Cost breakdown

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.

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.  

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

Instructions

1. 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.
2. 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.
3. Season the eggs with a little salt, pepper, tajin, and onion powder while cooking.
4. While the eggs are cooking, put 4 pieces of bread in the toaster.
5. While the eggs and toast are cooking, cut the tomatoes into thin slices, and cut the avocados into slightly thicker slices/wedges.
6. 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.
7. Repeat for the second batch of 4 toasts so that each serving has 2.
8. Serve with a banana and enjoy!

Video

Keywords:BMeal Prep Easy cooking Nutrient Dense Healthy Eating Easy and Delicious, Budget friendly, delicious, easy, Eating in college, healthy eating, inexpensive, nutritious, Quick, Quick breakfast, simple

Cost Breakdown

Recipe Making Process

The beauty of the Poor Man’s Burrito Bowls is not only how quick and easy they are to make, but how accessible the ingredients are. All you really need for this recipe are rice, beans, cheese, and salsa. All other toppings are optional, and even those are pretty simple to acquire!

If you’re wanting to make this recipe even more affordable, utilize Utah State University’s Student Nutrition Access Center (SNAC)! You can snag a can of black beans, rice, shredded cheese, and other ingredients from a selection that varies each month. SNAC has basically got you covered, #bless. This recipe is also very versatile. You can add ground meat or grilled chicken for extra protein, or throw on some bell peppers or cilantro. Make it your own!

What I LOVE about this recipe is how little prep there is. Just gather (or, as the fancy chefs say, “mise en place”) rice, salt, beans, cumin, garlic powder, salsa, cheese, green onions, and jalapeno. There are essentially only two things you need to cook: the rice and beans. In just about 20 minutes you’ll have a delicious burrito bowl that’s filling and nutritious.

To be honest, rice can always be tricky for me to cook. Embarrassing, I know! Be sure to put enough water in the rice pot so that it doesn’t all evaporate before it’s fully cooked. Otherwise you’ll end up with either crunchy or mushy rice. We definitely don’t want that. Sample your rice after the 15 minutes of cooking to make sure it’s cooked all the way through. After the rice is cooked, you can top it off with as many of the toppings you would like, and voila, you have the perfect burrito bowl. You’re now a pro. It’s not as hard as you may have thought to make a delicious meal on your own! Having this recipe in your back pocket can help you feel more prepared to take on more challenging recipes next time. 

A few parting notes:

• Don’t forget to add salt to the rice before cooking, or it might come out a little bland.
• Cumin and garlic powder make the beans extra flavorful — don’t skip those if you can help it!
• Not into spice? Skip the jalapeños and go with a mild salsa. You can also add sour cream or plain Greek yogurt to make it creamy. Yum!

Thanks for joining me today to make Poor Man’s Burrito Bowls! I hope this becomes your new go-to meal for busy days!

Poor Man’s Burrito Bowls

Author: Food Literacy Students Cooking Method:Boiling Simmering Cuisine:Mexican Courses:Lunch, Dinner

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:Fall

Description

Quick and easy burrito bowls from Budget Bytes with beans, rice, cheese, salsa, and a few spices to enhance the flavor! It’s perfect for when you’re in a hurry, don’t want to spend a lot of money and are craving some yummy Mexican flavors!

Ingredients

• 1 1/3 cups uncooked long grain white rice
• 1/3 tsp salt
• 1 1/3 (15 oz) cans black beans
• 1/3 tsp ground cumin
• 1/6 tsp garlic powder
• 2/3 (16 oz) jar salsa
• 4 oz shredded cheddar or pepper jack cheese (leave out to make vegetarian)
• 2/3 bunch green onions
• 2/3 jalapeno (optional)

Instructions

1. Add the rice, salt, and 3 cups water to a medium sauce pot. Place a lid on top, turn the heat on to high, and allow the water to come up to a full boil. Once boiling, turn the heat down to low and let it continue to simmer for 15 minutes. After 15 minutes, turn the heat off and let it sit, with the lid in place, for an additional five minutes. Fluff just before serving.
2. While the rice is cooking, make the beans. Add both cans of black beans (undrained) to a small sauce pot, along with the cumin, and garlic powder. Heat over medium, stirring often, until heated through.
3. Slice the green onions and jalapeño (if using).
4. Once the rice is cooked, build the bowls. Add one cup cooked rice, 1/2 cup warm black beans, 1/3 cup salsa, and 1 oz. shredded cheese (about 1/4 cup) to each bowl. Top with a few sliced green onions and jalapeños, then serve.

Video

Notes

• Video link on YouTube: https://www.youtube.com/shorts/zFodxOQltm0
• Serving: 1 Serving
  Calories: 521.75 kcal
  Carbohydrates: 85.28 g
  Protein: 20.32 g
  Fat: 10.32 g
  Sodium: 1078.75 mg
  Fiber: 15.22 g
• If you want to make this recipe more filling, feel free to add grilled chicken or ground beef. You can also add any toppings to fit your favorite flavor profile.

Keywords:Bowls, Budget friendly, Mexican, Quick dinner

Cost Breakdown

Recipe Making Process:

Smart Ingredient Choices

All the ingredients are easy to find at any grocery store. I used lean ground turkey – which is a great source of lean protein and usually cheaper than beef. The lite coconut milk and curry paste add a ton of flavor without being too expensive.

Most of the produce — like onion, red bell pepper, and broccoli — is affordable year-round. I chose fresh broccoli instead of frozen because it keeps a brighter color and a crisp, tender texture when steamed. It adds that perfect crunch to balance the soft rice and meatballs. If you’re cooking on a budget, fresh broccoli is still a great choice, and it makes a noticeable difference in the freshness of the meal. If pineapple is in season, adding it on the side gives a nice, sweet contrast to the spicy curry.

Budget and Nutrition Tips
Cooking meals like this at home is one of the best ways to save money and eat more protein. One pound of ground turkey makes several servings, and the rice stretches the meal even further.

This recipe checks a lot of boxes nutritionally — lean protein from the turkey, complex carbs from the rice, and vitamins and fiber from the vegetables. The coconut milk adds healthy fats that keep you full for longer, so it’s a balanced, nutrient-dense meal.

Cooking Prep Made Easy
Before cooking, I chopped the onions and peppers, measured the ingredients, and got my pans ready.

Friendly Tip: Coconut Rice
While cooking the coconut rice, the rice tends to peak up the sides of the pot. Checking on the rice halfway through the cooking process and evening it out can help the rice cook evenly.

Bringing It All Together
When everything’s ready, you’ve got a plate that’s full of color and texture — white rice, golden-brown turkey meatballs, bright red peppers, green broccoli, and a rich yellow from the curry sauce and pineapple. The flavor is bold and spicy with a hint of coconut to balance it out.

Reflection
This meal taught me that eating healthy and high protein doesn’t have to be expensive or complicated. It’s all about planning ahead and using affordable ingredients!

Simple ingredients, solid flavor, and no stress — that’s my kind of college meal!

High Protein, Budget Friendly, Curry Meatballs with Coconut Rice

Author: Camilla Moscon Cooking Method:Steam Simmer Bake Cuisine:Indian Courses:Lunch, Dinner

Easy :BeginnerPrep time: 10 minutesCook time: 30 minutesTotal time: 40 minutesServings:6 servingsEstimated Cost:4.21 $Calories:554 kcal Best Season:Available

Description

A budget-friendly, high-protein meal featuring tender turkey meatballs simmered in a creamy yellow curry sauce, served over coconut rice with fresh steamed broccoli and sweet pineapple on the side.

Ingredients

Meatballs

• 16 oz Jennie O’ Lean Ground Turkey (90/202)
• 1 Cup Plain Breadcrumbs
• 1/4 Cup Yellow Onion
• 2 tsp Fresh Ground Ginger
• 3 Tbsp Ketchup
• 1 1/2 tsp Mae Ploy Yellow Curry Paste

Coconut Rice

• 1 Cup Jasmine White Rice
• 1 Cup Thai Kitchen Lite Coconut Milk
• 1 Tbsp Better Than Bullion – Low Sodium

Yellow Curry Sauce

• 1 Cup Thai Kitchen Lite Coconut Milk
• 1/2 Cup Milk (1%)
• 1/4 Cup Mae Ploy Yellow Curry Paste
• 1 Whole Red Bell Pepper
• 1/2 Lime (Juiced)

Sides

• 1 Bag Frozen Broccoli
• 1 Whole Pineapple

Instructions

1. Preheat the oven to 375 degrees Fahrenheit. Grease your cookie sheet.
2. Mix the Jennie O turkey burger, breadcrumbs, yellow onion, ground ginger, ketchup, and Mea Ploy yellow curry paste in a bowl.
3. Once combined, form your micture into even ping pong sized balls and begin to line your cookie sheet.
4. Spray your meatballs with a nonstick cooking spray and place in the preheated oven for 15 minutes.
5. While your meatballs are cooking, add water, Thai Kitchen lite coconut milk, and better than bullion to a pot, mix, and bring to
   a boil.
6. Rinse your rice in cold water, drain, and add to boiling pot mixture. Turn the stove to low and cover with a lid. Let simmer for 25 minutes or until cooked with no moisture left at the bottom.
7. Once your meatballs have finished cooking for 15 minutes, remove from the oven, flip and put back into the oven for 10 more minutes.
8. Small dice red bell pepper (¼ in x ¼ in). Add bell pepper and Mae Ploy yellow curry paste into a small pot and mix.
9. Once mixed, add the Thai Kitchen lite coconut milk and 1% milk into the pot and stir on med-low heat. Squeeze in your lime and let it simmer until it is time to serve.
10. Steam fresh broccoli for 5-10 minutes or until al-dente.
11. While broccoli steams, cut your pineapple.
12. Drain and lightly salt your broccoli, remove your meatballs from the oven and fluff your rice.
13. Plate and enjoy.

Keywords:Bold and Flavorful, Budget friendly, College-Friendly, Fresh Veggies, High Protein, Minimal Cleanup, nutritious, Quick and Easy, Spicy and Sweet

This recipe only requires a simple oven bake that beginner cooks everywhere can master. This is perfect for first time college students seeking a wholesome meal while not breaking the budget. The recipe is extremely versatile. You can add or remove anything you like to make this your own! Make it ahead or enjoy it fresh and add a little bit of Greek life to your meals!

Cost Breakdown

Recipe Making Process

Before starting any recipe, it’s essential to gather all your ingredients. For this falafel bowl, you’ll need chickpeas (either canned or dried), garlic, onion, fresh herbs (parsley and cilantro), cumin, coriander, paprika, lemon juice, chicken broth, dill weed, white rice, and olive oil. For the bowl itself, add some tomatoes, cucumbers, onions or any other topping that you would enjoy! You will finish it off with tahini dressing made with yogurt, lemon juice, cucumber, garlic, and dill.

Start by draining and rinsing your chickpeas if using canned. Then, pulse the chickpeas, garlic, onions, fresh herbs, and spices (cumin, coriander, paprika) in a food processor. The key here is to pulse the ingredients, not puree them, as you want a texture that holds together but still has some bite. Next, shape the falafel mixture into small balls or patties, about 1-2 inches in diameter. The mixture should stick together, but don’t worry if it’s a little crumbly. You can gently press it together to form a nice ball shape.

Preheat your oven to 400°F (200°C) and place the shaped falafel on a baking sheet lined with parchment paper. Brush them lightly with olive oil and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.

While those are cooking, begin cooking the rice. Rinse the rice, giving it some time to soak. Cut the onions and garlic and add them in. Then, add the broth and lemon juice and bring to a boil. Cover and cook for 20 minutes and then allow it to sit untouched for at least 10 minutes, then stir in the fresh dill.

The final thing you will have to prepare is the tahini dressing. This is really straight forward, just combine the diced cucumber, yogurt, lemon juice, garlic, salt, oil, and dill. Mix together, and you are ready to start assembling!

You can get creative with the toppings. We chose tomato, onion, cucumbers, feta cheese, and lemon. However, you can customize this recipe to your liking! It can be catered to your own prefrence! This is a great option for meal prepping or you can easily prepare this day of!

Easy Mediterranean Bowls

Author: groupfour Courses:Dinner Lunch Lunch, Dinner Plant-based Vegetarian

Difficulty:BeginnerPrep time: 10 minutesCook time: 24 minutesRest time: minutesTotal time: 34 minutesCooking Temp:400 CServings:4 servingsEstimated Cost:19.27 $Calories:327 kcal Best Season:Summer

Description

This recipe is perfect for beginner cooks trying to increase their skillset. It is delicious, nutritious, and easy to master!

Ingredients

For falafel:

• 1 can chickpeas, drained and rinsed
• 1 cup fresh parsley
• 1 cup fresh dill
• 1 small yellow onion
• ½ tsp black pepper
• ¼ tsp cayenne powder
• ¼ tsp coriander
• ½ tsp ground cumin
• 1 tbsp flour
• 4 cloves garlic
• 1 tsp baking powder
• 2-3 tbsp olive oil

For rice:

• 2 Tbsp lemon juice
• 2 cups white rice
• 1 medium yellow onion
• 1 tsp dill weed
• 1 garlic clove
• 2 cups chicken broth
• 1 lemon (for taking pictures)

For sauce:

• ½ cup grated cucumber
• 1 cup greek yogurt
• 1 tbsp lemon juice
• 1 garlic clove
• 1 tbsp fresh dill
• Other ingredients needed:
• 2 tomatoes
• 2 oz feta cheese
• 1 Red onion

Instructions

1. Drain and rinse the canned chickpeas. Add the fresh parsley, fresh dill, diced yellow onion, seasonings, baking powder, and coconut flour to a food processor. Then add the chickpeas on top of everything (for easier blending).
2. Pulse until all of the falafel ingredients are minced and combined. Note: you may need to use a rubber spatula to push down the sides and ensure the chickpeas are blended.
3. Transfer the mixture to a glass bowl and use a wooden spoon to toss again.
4. Preheat the oven to 400°F and line a baking sheet with parchment paper.
5. Use a cookie scooper to scoop falafel. Use your hands to form them into small patties (recipe makes ~12).
6. Place falafel onto baking sheet and then drizzle generously with olive oil (this is how the falafel becomes crispy and golden brown since we’re not frying them).
7. Bake for 12 minutes. Flip the falafel over (drizzle with more olive oil if needed) and bake for another 12 minutes.

8. While the falafel is baking, make the Lemon Rice and prep any additional fresh vegetables you plan to serve with it. Mix together the sauce ingredients.
9. After the falafel is cooked, allow it to cool for at least 10 minutes (helps the patties hold their shape). Serve over rice, tahini sauce, fresh pita, and greek salad (I do a mix of cucumbers, tomatoes, feta cheese, tossed in some gyro seasoning and olive oil)!
10. Pack it up for meal prep or serve it warm! Enjoy!

Keywords:Budget friendly, college meals, meal-prep, Mediterranean food, nutritious, Quick dinner