BMeal Prep Easy cooking Nutrient Dense Healthy Eating Easy and Delicious – Food Literacy in College

Name: Wholesome in a Hurry
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 50 min
Ingredients: Great Value Multigrain Bread (8 slices); Avocados (4); Butter (1 stick or less); Eggs (8); Roma Tomatoes (4); Organic Bananas (1 bundle); tt Salt; tt Pepper; tt Tajin; tt Onion Powder

Wholesome in a Hurry

Ren Hunter — Sun, 26 Oct 2025 05:47:00 +0000

As a college student trying to juggle classes, part-time work, and a low budget, it’s always great to come across recipes that balance affordability, good nutrition, and convenience. That’s why this avocado toast with fried eggs and tomatoes is a great one to have in your back pocket; it’s quick, delicious, budget-friendly, and packed with nutrients that keep you energized through long lectures. This is a great, simple recipe to make a couple of times a week and enjoy with both family and friends. I hope to show that eating healthy on a college budget doesn’t have to be complicated or expensive; sometimes all it takes is a few fresh ingredients and a frying pan.

Cost breakdown

Ingredient	Amount Needed for Recipe	Unit Cost of Ingredient	Recipe Ingredient Cost
Multigrain bread	8 slices	$3.48/20 slices	$1.39
Avocados	4	$0.88	$3.52
Butter	2 Tbsp (from 1 stick)	$4.48/1 lb (2 cups)	$0.28
Eggs	8	$2.36/12 ct	$1.57
Roma Tomatoes	4	$0.40 each	$1.60
Salt/Pepper/ Tajin/ Onion Powder	To taste!	estimated	$0.39
Banana	1 Bundle (4)	$1.35/ lb (avg. 4 bananas)	$1.35
TOTAL RECIPE COST			$10.10
Cost per Serving (4 servings)			$2.53

Recipe Making Process

Getting the ingredients for this recipe is quite simple and easy. The produce is fresh and simple to find at Walmart, and since avocados and tomatoes are often in season during warmer months, they are more flavorful and affordable during those times. For sustainability, you can swap tomatoes for seasonal veggies like sauteed spinach or roasted peppers in the winter. You also don’t need to use too much butter, which can help with budget savings since you can have more leftovers for other recipes.

Before cooking, it helps to practice mise en place. Mise en place is a French culinary term that means “putting in place”. This just means that you do some preparation before you start cooking. In this recipe, you should set out all ingredients, slice the tomatoes and avocados, and then heat the pan. This should make the cooking process smoother and a lot less stressful. I recommend doing this before starting to cook with any recipe.

The highlight of this recipe is the egg frying technique. Cooking eggs “over easy” or “over medium” requires an amount of control over both the time and temperature of the eggs. Keeping the pan at medium heat can prevent burning, while flipping the egg helps ensure a thoroughly cooked egg with a soft, runny yolk (if desired) without breaking it. This technique requires confidence and practice. It might not turn out the best the first time, heck, it’s still hard for me sometimes, but it gets easier the more you do it, and it’s a technique that can be built upon for future recipes.

Nutritionally, this meal provides fiber from the multigrain bread, healthy fats from avocados, vitamins (C, K, and B9) from the tomatoes, and protein from the eggs. All these ingredients help to support steady energy and focus during those long study periods.

The final dish should be vibrant with golden eggs over the bright green avocado and red tomato. The textures blend well with a perfect mixture of the eggs, vegetables, and toast. The slight spice from the tajin also gives it a tangy kick that leaves you satisfied.

Next time I have this for breakfast, I might try adding some shredded cheese or swapping the butter for olive oil for extra heart-healthy fats.

Overall, this recipe is a must-try for busy students who want to eat better without overspending or taking hours in the kitchen. It’s a small step towards building lifelong knowledge that can continue to help you even after college.

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Wholesome in a Hurry

Author: Gunner Maw Courses:Breakfast

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Available

Description

This is a simple and easy breakfast option full of nutrients and whole foods to help with satiety throughout a busy day, all on a budget.

Instructions

Heat up a large pan to medium heat and grease it with enough butter to coat the base of the pan. A little goes a long way.
Crack 4 eggs at a time on the pan once heated, and cook 90% on one side and 10% on the other for the desired runniness of eggs (over easy, 3 1/2 minutes total, over medium, 4 1/2 minutes total, and over hard, 5 1/2 minutes or more). Don’t break the yolks.
Season the eggs with a little salt, pepper, tajin, and onion powder while cooking.
While the eggs are cooking, put 4 pieces of bread in the toaster.
While the eggs and toast are cooking, cut the tomatoes into thin slices, and cut the avocados into slightly thicker slices/wedges.
Once the toast is done, spread just enough butter to lightly coat the surface of the bread, and place the avocado, tomato, and cooked egg on the toast in that order.
Repeat for the second batch of 4 toasts so that each serving has 2.
Serve with a banana and enjoy!

Video

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