Lori Meadows
Broke university students across the world have to get creative when it comes to their diets. While instant ramen is a common go-to for those on a budget, there are plenty of other cheap and easy meals that students can make, such as pizza using a tortilla or pita bread as a base, eggs, potatoes, sheet pan dinners, casseroles, and leftovers. In some European countries, universities provide heavily subsidised meals for students, such as in Portugal, where a full meal can be purchased for as little as €2,75.
| Characteristics | Values |
|---|---|
| Quick and easy to make | Ramen noodles, pasta, potatoes, pizza, sandwiches, eggs, canned tuna |
| Cheap | Ramen noodles, pasta, potatoes, canned tuna, rice, beans, lentils, eggs |
| Filling | Potatoes, eggs, meat, rice |
| Creative | Adding vegetables, meat, or eggs to ramen noodles, making pizza with a tortilla or pita bread base, adding an egg to ramen |
| Utilitarian | Using coupons, buying food on sale, using a slow cooker, using a pressure cooker |
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$12.8 $16.99
What You'll Learn
Ramen noodles with frozen vegetables
Ramen noodles are a staple for university students on a budget, and it's easy to see why. They're inexpensive, versatile, and can be cooked in a flash—but let's face it, they're not the healthiest option. However, by adding frozen vegetables, you can boost the nutritional value of your ramen and turn it into a hearty, satisfying meal. Here's how to do it:
Ingredients:
- Ramen noodles (instant or fresh)
- Frozen mixed vegetables (e.g., carrots, peas, corn, beans, broccoli)
- Water or broth
- Optional: Meat or plant-based protein (e.g., chicken, tofu)
- Optional: Seasonings (e.g., soy sauce, sriracha, peanut butter)
Instructions:
- Boil water or broth in a saucepan. You can use the seasoning packet that comes with the ramen, or experiment with your own combinations of spices and sauces.
- Add the ramen noodles to the boiling water and cook according to the package directions.
- While the noodles are cooking, take your frozen vegetables out of the freezer. You can use any combination of frozen veggies you like, and there's no need to thaw them beforehand.
- Once the noodles are cooked, turn off the heat and add the frozen vegetables to the pot. The hot broth will cook the vegetables in a minute or two.
- If you're using protein, such as chicken or tofu, cook it separately and add it to the ramen before serving.
- For extra flavor, try adding a dash of soy sauce, a squeeze of sriracha, or a spoonful of peanut butter to create a savory peanut sauce.
Tips:
- If you're using instant ramen, you can also try rinsing the noodles after cooking to reduce their stickiness.
- Get creative with your add-ins! Other frozen toppings, like rice cakes, can add variety to your ramen.
- Don't be afraid to experiment with different combinations of vegetables, proteins, and seasonings to find your perfect ramen bowl.
So, the next time you're in a pinch, remember that a delicious and nutritious meal is just a few simple steps away with ramen noodles and frozen vegetables.
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Baked potato with broccoli and cheese
Baked potatoes are a great, inexpensive meal for university students. They are versatile and can be loaded with various toppings and fillings. Here is a detailed recipe for a delicious and nutritious baked potato with broccoli and cheese, a classic comfort food with a scrumptious twist.
Ingredients:
- Potatoes (russet potatoes are recommended)
- Broccoli
- Cheese (cheddar or a mix of cheeses, preferably freshly grated from a block)
- Olive oil
- Salt and pepper
- Optional: milk, cream cheese, mustard, hot sauce
Method:
Preheat your oven to a temperature between 350°F and 425°F (or 180°C and 218°C), depending on how crispy you want your potatoes to be and how much time you have. Wash the desired number of potatoes and prick their skins with a fork. Drizzle or brush the potatoes with olive oil and sprinkle with salt and pepper. Place the potatoes on a baking sheet and bake for about an hour, or until tender.
While the potatoes are baking, prepare the broccoli by chopping it into small pieces. You can also steam or sauté the broccoli if you prefer it softer. Once the potatoes are baked, carefully slice them open and use a fork to slightly mash the insides. In a bowl, mix the mashed potato with grated cheese, broccoli, salt, pepper, and any optional ingredients you wish to add. You can also add butter or oil for extra creaminess.
Finally, scoop the broccoli-cheese mixture back into the potato skins and top with more cheese. Place the stuffed potatoes back in the oven for a few minutes to melt the cheese. Serve warm and enjoy!
Tips:
- You can save time by microwaving the potatoes instead of baking them.
- If you want a more indulgent dish, add bacon bits, sour cream, or chives.
- To add some protein, mix in some canned tuna or leftover cooked meat.
- For a truly decadent experience, top with crispy fried onions or shallots.
This recipe is a great, inexpensive, and nutritious option for university students, providing carbohydrates, vegetables, and protein. It is also easily customizable to fit your taste preferences and budget. Enjoy experimenting with different ingredients and creating your own loaded baked potato masterpiece!
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Homemade pizza with tortilla base
Broke university students in Europe often eat inexpensive meals like ramen noodles, pasta, potatoes, eggs, canned tuna, and beans. For a quick, easy, and cheap meal, they can try making a homemade pizza with a tortilla base. Here's how to make it:
Ingredients:
- Tortillas (soft flour tortillas)
- Olive oil
- Garlic powder
- Salt
- Black pepper
- Tomato sauce (pizza sauce or pasta sauce)
- Toppings (sliced chicken breast, green bell pepper, green onions, pepperoni, sausage crumbles, spinach, etc.)
- Cheese (mozzarella, shredded or grated)
- Oregano
Instructions:
- Preheat your oven to a high temperature.
- Place a tortilla on a baking sheet.
- Brush the tortilla with olive oil.
- Sprinkle garlic powder, salt, and pepper on top.
- Bake in the oven until golden, about 3 to 5 minutes.
- Remove from the oven and spread tomato sauce on top.
- Add your desired toppings. For a heartier meal, you can add protein like chicken or sausage. You can also add vegetables like bell peppers, onions, or spinach.
- Sprinkle mozzarella cheese on top.
- Bake in the oven again until the cheese is melted, about 5 minutes.
- Sprinkle oregano over the melted cheese.
- Slice the pizza into wedges using a pizza cutter or a knife.
- Enjoy your homemade tortilla pizza!
This tortilla pizza is a quick, easy, and inexpensive meal that can be customized with your favourite toppings. It's a great option for busy students who want a tasty and satisfying meal without breaking the bank.
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Eggs as a cheap source of protein
Broke university students in Europe often look for cheap and quick meals to make. While eggs are a good source of protein, they are not the best in terms of protein-to-volume ratio. One large egg contains 6 grams of protein and 70 calories. If you're only eating the egg whites, that's 3-4 grams of protein for 17 calories.
Eggs are a complete source of protein, providing all the essential amino acids that the body needs. They are also a good source of other important nutrients, such as choline and eye-protecting antioxidants like lutein and zeaxanthin. In addition, eggs are versatile and can be prepared in a variety of ways, making them a convenient and tasty option for students on a budget.
However, it's important to note that eggs have a relatively low protein content compared to other sources. For example, 4 ounces of 90% lean ground beef has 23 grams of protein, one medium chicken breast has 36 grams, and 3 ounces of salmon has 19 grams. If you're looking to consume a higher amount of protein in a single meal, you would need to eat a large number of eggs, which may not be practical or desirable.
That being said, eggs can still be a valuable part of a student's diet when combined with other protein sources. For instance, you can add eggs to meals containing beans, chickpeas, or lentils, which are all high in protein and provide additional nutritional benefits.
- Baked eggs (crustless quiche) with vegetables and/or meat
- Breakfast tacos with black beans and eggs
- Ramen noodles with melted cheese and a boiled egg
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University canteens for subsidised meals
University canteens are a great way for students to access subsidised meals. Many universities in Europe offer canteens or cafeterias that provide meals and snacks at discounted prices for students. These canteens are usually managed by different bodies and offer a variety of food options, from breakfast to dinner.
For example, UniGR students have access to canteens and cafeterias on various campuses, where they can enjoy preferential prices on meals. They can use their student cards from any of the six partner universities to gain access to these dining facilities and pay for their meals using the 'Mensakarte', which can be purchased at the canteen.
Similarly, students at Campus Belval and Campus Kirchberg can use their UniGR partner university student cards and pay for their meals in cash. However, the canteen at Campus Limpertsberg requires the Restopolis card, which can be obtained through a specific service. Campuses in Saarbrücken and Homburg are also open to all students, with preferential prices offered to those presenting their student cards from partner universities.
University canteens provide a convenient and affordable option for students to eat on campus, often with flexible payment methods. This allows students to save money on meals while still enjoying a variety of food choices. It is always worth checking with your university to see what dining options and discounts are available to students.
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Frequently asked questions
Here are some budget-friendly meals for university students:
- Instant noodles or ramen
- Homemade pizza using a tortilla or pita bread as the base
- Pasta with tomato sauce and a can of tuna
- Baked potato with broccoli and cheese
- Eggs are a cheap source of protein and can be made into a crustless quiche with vegetables and leftover meat
- Potatoes—they can be fried or mashed and served with eggs, stew, sauces, or sardines/Suya
Yes, many universities in Europe provide meals for students at a low cost or even for free. For example, in Portugal, campuses usually have canteens where a decent meal can be purchased for €2.75.
Yes, always look out for coupons and discounts when eating out. Many restaurants and fast-food chains will offer coupons in newspapers, apps, or circulars.
Some inexpensive and versatile ingredients include:
- Rice
- Beans
- Potatoes
- Pasta
- Eggs
