Affordable and easy to prepare meals for students: Breakfast edition

Studies have consistently shown that eating a nutritious breakfast positively impacts cognitive function, memory, and concentration. As you've probably figured out by now, immersing yourself in a new culture and adapting to a different educational system while studying abroad means you need all the mental clarity and focus you can get. This is where the nutrients derived from a balanced breakfast come in to provide your brain with the fuel it needs to absorb information, solve problems, and excel in your coursework.

Moreover, indulging in a satisfying morning meal can significantly affect your mood and emotional state. For instance, the experience of studying abroad can be exhilarating yet challenging. You might even start to have moments of homesickness or stress. But a hearty breakfast can act as a source of comfort, boosting your mood and helping you face the day's adventures with resilience.

Breakfast is also your secret weapon for sustained energy if you’re embarking on early morning classes or engaging in extracurricular activities. Skipping this crucial meal may lead to midday energy crashes and a decreased ability to fully participate in your academic and social pursuits. By refueling your body in the morning, you set yourself up for a productive and dynamic day ahead.

But how do you go about venturing into the realm of affordable and easy-to-prepare breakfast recipes, you ask?

Fret not, culinary explorers! It's time to unleash your inner chef and get those apron strings tugged. Whether you are a weekend meal planner or a grab-and-go kind of college student, read on to discover our top quick and nutritious breakfast ideas for common situations you might find yourself in!

Mornings with early classes can leave students racing against the clock. Amidst the flurry of getting dressed, gathering books, and mentally preparing for the day, breakfast often takes a backseat.

Here are some easy-to-prepare meals that are as swift as your morning routine. These recipes ensure you're fuelled up, even when time is scarce.

Overnight oats

The key to conquering these types of early mornings? Preparing ahead! Overnight oats are undoubtedly your ticket to a hassle-free breakfast. Simply assemble your preferred amount of oats, favourite toppings, and milk the night before, and wake up to a ready-to-eat, nutritious meal.

Ingredients

• Rolled oats

• Milk

• Yogurt

• Chia seeds

• Maple syrup

Method

• Step 1: Combine oats, milk, yogurt, chia seeds, and a touch of maple syrup in a jar.

• Step 2: Allow the jar to rest in the fridge, allowing the oats to absorb the goodness for a minimum of 2 hours.

• Step 3: The following day, add your choice of toppings and enjoy.

Cold sandwiches

Embrace simplicity with cold sandwiches — an alternative worth considering for those hectic mornings. Prepare them the night before, and you'll have a fuss-free grab-and-go breakfast.

Ingredients

• 1 can of chunky tuna, drained

• 1 red bell pepper, julienned

• 3 scallions, thinly sliced

• 1 cup of parmesan cheese, shredded

• ½ cup mayonnaise

• 2 tbsp sour cream

• 2 tbsp Dijon mustard

• 1 tbsp lemon juice

• 1 tsp dried basil leaves

• Whole wheat bread

• A dash of pepper, to taste

Method

• Step 1: Prep your ingredients.

• Step 2: Mix tuna, bell peppers, and green onions in a bowl.

• Step 3: In a separate bowl, combine the parmesan cheese, mayonnaise, sour cream, Dijon mustard, lemon juice, and dried basil leaves. Mix well.

• Step 4: Assemble the mixture onto the slices of whole wheat bread and chill overnight.

The joy of a day with no classes! It's the perfect opportunity to catch up on assignments, explore your host city, or simply relax. And with a bit more time on your hands, you can indulge in a hearty breakfast whipped up to perfection.

Consider these cheap breakfast ideas that turn your free mornings into delightful feasts.

Shrimp Lo Mein

Longing for the nostalgic taste of noodle dishes from your upbringing while studying abroad? Fear not! With international grocery stores like the wide range of Asian Groceries in Auckland, New Zealand, and even Asian Groceries in London, you always have a place to shop for ingredients that will transport you back to those cherished flavours.

Ingredients

• 230g of large shrimp, peeled and deveined

• 450g of fresh pre-cooked lo mein noodles, egg noodles, or ramen noodles

• 3 tbsp vegetable oil

• 3 cups of your preferred vegetables, finely chopped

• 1 cup snow peas, trimmed

• White ground pepper, to taste

• 3 tbsp soy sauce

• 1 tbsp oyster sauce

• 1 tbsp Chinese rice wine

• 1 garlic clove, minced

• 1 tsp sesame oil

Method

• Step 1: To prepare the sauce, combine the soy sauce, oyster sauce, Chinese rice wine, garlic clove, and sesame oil. Set aside.

• Step 2: Follow the instructions on the noodle package, and boil till cooked. Toss the cooked noodles with a tablespoon of vegetable oil to prevent them from sticking. Set aside.

• Step 3: Add a tablespoon of vegetable oil in a wok or deep pan over a medium flame, and cook the shrimp for 3-4 minutes. Set aside.

• Step 4: On medium-high heat, add the remaining vegetable oil and cook the julienned vegetables and snow peas. Stir-fry for 4 minutes.

• Step 5: Add the cooked shrimp and noodles, and pour the prepared sauce into the wok or pan. Toss for about a minute.

• Step 6: Turn off the heat and plate with a sprinkle of white ground pepper.

Spinach omelette

Omelettes are a swift and healthy masterpiece that bursts with flavour. In just a few minutes, you'll have a hearty meal that's as good for your taste buds as it is for your well-being.

Ingredients

• 1 tbsp unsalted butter

• 2 large eggs

• ⅛ tsp salt

• Ground pepper, to taste

• 1 packed cup of baby spinach

• 1 tbsp parmesan cheese, grated

Method

• Step 1: Start by dividing the unsalted butter into two equal portions. Melt one portion of the butter in a non-stick frying pan set over medium heat.

• Step 2: While the butter is melting, combine the large eggs, salt, and a sprinkle of black pepper (if desired) in a small bowl. Whisk until thoroughly blended. Set aside.

• Step 3: Add the baby spinach and a pinch of salt to the pan. Stir occasionally till the spinach wilts completely, which should take around 1 minute. Set aside.

• Step 4: Add the remaining butter to the pan, and on medium heat, pour the egg mixture into the pan. Gently shift the eggs continuously, allowing curds to form gradually.

• Step 5: With the spatula, carefully lift portions of the cooked egg, allowing the uncooked parts to flow beneath. Cook until the top remains slightly wet, yet no liquid egg remains — this should take about 1 to 1½ minutes.

• Step 6: Remove the pan from the heat. Sprinkle the grated Parmesan cheese onto one side of the omelet.

• Step 7: Distribute the spinach evenly over the cheese. Fold the omelette, and transfer it onto a plate. Serve.

We've all been there — burning the midnight oil, cramming for an exam, or perfecting that presentation. But when dawn breaks and the fatigue sets in, your body craves an energy boost.

Say goodbye to exhaustion and hello to these revitalising breakfasts that replenish your energy levels and keep you alert throughout the day.

Fruit and nut breakfast bowl

Packed with vibrant fruits and nutrient-rich nuts, this bowl of goodness is the ultimate pick-me-up to recharge your energy levels and keep you focused throughout the day.

Ingredients

• 6 tbsp porridge oats

• 2 oranges

• 100ml of 0% fat Greek yoghurt

• 60g of raisins, nuts, goji berries, and seeds

Method

• Step 1: Cook oats as directed or until thickened in a non-stick pan.

• Step 2: Peel and remove the membranes of the oranges. Chop.

• Step 3: Serve by layering porridge, yoghurt, oranges, and the mixed fruit, nut, and seed blend in bowls.

Partying might arguably be integral to the student experience, especially when studying abroad. Yet, the revelry can leave you needing a detox and rejuvenation the next morning.

Bid farewell to the aftermath of a lively night and embrace these breakfasts that nourish your body and help you conquer the remnants of last night's adventures.

Banana almond smoothie

Revitalise after a night of festivities with a banana almond smoothie — a speedy remedy packed with essential nutrients to help soothe that post-party hangover.

Ingredients

• 1 medium to large frozen banana

• 1 tbsp almond butter

• 2 tbsp flax seeds

• ½ cup almond milk

• Honey, to taste

• Vanilla extract, to taste

Method

• Toss all the ingredients into a blender and blend until smooth.

• Pour into a glass and serve.

Whether you choose the route of flipping an omelette or blending a smoothie, these cheap and easy-to-prepare breakfast ideas are more than just culinary creations; they are your allies in conquering the challenges and seizing the opportunities that studying abroad presents. The same applies to our list of easy-to-prepare meals to whip up for lunch and healthy late-night snack ideas.

And, you’ll find a similar friend in IDP.

Before you embark on your journey of studying abroad, get support and invaluable advice from an education advisor like IDP. We’ll be your constant companion, ready to support your aspirations every step of the way. From course selection and scholarship options to enhancing your financial planning with our Cost of Living Calculator, IDP is your partner in turning your dreams of studying abroad into reality.

Book a free consultation session with us today and take the first step towards an unforgettable educational journey overseas, and the first of many breakfasts there.

Enquire with us to drop us a question.