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.

See Oasis community market  for more details or contact Oasis on oasis@flinders.edu.au or 8201 3530

Flinders University Student Association Student Assist Team

Check out the Flinders University Student Association Student Assist Team on student.assist@flinders.edu.au or 8201 2371.

Emergency food relief and financial advocacy services are available.