5 Healthy, Cheap and Easy Dorm Room Meals
All
you need is 5 vegetables (plus some pantry staples) to make 5 meals in 15
minutes or less that are packed with veggies, whole grains and protein and never run over 400 calories…
So here are the 5 veggies you need:
Bell peppers – any color will do
Tomatoes
Baby spinach, pre washed & bagged
Garlic
Red Onion
Monday – Egg White Scramble and Toast
Ingredients:
Bell
peppers, red onion, spinach, tomatoes (chopped)
3
egg whites (note: you can add a pinch of the yellow of one of the eggs if you
like the flavor)
1-3
tsp 1% milk
Cooking
spray
Salt
& Pepper
Whole
Wheat bread
Ketchup
or other condiments that you like with your eggs
Directions:
Heat
a large non-stick frying pan to a setting just
above medium.
In
large mixing bowl, whisk the eggs, milk and salt. Beat vigorously for 2
minutes. Add veggies to the mixture.
Spray
pan with cooking spray. Add egg mixture to the pan. Do not stir immediately.
Wait until the first hint of setting begins. Using a spatula or a flat wooden
spoon, push eggs toward center while tilting skillet to distribute runny
parts. Break apart large pieces as they
form with your spoon or spatula. You will come to a point where the
push-to-center technique is no longer cooking runny parts of the egg. Flip over
all the eggs. Allow the eggs to cook 15 to 25 seconds longer. Transfer eggs to
serving plates. Add salt and pepper to taste. Serve with ketchup and two slices
whole wheat toast.
Tuesday – Veggie Quesadillas with Refried (or whole) Black Bean
Ingredients:
Bell
peppers, red onion, spinach, tomatoes (chopped)
Low
fat shredded Mexican cheese blend
Refried
black beans or whole black beans
Taco
seasoning
Cooking
spray
High
fiber tortillas (either whole wheat or Mission low carb tortillas will do)
Salsa
Directions
Preheat
oven to 350 degrees
In
small pan, heat beans over medium heat. Add taco seasoning to beans, stir until
mixed through and heat for about 5 min until beans are cooked through.
Spray
a baking sheet with cooking spray. Lay tortillas out on the baking sheet. On
each tortilla, spread 1/4 cup refried beans (or whole beans), 2-3 Tbsp cheese,
and veggies. Fold tortillas over, and broil on low for 10 minutes or until
tortillas are browned and crispy on top. Serve with salsa & enjoy!
Wednesday – Quick Pita Pizzas
Ingredients:
Bell
peppers, red onion, spinach, tomatoes, garlic (chopped)
Pizza
Sauce
Whole
wheat pita pockets
Shredded
cheese (any kind will do)
Directions:
Preheat
oven to 350 degrees. On each pita pocket, spread pizza sauce, garlic, veggies,
and 1/4 cup cheese (max) on top.
Broil
in the oven for 5-10 min or until pita pockets are toasted through and cheese
is melted & bubbling.
Thursday – Healthy Grilled Cheese Sandwiches
Ingredients
Whole
wheat bread
Tomatoes,
Onions, Spinach, Garlic – chopped
Your
favorite cheese
Ketchup
Salt
& Pepper
Cooking
spray
Directions
Heat
a pan over medium high heat. Layer one slice of bread with a couple thin slices
of cheese (shouldn’t be more than 1oz). Top with healthy serving of all
veggies, salt & pepper and the second slice of bread.
Spray
pan / grill pan / panini press with cooking spray. Grill on both sides until
crispy and cheese is melted. Serve with ketchup!
Friday – Asian Stir Fry
Ingredients
Bell
peppers, red onion, spinach, tomatoes, garlic (chopped)
Soy
sauce or bottled Thai Red Curry Sauce
Tofu
Cooking
Spray
Minute
brown rice
Directions
Cook
brown rice according to package directions, set aside. Heat a pan over
medium-high heat, spray with cooking spray. Saute tofu in the pan with soy
sauce until lightly crispy on the outside. Set aside. Saute veggies and garlic
until tender, add soy sauce half way through cooking. Add tofu back to the pan,
add 1/4 cup of thai red curry sauce (or other low calorie asian sauce) if you
like – towards the end of cooking.
Serve
with brown rice.
