3 easy lunch meal ideas for students studying abroad

You’re a couple of weeks into your brand new semester abroad, and the novelty of eating out at local restaurants or exploring the school cafeterias have begun to wear off. After all, you’re an international student – and you can’t go spending your entire semester’s budget on food alone! Maybe, you’re just missing your mum’s homecooked food, or your dad’s weekend meals. And of course, you’re trying to make sure you eat healthy while still making it to class, extra-curriculars, internships, the gym, outings with friends, and all of the other activities that make studying abroad truly unforgettable.

While studying overseas can be a thrilling and enriching adventure, it also means adapting to a new environment. Among the things that can make students feel a little out of their comfort zone is cooking for themselves. No longer can you rely on familiar surroundings and family recipes, plus you’ll have to do all of the grocery shopping, prepping, cooking, and cleaning up on your own.

In a world where food prices are often rising and where you might be living on a limited budget, you need easy-to-prepare lunch recipes that won’t break the bank. These student meals are not only affordable but also packed with nutritional value. They're designed to help you make the most of your ingredients, providing you with sufficient energy and nutrition for studies, social activities, and exploration while abroad.

Whether you're an expert in the kitchen or a cooking novice, these quick and easy lunch ideas for college and university students (complete with cooking tips and lunch hacks) are crafted with simplicity and flavour in mind. Let’s dive in!

1. You’re fuelling up before heading out for some exercise

Fueling your body with the right nutrients is essential, especially when you have a busy day filled with studies and exercise. Whether you’re heading out to the gym, preparing for pilates, or just need that extra boost to keep you going throughout the day, grain bowls are a great protein-packed lunch recipe that's perfect for students on the go.

Including ingredients like quinoa, lean chicken or tofu, avocado, and a variety of vegetables, grain bowls offer a wholesome combination that's both satisfying and nutritious. Tailoring the ingredients to your taste preferences or dietary needs is simple, making it one of the versatile student meals that can be prepared ahead of time. You can even create themed bowls based on your favourite cuisines – think a Thai-inspired green curry bowl or a Japanese-inspired ‘sushi bake’ style salmon bowl. This meal doesn't just prioritise protein but also includes a balanced blend of carbohydrates and healthy fats, ensuring sustained energy levels. Here’s one simple idea to get you started:

Ingredients

• 2 chicken breasts or your preferred choice of protein (turkey breast, chicken thighs, and marinated tofu are also options!)
• 1 cup quinoa or a grain substitute of your choice (brown rice is a good gluten-free alternative, while white rice is ideal if you’re on a budget)
• 1 cup vegetables or avocado (Tip: look out for frozen vegetable premixes in the grocery store, which are great for both nutritional variety and convenience.)
• Salt, pepper, olive oil, and other seasonings to taste (Tip: spice and herb premixes like Italian or Cajun seasoning, or even garlic salt go a long way in making simple meals taste amazing)

Method

STEP 1

Steam your vegetables for 5-10 minutes, depending on the vegetables you’re using. (Tip: if you have a microwave, put those veggies into a shallow dish, add 1-2 tbsp of water, and microwave them on high for 4-8 minutes. It cuts down on cooking time while turning the veggies nice and soft!)

STEP 2

Marinate chicken (or your protein of choice) in olive oil, salt, pepper, and seasonings of your choice. (Tip: to get the maximum flavour possible, marinate the night before and leave it in the fridge until you’re ready to get cooking.)

STEP 3

Grill chicken on the stovetop for 6-7 minutes on each side until cooked.

STEP 4

Cook quinoa (or your grain of choice) according to package instructions. (Tip: to save even more time, look out for microwaveable single servings of rice in the grocery store.)

STEP 5

Mix your protein, grains, and veggies into a bowl – or slice and arrange into a tortilla wrap for some extra carbs. Dig in, and enjoy your protein-packed meal!

2. You only have thirty minutes (or less!) before your next class

In need of quick lunch ideas? You can’t go wrong with instant noodles. However, the flavouring packets you’ll find in your noodle packet can be high in sodium and relatively low in nutritional value – even though they taste great!

Here’s an equally fast alternative to help you take your noodles to the next level in both nutrition and taste. By ditching the pre-packaged seasoning and adding fresh ingredients like vegetables, lean proteins, and herbs, you transform a simple packet of instant noodles into a gourmet meal. Whether it's tossing in some spinach, a boiled egg, or a splash of soy sauce, these small additions not only enhance the flavour but also increase the meal's nutritional content – giving you the energy needed to last the rest of the school day. Experimenting with different ingredients also provides variety, so you never get bored with the same old noodle dish.

Ingredients

• 1 packet of dry or instant noodles
• 1 egg
• 1 cup fresh or frozen spinach (or any vegetable of your choosing)

Broth ingredients

• 2 tsp soy sauce
• 1 tsp stock powder (you can find chicken, beef, or vegetable stock powder in the grocery store in powder or cubed form)
• ½ tsp or a dash of sesame oil (Tip: don’t pour in too much, as sesame oil can be very overpowering.)

Method

STEP 1

Put the noodles in to boil. You can use the flavour packet and cook them normally, or set the packet aside for another day when you really need a fast flavour fix.

STEP 2

Add the fresh or frozen spinach. You don’t have to wait for the noodles to come back up to a boil, as spinach cooks very fast. (Tip: other fast-to-cook protein sources include soft tofu and mushrooms.)

STEP 3

Add in the soy sauce and stock powder, and adjust to taste.

STEP 4

Crack the egg in.

STEP 5

Top with sesame oil and serve. (Tip: chilli oil is another great option if you prefer some spiciness in your meal! Another Tip is that if you want the sesame oil to be a little more subtle, add it into the pot while it’s still cooking so the aroma isn’t as strong.)

3. You’re tired and just don’t feel like using the stove today

We get it – there are some days you just don’t want to use the stove or the microwave, or any other appliance lying around your dorm. However, whether it’s due to finals, midterms, or simply not feeling up to it, you should still have a healthy and nutritious ‘no-cook’ lunch to give you the energy you need.

One way you can prepare for such low-energy days is to stock up on canned ingredients at the grocery store. Pre-cooked canned food can often be eaten as-is (if you don’t mind them being a little cold) and can include everything from chicken curry to pinto beans. If your local grocery store sells rotisserie chicken, a single chicken can be shredded up and used to make between four to five portions – giving you extra bang for your buck.

Another way is to focus on sandwiches. Pick out a bread of your choice, and pair it with sliced meats like ham or bacon, vegetarian proteins like halloumi, and veggies that can be eaten raw (lettuce, tomatoes, and cucumbers come to mind). Or remove the bread, and you’re left with a delicious salad that’s great on the go and easily scaled up for fuss-free weekend meal plans.

Ingredients

• 1 cup of shredded rotisserie chicken or a protein of your choice (pre-sliced deli meats, halloumi cheese, or even instant falafel are all good alternatives)
• 1 can of chickpeas, drained and rinsed
• 1 large ripe avocado
• 1 tomato, diced
• ½ red onion, finely chopped
• Juice of 1 lemon
• Salt and pepper to taste, or your choice of pre-bottled salad dressing

Method

STEP 1

Chop, cube, or mash the avocado in a bowl, depending on your preferred texture.

STEP 2

Add the chickpeas to the avocado and lightly toss them together. (Tip: you can save the chickpea water to use for later! Also known as aquafaba, the starchy liquid can be used as a plant-based alternative to eggs or whipped cream when baking.)

STEP 3

Stir in the shredded chicken, tomato, red onion, lemon juice, salt, and pepper, and toss. Adjust seasoning to taste, or add pre-bottled salad dressing if desired.

Confidently prepare for student life abroad with IDP

Studying abroad doesn’t have to mean sacrificing delicious, nutritious meals. With these easy lunch ideas and tips by your side, you can whip up everything from a protein-packed lunch to a fancy meal for friends. And as your cooking skills improve, you can expand your recipe repertoire to things like one-pan oven meals, one-pot stovetop meals, and so much more.

If you’re still feeling nervous about embarking on your overseas studies, that’s where overseas education consultants like IDP come in. Our consultants are on hand to help you navigate the ins and outs of studying abroad – from academic concerns like understanding the IELTS English proficiency test and choosing the right courses to suit your interests, to everyday student essentials like figuring out the best late-night snacks for burning the midnight oil. Plus, if you’re already counting down the days till you fly off, this six-month study abroad preparation checklist will help you figure out what’s left to do.

Ready to pursue a successful student life abroad? Book a counselling session with IDP today and boost your confidence when applying to universities overseas!

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