 dash cinnamon
Directions
Mash banana with a fork in a bowl
Crack in egg and add almond flour, mix
Add in chocolate chips and cinnamon
Spray a mug with an oil spray
Add in mixture to the mug
Microwave for 120 seconds. If still watery, microwave another 30 seconds.
Beef Nachos
Nachos are the ultimate comfort food for me! You can also throw in beans, corn, and lettuce, etc.
382.5 calories
Ingredients
1 oz tortilla chips
½ cup salsa
½ yellow onion
5 oz shaved beef
1 dash garlic salt
1 Tbsp cilantro
Directions
Slice onion
Spray a pan with an oil spray
Stir-fry onion and beef for ~8 minutes, or until onions are cooked through and beef is no longer pink
Top chips with stir-fry mixture, salsa, and seasonings
Ground Beef with Veggies
381 calories
Ingredients
1 Bell pepper, green – 27 calories
½ Onion, yellow – 27.5 calories
1 Tomato, medium – 22 calories
4 oz Ground beef, 90% lean, raw – 185 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
1 Salt, dash – 0 calories
1 Garlic powder, dash – 0 calories
1 Turmeric powder, dash – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
Directions
Chop peppers, onion, and tomato into small pieces.
Add oil to a pan. Stir fry beef and veggies until beef is no longer pink, ~10 minutes, on medium heat.
Top with seasonings.
No beef? Use chicken, fish, tofu, or beans.
Ground Turkey, Sweet Potato, Green Beans & Avocado
STARCH
479 calories
Ingredients
4 oz Ground turkey, 93% lean, raw – 172 calories
½ Avocado, small – 116.5 calories
1 Potato, sweet, medium, 5 inches – 112 calories
2 cups Green beans – 78 calories
1 Tbsp Garlic, minced (Tbsp) – 0 calories
1 tsp Red pepper flakes, dash – 0 calories
1 Everything bagel seasoning, dash – 0 calories
Directions
Poke holes in potato with fork on top and bottom. Microwave for 4-5 minutes on each side.
Spray a pan with an oil spray. Add in garlic.
Stir turkey beef until no longer pink, ~8 minutes on medium heat.
Add green beans for another 5 minutes. Add in seasonings.
Serve with avocado on side.
No meat? Use beans or tofu.
Lettuce Wraps With Ground Beef & Chopped Veg
509 calories
Instructions
1 cup Leafy greens, romaine – 7 calories
⅓ cup Cheese, shredded, cheddar – 152 calories
4½ oz Ground beef, 85% lean, raw – 319.5 calories
1 Salt, dash – 0 calories
1 Pepper, dash – 0 calories
½ cup Celery stalks, chopped in half – 8 calories
½ cup Carrots, baby – 22.5 calories
Directions
Spray a pan with an oil spray.
Dice veggies.
Stir fry veggies & beef, until beef is no longer pink, ~8 minutes.
Add in salt and pepper.
Add into lettuce leaves.
Top with cheese.
No dairy? Use oil instead of an oil spray, or avocado.
Chicken Stir Fry with Sweet Potato
STARCH
503 calories
Ingredients
6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Bell pepper, green – 27 calories
1 Onion, yellow – 55 calories
1 Potato, sweet, medium, 5 inches – 112 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
1 tsp Red pepper flakes, dash – 0 calories
1 Garlic salt, dash – 0 calories
Directions
Add oil to a pan. Cube chicken. Slice veggies.
Cook chicken and veggies for ~12 minutes on low heat, until cooked through. Season.
Poke holes in potato with fork on top and bottom. Microwave for 4-5 minutes on each side.
Baked Sweet Potato With Chicken & Avocado
STARCH
419 calories
Ingredients
1 Potato, sweet, medium, 5 inches – 112 calories
½ Avocado, small – 116.5 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 Everything bagel seasoning, dash – 0 calories
Directions
Slice chicken into strips.
Spray a pan with an oil spray. Cook chicken for ~10 minutes, turning at last once, until cooked through.
Poke holes in potato with a fork; microwave for 8 minute – flipping potato over halfway through.
Slice potato in half, top with chicken, avocado, then everything bagel seasoning.
No chicken? Use tofu.
