The Sprightly Spud

Can you hit your protein goal on a student budget?

Cooking at uni is riddled with challenges. The obvious financial contrasts of student wallets, are coupled with cramped shared kitchen spaces and limited equipment, in addition to the incredibly alluring Dominos 50% discount. For gym rats heading into further education, another challenge looms on the horizon: how to hit your protein goal, without spending all your student loan!

Many campuses are blessed with brilliant facilities for keeping up your fitness, whether that’s highly competitive sports teams, or simply vast strength and conditioning suites with affordable memberships. This is great, but its no secret that to get the most out of training, you have to eat well. This means a balance of protein, carbs and fats, along with a vibrant collection of micronutrients. 

So is it possible with a student lifestyle and bank balance? 

Why bother? 

Fitness junkies have somewhat of an obsession with this macronutrient, and for good reason. 

Regardless of whether you train or not, protein is responsible for repairing and building bodily tissues, driving metabolic reactions, maintaining pH and fluid balance, and keeping the immune system strong. It also has an involvement in transportation and storage of nutrients, in addition to its obvious function as an energy source. 

For any individual engaging in exercise, or with fitness goals, however, protein becomes even more important. It allows for repairs to the ‘micro-tears’ made in muscles when we work out to be repaired, and build back stronger, facilitating both strength gains and growth. Even if you’re more partial to cardio, adequate intake is vital to effective recovery from workouts, along with injury prevention. 

Finally, as the most satiating macronutrient, eating enough protein may help keep excessive hunger pangs at bay, and mean you’re less likely to have to shell out cash for snacks on-the-go.

When trying to eat as cheaply as possible, and maintain a packed social life, the temptation to survive on ultra-convenient McDonald’s Saver Meals and Chicken and Mushroom Pot Noodles is certainly present. 

To put things into context, a £1.79 McD’s Cheeseburger delivers 7.26g of protein per pound, and your favourite Noodle solution (available for £1.10 in Tesco), serves up 8.9g per pound. 

Lets face it, with a little bit of forethought, surely you could do better on your own…

Breakfasts of Champs

1. Bagel Butties

Ingredients;

• 1 bagel 
• 2 eggs
• 1 cheese slice 

Kudos to you if you can make it to a 9am lecture and still have time for a sit-down morning meal. As a result, it might be worth having a protein-packed fuel source that’s edible whilst your on the move, in hope that this will keep a Greggs trip on the way to campus at bay…

It goes without saying that bagels are a student staple. No cooking required, super cheap if you opt for own-brand, and higher in protein than ‘standard’ bread. Eggs are a solid source of affordable protein (that you don’t have to drink them raw to make gains), and melty cheese gives this meal a fast-food vibe. 

The process is simple; slice and toast your bagel, crack two eggs into a microwavable jug, and pierce the yolks and whites with a fork. Cover the jug with cling-film and pierce it, then cook on high for 40s, or until it looks cooked through. Place the bagel on foil, then top with the eggs and a cheese slice, and parcel it up. 

If you’re feeling fancy, add salt, pepper and herbs for added flavour. 

This comes to a total of just over 58p, and around 17g of protein. Or 29.3g of protein per pound. Ideal.

2. Banana Snack – Cakes 

Whilst these shockingly simple pancakes can make for an elaborate weekend brunch, adorned with all your favourite toppings, they can also be prepared the night before, packed up in a lunch box, and nibbled on the way to a lecture. Oats are extraordinarily affordable and flexible, providing a fantastic source of slow-releasing carbs to keep you energised throughout the morning. If you have protein powder already, then you can add a scoop into the batter for an extra boost.

Ingredients; 

• 1 large, ripe (or overripe) banana 16p 1.8g
• 2 medium eggs 50p 13g
• 1 tbsp baking powder (optional – it will make for fluffier pancakes but isn’t necessary)
• 20g Tesco Growers Harvest Porridge Oats 2p 2.2g
• Spray oil or oil to grease the pan 

In a bowl or jug, mash the banana until its as smooth or possible, then beat the eggs until the whites and yolks are combined, and mix these into the banana. Stir in the porridge oats and the baking powder if you’re using it. Heat a frying pan over a medium heat, then pour the mixture into small pancakes*. Cook them until they are able to be flipped with a spatula, then do the same on the other side until they are golden. 

Costing just 68p and serving up 17g of protein, this is a belter of a recipe, and very commute friendly!

*smaller pancakes are much easier to flip and manage!

3. Mega Yogurt Bowl 

For mornings where time is a little less scarce, a loaded yog bowl with some nifty high-protein additions can be a brilliant way to kick-off the day with some decent nutrition. Choosing an own-brand yogurt, and buying a bigger pot can help keep costs even lower, providing you have the fridge space to store it. What’s more, its a source of calcium and vitamins which will boost overall health. 

Frozen blueberries add colour, antioxidants, and are more affordable than fresh, whilst seeds are rich in omega 3s and fatty acids, helping keep you feeling satisfied for longer, and add crunch, Oats are a low cost alternative to cereal, and the honey sweetens everything wonderfully. 

If you have protein powder, then stirring a scoop into the yogurt works really well. However, protein powders can be pretty pricey, and aren’t necessary to get an adequate daily intake. 

Ingredients; 

• 300g Fat Free Greek Style Yogurt (use more if you’re a hungry bean) 
• 80g Frozen Blueberies. 
• 25g Mixed Seeds 
• 50g Porridge Oats (again, adapt the portion depending on your appetite) 
• 15g Squeezy Honey

Simply add all the ingredients to a bowl, and drizzle with honey for a £1.30, superfood stocked breakfast, with 32g of protein. That’s 24g per pound! Though this option is a little more expensive, and can’t really be eaten on the move, its certainly the most nutritious, and will leave you feeling fuelled up for all the fun of freshers. 

Hack your micro-rice

It is my firm belief that you can travel the globe with packets of rice. Depending on your mood, you can whip up a mediterranean masterpiece, or voyage to the shores of the Caribbean with a delightful coconut concoction in just 2 minutes. In general, supermarket own-brand rice packs cost between 45p, and £1, depending on the flavour and range. This certainly isn’t as economical than buying a big bag of dry stuff and cooking it yourself. Nevertheless, when kitchen equipment and space is at a minimum there is a lot to be said for microwavable foods, and few of us have mastered the knack to cooking tasty rice from scratch. 

Rice on its own isn’t a meal, but acts as a great base. A 250g ‘Growers Harvest Microwave Basmati Rice’ from Tesco costs just 45p, and delivers just under 9g of protein as a starting point for your dinner. 

1. The Humble Egg

Egg fried rice is a takeaway classic, and this homemade version is a fab way of packing in protein, veg, and flavour. The best part: its ready in minutes. 

Using tinned veg is not only cheap, but means you don’t have to worry about use-by dates, and if you want to add even more protein, you could easily add chicken to this recipe too. 

Ingredients; 

• 1 x 250g pack of Tesco egg rice
• 1 x 300g can Tesco Growers Harvest tinned garden peas
• 1 x 200g can Tesco tinned sweetcorn 
• 2 medium eggs
• 3 tbsp soy sauce 

To make this, simply crack the eggs into a pan, and begin to scramble them. Drain the peas and sweetcorn, then add these to the pan too. Allow everything to cook together, then add in your microwaved packet of rice and stir it until combined. Top with the soy sauce and you’re done!

Of course, you could add more seasonings, and any veg you have in the fridge. Whatever takes your fancy!

This dish works out at around 36g of protein in total, and 15.1g per pound, making it a certifiable protein powerhouse, and definitely cheaper than a Chinese takeaway.

2. Black Bean Fiesta 

Spice up your supper with this Mexican inspired dish worthy of any good ‘Cinco de Mayo’ party. With beans as your main protein source, three portions of veg, and an abundance of ‘healthy’ fats from the avocado, this is a tasty way to hit your nutritional goals. By picking flavoured rice, you avoid having to buy extra spices and seasonings too add zest to your meals. 

Canned beans and pulses are any vegetarian gym rat’s best friend, and they’re strikingly affordable too. If possible when you’re shopping choose ‘wonky’ veg – this not only helps to cut food waste from supermarkets, but cuts your costs as well. Not all supermarkets will stock these slightly uglier versions of vegetables, but if you spot them, snap them up!

Ingredients; 

• 1 x 250g bag Tesco Mexican Inspired Rice 
• 1 x 400g can black beans 
• 1 red onion 
• 1 avocado 

For an easy 12g of protein per pound, and 28g in total, begin by frying off the onion in a little oil. Drain and rinse the beans, then add them to the pan and heat them through. Throw in your microwaved rice, then top with the sliced avocado. 

If you have a lime lying around, a squeeze of juice will add to the Mexican vibes!

3. Reggae Reggae Chicken

Bring the West Indian vibes home to campus with this spicy spin on chicken and rice – the gym-bro classic. Even though shelling out £1.80 on a bottle of sauce might seem steep, its a versatile ingredient that can be used to add flavour to multiple meals in the future. Whilst bulk buying raw chicken and cooking it yourself is more affordable, it certainly takes up space and relies on you having the skills to prepare it safely. 

Ingredients;

• 1 x 250g bag Tesco Growers Harvest Basmati Rice 
• 1 x 125g pack of Tesco Wafer Thin Roast Chicken
• 200g of frozen mixed peppers 
• 50g Grace Jamaican Jerk BBQ Sauce (from a 375g bottle) 

Once again, this is super simple to prepare. Add your peppers to a pan with a little oil, then allow them to defrost and heat through whilst you slice your chicken. Put the chicken in the pan and let it warm up, then microwave the rice and combine it all with the sauce. 

It might not be quite as authentic as a home-cooked jerk chicken feast, but it certainly fits the bill in terms of muscular recovery, with a whopping 44.4g of protein in total, and 18.2g per pound!

Get Creative with Tins 

Its not just baked beans that come from tins, and there are numerous benefits to opting for canned groceries as a student. Firstly, they last for years, and don’t need to be refrigerated, meaning you don’t have to stress about storage space or use-by dates. Secondly, when it comes to veggies, they are packaged almost immediately after harvest, so maintain the same flavour and nutrient profiles as if eaten fresh or frozen. What’s more, the variety of protein sources packaged in a tin goes beyond tuna, with chicken, salmon, and even prepared curries all being available. 

1. Tinned tuna and potato salad 

The original tinned food, tuna is miraculously high in lean protein, lean, and also packs in many vitamins and minerals, iron, selenium, phosphorus, as well as healthy omega 3 fatty acids. When paired with potatoes, carrots and beans, it becomes the star of this super satisfying supper (or portable packed lunch). The yogurt brings the ingredients together beautiful, and tops things off with and additional 6g of protein. 

Ingredients;

• 1 x 145g tin tuna in spring water 
• 1 x 565g tin Tesco Growers Harvest New Potatoes 
• 1 red onion 
• 1 x 300g can Tesco Growers Harvest Sliced Carrots 
• 1 x 400g can cannellini beans in water 
• 1 lemon 
• 100g Fat Free Greek Style Yogurt 

Start off by draining your potatoes. You can chop them into any shape you like, or just leave them whole. Next, drain and rinse the beans, drain the carrots and tuna, and add them all to a large bowl with the potatoes. Finely chop the onion, and squeeze the juice from the lemon, then add them to the bowl with the yogurt. Mix it all together to combine, and you have a meal containing 56g of protein, for just £2.42, or 23g per pound!

If you happen to have any herbs lurking in the cupboards, pretty much anything goes well in this recipe, but dill makes for the ultimate pairing!

2. Tinned Salmon Pittas 

In addition to hitting your protein goals, its essential to consider your overall health when cooking at uni, hence why foods like salmon, which is rich in omega 3s and vitamins, along with nutrient dense vegetables like beetroot, can be extremely valuable in your diet. What’s more, staying on top of your nutrition could potentially help keep fresher’s flu at bay.  

Red peppers contain up to three times the vitamin C of an orange, yogurt is a source of vitamin D, and contains live cultures and onion is known for its antioxidant properties. So, fingers crossed that a nasty cold won’t be getting in the way of your training (or learning). 

If endurance sport is your jam, then beetroot may offer you more than just colour and flavour, with research suggesting it can boost athletes speed, power and oxygen capacity, amongst other things.

Ingredients; 

• 1 x 105g can Tesco Tinned Salmon 
• 100g fat free greek style yogurt 
• 2 x wholemeal pittas
• 1 x red onion 
• 1 x red bell pepper 
• 50g pickled sliced beetroot 

Begin by draining the can of salmon, finely dicing the onion and pepper, then mixing them in a bowl with the yogurt and beetroot. Lightly toast your pittas, then stuff them with the salmon mix. 

If you have lemon or dill on hand then these go really well too!

If ‘cook once, eat twice’ is your vibe, you can easily double the ingredients for this recipe, and eat the leftovers with rice or potatoes, for example, giving you another superfood stacked meal, with 21g of protein per pound and a total of 45g of muscle-building magic in total.

3. Sausage and Bean Pasta Bake 

It might not sound ‘gourmet’, but a tin of baked beans with pork sausages contains 24g of protein, and Tesco’s own-brand version costs just 50p. When paired with pasta, and extra canned veg, you get a simple, saucy and satisfying tea, without even having to cook up a pasta sauce. If you have any veg to use up, chuck this in too! 

Using the ‘fancy’ mozzarella takes this meal to the next level, but you could also use any grated cheese, or even cheese slices like the ones in the breakfast bagel recipe. Once again, having versatile herbs like oregano on hand is never a bad idea, they pretty much go with anything!

Ingredients; 

• 1 x 405g can of Tesco Stockwell & Co Baked Beans & Pork Sausages 50p 24g
• 1 x 200g can sweetcorn 49p 4.4g
• 100g Tesco Hearty Food Co Penne Pasta 9p 12.5g
• Half a ball of Tesco Creamfields Mozzarella 35p 17g 
• 2 tbsp oregano + extra to sprinkle 15p

Cook the pasta according to pack instructions, and heat the sausages and beans in a pan with the drained sweetcorn. When the pasta is cooked, drain off the water and add it to the beans with the oregano. When combined, pour the pasta and its sauce into a roasting dish, then slice up the mozzarella and lay it on the top. Grill or oven cook the pasta bake until the cheese is gooey and melty, then garnish with a little more oregano. 

At an unbelievable 57.9g of protein, this recipe truly proves that canned sausages and beans are not to be overlooked, especially when as part of a dish that offers you 36g of protein per pound!

Fakeaway Vibes 

Many of our favourite fast food and takeaway restaurants do their very best to rope in students with alluring deals. Albeit its a fine to get deliveries every now and again, they aren’t exactly sustainable (economically or nutritionally) every day. You can, however, easily chef up alternatives which are higher in micronutrients and protein, and cheaper too.

1. Pizza Wraps

Ok, these might not have quite the same appeal as a large stuffed crust pepperoni fresh from a cardboard takeaway box, but they’re healthier, higher in protein, and cheaper too. You can also personalise them with whatever toppings you fancy, whether that’s tuna and sweetcorn, ham and pineapple or even leftover macaroni cheese… 

You could even switch the ketchup for barbecue sauce, or get creative with the cheese by using feta or goat’s cheese. 

Ingredients;

• 2 large wholemeal wraps 25p 11g 
• 4 tbsp ketchup (or tomato puree) 9p
• 1/2 a ball of Tesco Creamfields mozzarella 0.35 17g
• 1 x 125g pack Tesco Eastmans wafer thin cooked chicken 97p 23.6
• 1 bell pepper (or any veggie of your choice)
• A sprinkle of oregano or Italian seasoning (optional) 0.59 1g

This one really isn’t rocket science. Preheat the over to 180 degrees. Place your wraps on a large baking sheet, then spread the ketchup evenly over them. Slice the mozzarella, chicken and pepper and lay them on the pizza in any artistic way that takes your fancy. Sprinkle over a little seasoning (or even hot sauce!), then cook the wraps in the oven for 6-8 minutes, or until the cheese is melty and the edges are starting to crisp. 

Et voila, for £2.25, you have a fake takeaway that delivers 52g of protein. That’s over 23g per pound!

2. BBQ Tofu Noodles 

Instant noodles have a reputation for being pretty lacking in nutritional value, but they don’t have to be…

Ingredients;

• 1 sachet of Tesco Hearty Food Co chicken flavoured noodles 
• 1/2 block Tesco Plant Chef organic firm tofu 
• 200g Tesco Growers Harvest mixed veg (frozen) 
• 50g bbq sauce 

33g 1.42

Cook the noodles according to pack instructions, adding the frozen veg into the pan with them. Chop the tofu into chunks, then add it to a bowl with the bbq sauce, mixing it until the tofu is evenly coated. In a pan, with a little spray oil, fry off the tofu until the bbq glaze is going crispy. Add the tofu to the noodles and veg.

In minutes, you have elevated this store cupboard staple to a meal with 33g of protein, that costs just £1.42, or 23g of protein per pound. 

3. No-Nandos Chicken Pittas 

The gym-bros go-to food spot, Nando’s is renowned for being ideal if you have macros to hit, nevertheless, it can get pretty spenny. This recipes uses 2 chicken breasts and makes 2 pittas, but if you have less of an appetite, you can always save the second breast for lunch or dinner the next day. 

Albeit you need to shell out on a bottle of peri sauce to get that Portuguese party tingling on your taste buds, this is still a more economical way of getting your hot chicken fix than hitting the local Nando’s each week.

If you’re veggie, you could always use tofu ‘steaks’ in place of the chicken here. 

Ingredients; 

• 2 chicken breast fillets 2.25 48g
• 2 wholemeal pittas 16p 11g
• 50g Nando’s peri-peri sauce 90p 0.3g
• 100g Greek yogurt 6.4g 17p
• 1 lemon 30p
• 2 garlic cloves, crushed or very finely chopped 10p
• A side salad, to serve, if you like 

66g

Begin by butterflying the chicken breasts (watch an online video if you’re unsure how to do this) to help them cook more quickly, then add them to a bowl and coat with the peri-peri sauce. 

Spray a pan with oil, and allow it to warm up over the hob. Cook the chicken breasts for roughly 5 minutes on each side, making sure it is entirely cooked through and not pink in the middle.

Meanwhile, in a separate small bowl, mix the yogurt with the juice of the lemon, and the garlic. 

Toast the pittas, and open them up lengthways. Fill them with the cooked chicken breasts and yogurt dressing, then serve with a side salad, or even some wedges if you fancy. 

Totalling £3.88, without the side salad, this meal is a little more of a treat. However, it serves up a whopping 66g of protein, and is certainly more affordable that the £14.90 you would pay for two chicken pittas at your favourite peri-peri outlet!

General Kitchen Tips 

1. Make the most of any discount you can! 

Many supermarkets have loyalty schemes (like a Tesco Clubcard) which give you access to deals and discounts. Ensure you are signed up if you can!

2. Opt for budget ranges

Particularly when it comes to ‘basic’ items, like pasta or rice, the cheapest variety is probably just as good as the more expensive one. Lots of shops now have ‘economy’ ranges, which are significantly more affordable than even their standard ‘own-brand’ offerings. For example, Sainsbury’s Stamford Street Co, Asda Just Essentials, and Morrisons Savers. Why pay more for the same stuff?!

3. Plan like a pro

Lets face it, fresher’s week is a free-for-all when it comes to spontaneous nights out and random pub crawls, but when the hype subsides, and you settle into the rhythm of lectures, societies and training, planning out meals for the week ahead can be a genius money-saving hack. 

In the first instance, if you know you have karate until 8pm on a Tuesday, for example, then you can schedule in a super-quick tea, rather than spending all night in the kitchen or resorting to a takeaway. Secondly, if you know what you’re going to be cooking, then you might be able to do a weekly online food order. This will save you the effort of lugging bags home from the shops, will mean you avoid the temptation of random supermarket purchases that you don’t really need, and decreases the number of times you are required to frequent your nearest convenient store – consequently reducing unnecessary spending. 

You can also make sure that you are choosing meals with similar ingredients, meaning you can shop more economically by buying larger containers. For example, having two meals using peppers means you can get a larger value bag, rather than just the one. 

Of course, its important to leave yourself some flexibility to be social and have fun. Perhaps buy meals for five days, but leave two days free for impulsive pub quiz nights, or pizza parties. Its also important not to overbuy if you have storage limitations. 

4. Tupperware is a gift

Any budget guru would say that batch cooking will save oodles of your precious time, money, and brainpower. (The latter of which is a particularly critical resource at uni). The internet offers an encyclopaedia of batch-cookable recipes which store well in the fridge, or can be frozen for a rainy day in the future. However, bulk cooking can also be as simple as making two portions of pasta one night, then having the other for lunch the next day.

As result, its worth investing in a couple of airtight storage boxes, to keep your grub fresh and tidy in the fridge. 

5. Stock your store-cupboard

There are a few essential items which unveil a world of protein-packed opportunities for budget cooking. 

Salt and pepper are basic are your best mates; nobody wants bland chicken or under seasoned  rice. Food doesn’t have to be complicated to be tasty. In addition to S+P, its worth having a couple of other herbs and spices, which can be used in lots of different dishes, and can add flavour and variety to your dinners. Things like Italian herb seasoning, chilli powder, and dill are all good options which feature in countless recipes. 

Furthermore, try to have some ‘bases’ for meals on hand. Cous cous, rice packets and pasta can all be paired with a veggie and protein source for a simple meal in minutes.