Starting university is an exciting time, especially during Freshers Week, when you’re busy making new friends, exploring your campus, and settling into student life. But between lectures, social events, and managing your budget, finding time to cook healthy, high-protein meals can be a challenge. Don’t worry! We’ve got you covered with 10 affordable, nutritious, and easy-to-make meals that will keep you fueled without breaking the bank.
1. Protein-Packed Omelette
Cost per serving: ~£1.50
Ingredients:
2-3 eggs
½ cup chopped vegetables (onions, peppers, mushrooms, etc.)
¼ cup shredded cheese
1 tbsp butter or olive oil
Salt and pepper to taste
Method:
Crack the eggs into a bowl and whisk until well combined. Add salt and pepper.
Heat a non-stick frying pan over medium heat and add the butter or olive oil.
Add the chopped vegetables and cook for 2-3 minutes until softened.
Pour the whisked eggs over the vegetables and cook for 2 minutes.
Sprinkle shredded cheese on top and fold the omelette in half.
Cook for another 1-2 minutes until fully set, then serve immediately.
2. Chicken and Rice Meal Prep
Cost per serving: ~£2.00
Ingredients:
1 chicken breast
1 cup cooked rice
½ cup frozen mixed vegetables
1 tbsp olive oil
Salt, pepper, and soy sauce to taste
Method:
Preheat the oven to 180°C (350°F).
Season the chicken breast with salt, pepper, and a drizzle of olive oil.
Bake the chicken for 20-25 minutes or until fully cooked.
Cook the rice according to package instructions.
In a pan, heat 1 tbsp of olive oil and stir-fry the frozen vegetables for 3-4 minutes.
Slice the cooked chicken and mix with the rice and vegetables. Add soy sauce for extra flavor.
Store in meal prep containers for easy grab-and-go meals.
3. Sweet Potato and Chickpea Salad (Vegetarian Option)
Cost per serving: ~£1.80
Ingredients:
1 medium sweet potato, cubed
1 can chickpeas, drained and rinsed
½ cucumber, diced
leafy greens
1 tbsp olive oil
1 tsp cumin
1 tsp paprika
½ lemon, juiced
Salt and pepper to taste
Method:
Preheat the oven to 200°C (400°F).
Toss the cubed sweet potatoes with olive oil, cumin, paprika, salt, and pepper.
Spread on a baking tray and roast for 20-25 minutes, turning halfway through.
Once cooled, mix the roasted sweet potatoes with chickpeas and diced cucumber and leafy greens.
Drizzle with some lemon juice, toss, and serve.
4. Peanut Butter and Banana Overnight Oats (Vegetarian Option)
Cost per serving: ~£1.50
Ingredients:
½ cup oats
1 cup milk (or dairy-free alternative)
1 tbsp peanut butter
1 banana, sliced
1 tsp honey (optional)
Method:
In a jar, mix oats and milk.
Stir in peanut butter and honey.
Top with sliced banana.
Seal and refrigerate overnight.
Enjoy straight from the jar in the morning!
5. Chicken and Spinach Wrap
Cost per serving: ~£2.00
Ingredients:
1 whole wheat wrap
100g cooked chicken slices
½ cup fresh spinach
1 tbsp Greek yogurt
Salt and pepper to taste
Method:
Lay the wrap flat on a clean surface.
Spread Greek yogurt evenly over the wrap.
Add cooked chicken slices and fresh spinach.
Season with salt and pepper.
Roll the wrap tightly, slice in half, and serve.
6. Lentil and Potato Curry (Vegetarian Option)
Cost per serving: ~£1.80
Ingredients:
1 cup red lentils
1 medium potato, diced
1 can diced tomatoes
1 small onion, chopped
2 cloves garlic, minced
1 tbsp curry powder
1 tbsp olive oil
2 cups vegetable stock
Method:
Heat olive oil in a large pot over medium heat.
Add onions and garlic, sauté for 2-3 minutes.
Stir in curry powder, lentils, and potato.
Add diced tomatoes and vegetable stock.
Bring to a boil, then reduce heat and simmer for 25 minutes.
Serve with rice or flatbread.
7. High-Protein Stir Fry
1 chicken breast sliced (or prawns, tofu for vegetarian option)
1 cup mixed vegetables (peppers, carrots, broccoli, etc.)
1 tbsp soy sauce
1 tsp garlic, minced
1 tsp ginger, minced
1 tbsp olive oil
1 cup cooked rice or noodles
Method:
Heat olive oil in a large pan over medium-high heat.
Add the sliced chicken (or tofu) and cook for 5-7 minutes until fully cooked.
Remove the protein from the pan and set aside.
Add the mixed vegetables to the same pan and stir-fry for 3-4 minutes.
Add garlic and ginger, cooking for another 1-2 minutes until fragrant.
Return the protein to the pan, add soy sauce, and mix well.
Serve over rice or noodles.
8. Greek Yogurt with Nuts and Honey (New Recipe)
Cost per serving: ~£1.50
Ingredients:
1 cup Greek yogurt
1 tbsp mixed nuts (almonds, walnuts, etc.)
1 tsp honey
Method:
Scoop Greek yogurt into a bowl.
Sprinkle mixed nuts on top.
Drizzle with honey and serve.
9. Cottage Cheese and Fruit Bowl
Cost per serving: ~£1.80
Ingredients:
1 cup cottage cheese
½ cup mixed fresh fruits (strawberries, blueberries, banana slices, etc.)
1 tsp honey (optional)
Method:
Scoop cottage cheese into a bowl.
Add fresh fruit on top.
Drizzle with honey if desired.
Stir and enjoy!
10. Spicy Tuna Pasta
Cost per serving: ~£2.00
Ingredients:
150g pasta (penne or fusilli)
1 can tuna, drained
½ cup cherry tomatoes, halved
1 tbsp olive oil
1 clove garlic, minced
½ tsp chili flakes
Salt and pepper to taste
Method:
Cook the pasta according to package instructions. Drain and set aside.
In a pan, heat olive oil over medium heat.
Add minced garlic and chili flakes, sauté for 1 minute.
Add cherry tomatoes and cook for another 3-4 minutes until softened.
Stir in the drained tuna and cook for 2 minutes.
Mix the cooked pasta into the pan and toss everything together.
Season with salt and pepper to taste and serve.
Final Thoughts
Eating healthy on a student budget is totally possible with the right recipes! Whether you’re in a rush between classes or need a quick meal before heading out for Freshers events, these recipes are easy, affordable, and packed with protein. Stock up on cheap staples like eggs, rice, lentils, and canned tuna to keep costs low and nutrition high. Enjoy your time at university, and happy cooking!
