5 simple ideas for meals - recipes for students

Student's life often requires fast pace and a large amount of energy. Long hours spent at the university, between lectures and classes, make it food It becomes important for maintaining concentration and well -being. However, there is not always time to cook or prepare complex meals. That is why it is worth reaching for simple, healthy and filling solutions that will provide the right nutrients, and at the same time are quick to prepare. Below you will find five ideas for meals and snacks that you can take to the university, providing yourself with energy for the whole day.

Whole grain sandwiches with additives that add energy

Full -grain bread is a great base for preparing filling sandwiches, which can be easily packed in a lunchbox and take with you to the university. Complex carbohydrates, which are in whole grain bread, are gradually digested, which allows you to maintain a constant energy level for a long time. The advantage of sandwiches is their flexibility - you can add a variety of ingredients depending on your preferences. To make the sandwich a full -fledged meal, it is worth adding protein, healthy fats and vegetables. For example:

• Chicken with avocado and spinach is a combination of animal protein and healthy fats and vitamins of green deciduous vegetables.
• Humus, pepper and cucumber create a plant version of a sandwich rich in fiber and antioxidants.
• An egg with a rocket and tuna paste is another proposal for people who need a solid injection of protein at the beginning of the day.
• Sandwiches can be easily prepared in the evening and take them to your backpack in the morning, which makes them a perfect take -out meal.

Nuts and dried fruit - a small snack, a large dose of energy

Nuts and dried fruit are a great snack that provides healthy fats, protein and carbohydrates in a compact form. They are perfect for little hunger between classes when there is a lack of time for a full meal. Nuts such as almonds, walnuts or cashews contain a lot of omega-3 fatty acids that support the work of the brain and nervous system. Dried fruit, such as apricots, dates or raisins, supply natural sugars that quickly increase the level of energy, and at the same time are rich in fiber, supporting digestion. Such a mixture is convenient to carry and does not require storage in the fridge, which makes it an ideal snack for the university. However, it is worth remembering to control the amount of dried fruit consumed, because they are more caloric than fresh fruit. It is good practice to prepare small portions in string bags, which you can always have at hand. If you are looking for an idea for a healthy, fast and full -fledged meal, see our smart food

Cocktails full of proteins and vitamins

Cocktails are a quick and easy way to provide the body with a solid dose of nutrients. Prepared on the basis of fruit, vegetables, milk or plant drinks, as well as the addition of protein, they are a nutritious meal that can be drunk on the way to the university or during a break between classes. Examples of simple cocktails:

• Banana cocktail with peanut butter and spinach - it is a combination of carbohydrates, healthy fats and deciduous vitamins.
• Blueberry cocktail with natural yogurt and chia seeds - full of antioxidants, protein and fiber, which supports digestion and gives a feeling of satiety.
• A green cocktail with avocado, kale and mango - rich in healthy fats, vitamins and minerals, ideal for strengthening the body and maintain concentration.
• Cocktails can be easily prepared in the morning or the day before and stored in tightly closed bottles.

Salads with porridge or quinoa - a to -out lunch filling

Salads with the addition of groats, such as millet, buckwheat or quinoa, are a great alternative to traditional lunch. Groats are a source of complex carbohydrates that provide energy for longer, and in combination with vegetables and protein create a balanced meal. Sample compositions of salads:

• Rice quinoa with baked vegetables, avocado and feta - a wealth of vitamins, fiber and healthy fats.
• Millet with chicken, dried tomatoes and rocket - a source of protein and antioxidants that support regeneration and concentration.
• Salad of buckwheat, beetroot, walnuts and goat cheese-an excellent option for people who care about the heart and circulatory system thanks to the large amount of omega-3 fatty acids and antioxidants.
• Salads can be prepared in advance and stored in tightly closed containers, which makes them an ideal solution for lunch during the day.

Energy homemade bars

Energetic bars are a quick way to satisfy hunger and provide energy without reaching for unhealthy sugar snacks. Homemade bars can be easily prepared based on oatmeal, seeds, nuts and natural sweeteners such as honey and dates. A simple recipe for energetic bars: Ingredients: oatmeal, chia seeds, peanut butter, honey, hazelnuts, dates. Preparation: Mix all ingredients in a bowl, and then transfer to a baking paper form. Bake at 180 ° C for 15 minutes. After cooling, cut into pieces. Homemade bars can be stored for several days in the fridge, which makes them an ideal snack for the university. Thanks to them, it is easy to avoid energy drops during the day.

Summary

Preparing healthy meals for a university does not have to be complicated. It is important to plan and choose ingredients that will provide the body with appropriate nutrients. Whole grain sandwiches, nuts, cocktails, salads and homemade bars are just a few proposals for quick and simple meals that will ensure energy for the whole day. Caring for their meals, students can maintain a healthy diet and increase their productivity and concentration during intense days at the university. If you are looking for an idea for a healthy, fast and full -fledged meal, see our smart food Sources Harvard T.H. Chan School of Public Health. "The Nutrition Source - Healthy Eating Plate & Healthy Eating Pyramid". Available at: https://www.hsph.harvard.edu/nutrtionSource/healthy-eating-plate/ Mayo Clinic. "Nutrition and Healthy Eating: Whole Grains". Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826 World Health Organization (WHO). "Healthy diet". Available at: https://www.who.int/news-room/fact-sheets/detail/healthy-diet National Health Service (NHS). "Eat Well: Vitamins and Minerals". Available at: https://www.nhs.uk/live-well/eat-well/