Quick, simple and nutritious meal ideas


Some timely nutrition advice from Rebecca Greco from Nourish Adelaide. Bec used to run nutrition related programs here at Flinders and maintains a strong interest in student nutrition (i.e. nutrition for students, not how nutritious a student is). 

Quick, simple and nutritious meal ideas 

Are you struggling with cooking a nutritious, simple and delicious meal with all of the chaos that is happening at university…. and you know, the entire world!

Trust me, you are not alone.

Below are a few recipe ideas to help you eat something delicious – yet quick to whip up while studying at home.


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

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 neighbours garden 😉

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.

Written by Rebecca Greco, Accredited Practising Dietitian, Flinders University Alumni and owner of Nourish Adelaide




Posted in

Leave a Reply