Developed by Rebecca Greco, Accredited Practicing Dietitian and Eating Well at Flinders Project Support Officer
There is a myth that eating healthily is too expensive and you need to slay away in the kitchen for hours like a Masterchef to make a delicious meal!
Don’t worry, I have developed a breakfast, lunch and dinner meal that will not break the bank and the only kitchen appliances you need to use are the essentials.
Breakfast: Baked avocado egg and toast $4.94
- Avocado: $3.00
- Egg: $0.44
- 1 packet Aldi Chia seeds: $1.40
- Slice of wholemeal bread: $0.10
Method: Preheat oven to 210°C (or fan forced oven to 190°C) degrees.
Cut the avocado in half, remove the seed and with a spoon, scoop out enough flesh to ensure an egg sits in the avocado.
Crack the egg into one half of the avocado, keeping within the edge of the avocado and sprinkle a pinch of paprika or black pepper.
Place the avocado into a small baking dish to help it stand. Place the avo+egg in the oven for 18-20 minutes or until cooked.
When the egg is cooked, remove the avocado and let stand for 2 minutes.
Serve onto a plate and sprinkle some chia seeds and any green herbs you have (chives, parsley or Italian herb mix).
Smash the leftover avocado onto a slice of toast.
Lunch: Tuna and rice salad $3.90
- Small can Woolworths tuna of your choice: $0.90
- 1 x Woolworths microwavable brown rice: $1.00
- 50g Baby spinach: 0.60
- 1 x tomato: $0.40
- 1 x cucumber: $1.00
Method: Microwave the rice according to instructions and add into a bowl.
Add in the tuna and mix.
Slice the tomato and cucumber and add to the rice and tuna mix.
Add the baby spinach.
For a vegetarian or vegan option: Replace the tuna with falafel ($1.00 each at the Central Markets, stall opposite the Big Table)
Dinner: Pesto pasta with peas, spinach and basil $4.10
- ½ packet of Woolworths spaghetti: $0.50
- 1 jar Woolworths pesto: $1.95
- ½ 500g packet frozen peas: $0.85
- ½ packet Logan Farm frozen spinach: $0.80
- Fresh basil: from the neighboursgarden 😉
Method: Defrost frozen spinach.
Cook pasta according to packet instructions.
Microwave peas and defrosted spinach according to packet instructions.
Drain the pasta and reserve a cup of boiling water from the saucepan.
Tip the pesto into the pasta and stir with the boiled water.
Mix the peas, spinach and basil leaves.
So there you go! 3 meals for less than 5 bucks! But if you find yourself stuck and strapped for cash…….
Weekly on-campus market has free and low-cost foods
What: It’s a community market, where you can buy and sell food and crafts/clothes/etc.
When: Every Thursday during term time from 12.00 to 1.30pm
Where: The OASIS Courtyard – OASIS is located at J7 on the campus map – walk from the library through the laneway to the building opposite car park 5.
Flinders University Student Association Student Assist Team
Check out the Flinders University Student Association Student Assist Team on firstname.lastname@example.org or 8201 2371.
Emergency food relief and financial advocacy services are available.