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

1. 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

2. Add in pepper (slices) for the last 5 minutes

3. 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

1. Cook quinoa if not already cooked

2. Slice cucumber and tomatoes

3. Mix all ingredients together to make quinoa salad

4. 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

1. 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).

2. 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

3. Combine all ingredients into a salad

4. 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

1. Cut cheese into cubes (if you want!)

2. Arrange ingredients in bento box or container

3. 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

1. Spray a pan with an oil spray. Stir-fry turkey for 6-8 minutes, stirring frequently, until cooked through / no longer pink

2. Add in peanut sauce, peanuts, and sesame seeds for 1-2 minutes

3. Add to lettuce wraps – assemble as close to the time when you’re going to eat as possible

4. No turkey? Use tofu

5. 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

1. Chop cucumber and onion

2. Mix all ingredients, including liquid from canned artichoke hearts

3. 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

1. Spray pan with an oil spray.

2. Hard boil egg. Slice into quarters once cooked.

3. Cook chicken for ~8 minutes medium heat, until cooked through.

4. Combine all ingredients.

5. No chicken? Use tofu, tuna, or beans.

6. 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

1. Preheat oven to 425 degrees

2. Line baking sheet with tin foil & spray with an oil spray

3. Bake salmon for 15 minutes or until flakes easily

4. Chop tomato, cucumber and arugula, salad dressing, and seasonings

5. 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

1. Cut tomatoes in halves & slice cucumbers

2. Mix tomatoes and cucumbers together with oil and dash everything bagel seasoning

3. If you like, add another dash of everything bagel seasoning to the avocado half

4. Store salad and deli turkey/ avocado separately if you prefer

5. Make for only 2-3 days ahead of time to preserve freshness

6. 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

1. 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

2. 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

1. 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.

2. Spray pan again with oil spray and fry eggs

3. 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

1. Preheat oven to 425 degrees

2. Line baking sheet with tin foil or parchment paper & spray with an oil spray

3. Bake salmon for 15 minutes or until flakes easily

4. 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

1. Preheat oven to 425 degrees.

2. Line a baking sheet with parchment paper & spray it with an oil spray.

3. Season chicken on both sides with salt and oregano; press into meat.

4. Lay chicken on parchment paper, top with salsa.

5. Bake for 20 minutes.

6. Remove from the oven, top with cheese, bake for another 5 minutes.

7. Make salad with vinaigrette and cabbage.

8. 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

1. Mash banana with a fork in a bowl

2. Crack in egg and add almond flour, mix

3. Add in chocolate chips and cinnamon

4. Spray a mug with an oil spray

5. Add in mixture to the mug

6. 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

1. Slice onion

2. Spray a pan with an oil spray

3. Stir-fry onion and beef for ~8 minutes, or until onions are cooked through and beef is no longer pink

4. 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

1. Chop peppers, onion, and tomato into small pieces.

2. Add oil to a pan. Stir fry beef and veggies until beef is no longer pink, ~10 minutes, on medium heat.

3. Top with seasonings.

4. 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

1. Poke holes in potato with fork on top and bottom. Microwave for 4-5 minutes on each side.

2. Spray a pan with an oil spray. Add in garlic.

3. Stir turkey beef until no longer pink, ~8 minutes on medium heat.

4. Add green beans for another 5 minutes. Add in seasonings.

5. Serve with avocado on side.

6. 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

1. Spray a pan with an oil spray.

2. Dice veggies.

3. Stir fry veggies & beef, until beef is no longer pink, ~8 minutes.

4. Add in salt and pepper.

5. Add into lettuce leaves.

6. Top with cheese.

7. 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

1. Add oil to a pan. Cube chicken. Slice veggies.

2. Cook chicken and veggies for ~12 minutes on low heat, until cooked through. Season.

3. 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

1. Slice chicken into strips.

2. Spray a pan with an oil spray. Cook chicken for ~10 minutes, turning at last once, until cooked through.

3. Poke holes in potato with a fork; microwave for 8 minute – flipping potato over halfway through.

4. Slice potato in half, top with chicken, avocado, then everything bagel seasoning.

5. No chicken? Use tofu.

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