Pescatarian Student Meals

Breakfast

1. Avocado Toast with Smoked Salmon
   • Ingredients: Whole grain bread, avocado, smoked salmon, lemon juice, salt, pepper.
   • Instructions: Toast the bread, mash avocado with lemon juice, salt, and pepper, spread on toast, and top with smoked salmon.
2. Greek Yogurt with Honey and Fresh Berries
   • Ingredients: Greek yogurt, honey, mixed berries.
   • Instructions: Spoon Greek yogurt into a bowl, drizzle with honey, and top with fresh berries.

Lunch

1. Tuna Salad Wraps
   • Ingredients: Canned tuna, Greek yogurt or mayonnaise, celery, red onion, lettuce, whole wheat tortillas.
   • Instructions: Mix tuna with Greek yogurt/mayo, chopped celery, and red onion. Place a scoop on a tortilla, add lettuce, and roll up.
2. Quinoa and Shrimp Salad
   • Ingredients: Quinoa, cooked shrimp, cherry tomatoes, cucumber, red onion, feta cheese, olive oil, lemon juice, salt, pepper.
   • Instructions: Cook quinoa and let it cool. Combine quinoa, shrimp, chopped vegetables, and feta. Drizzle with olive oil and lemon juice, and season with salt and pepper.

Dinner

1. Lemon Garlic Baked Salmon
   • Ingredients: Salmon fillets, lemon, garlic, olive oil, salt, pepper.
   • Instructions: Place salmon on a baking sheet, drizzle with olive oil, top with minced garlic, lemon slices, salt, and pepper. Bake at 375°F (190°C) for 20 minutes.
2. Vegetable Stir-Fry with Tofu and Brown Rice
   • Ingredients: Firm tofu, mixed vegetables (broccoli, bell peppers, carrots, snap peas), soy sauce, garlic, ginger, brown rice.
   • Instructions: Cook brown rice. Sauté tofu until golden, remove from pan. Stir-fry vegetables with garlic and ginger, add tofu back, and stir in soy sauce. Serve over rice.

Snacks

1. Houmous and Veggie Sticks
   • Ingredients: Houmous, carrot sticks, cucumber sticks, bell pepper slices.
   • Instructions: Dip veggie sticks in hummus for a quick, nutritious snack.
2. Chia Seed Pudding
   • Ingredients: Chia seeds, almond milk, honey or maple syrup, vanilla extract, fresh fruit.
   • Instructions: Mix chia seeds with almond milk, sweetener, and vanilla. Refrigerate overnight. Top with fresh fruit before serving.

Tips for Pescatarian Student Meals

• Meal Prep: Prepare ingredients like quinoa, rice, and chopped vegetables ahead of time to save time during busy weekdays.
• Frozen and Canned Options: Utilize frozen vegetables and canned beans or fish for quick and affordable meal components.
• Batch Cooking: Make larger portions of meals like soups, stews, and casseroles to have leftovers for multiple days.
• Simple Seasonings: Lemon, garlic, olive oil, salt, and pepper can elevate simple dishes without needing a lot of spices or complex ingredients.

These meal ideas offer a balance of proteins, healthy fats, and carbohydrates, ensuring you stay energized and nourished throughout your studies.