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Recipes are organized by meal type—breakfast, lunch, side dishes, mains, and desserts—and emphasize fast preparation, simple ingredients, and using affordable pantry staples. The guide aligns choices with the Australian Guide to Healthy Eating, includes a healthy food group framework, and provides cost-saving tips such as planning, portioning, cooking in bulk, and smart shopping to support nutritious eating on a budget.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/food-for-thought-quick-cheap-and-healthy-meals-for-university-students/270607/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/food-for-thought-quick-cheap-and-healthy-meals-for-university-students/270607.png","ImageObject",300,407,{"name":92,"@type":93},"Seraphina","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-21","2026-09-15",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",13,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is the purpose of Food for Thought?","Question",{"text":113,"@type":114},"Food for Thought provides quick, cheap, and healthy meal ideas for university students, helping readers eat well while staying on a budget.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How are the recipes organized in the booklet?",{"text":118,"@type":114},"Recipes are grouped into sections for breakfast, lunch, side dishes, main meals, and desserts, with multiple specific recipes listed under each.",{"name":120,"@type":111,"acceptedAnswer":121},"What guidance is used to keep meals healthy?",{"text":122,"@type":114},"The booklet’s recipes are based around the Australian Guide to Healthy Eating and include a food group guide to support balanced daily choices.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},270607,1790021922,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146},962075114101,"https://ap-avatar.wpscdn.com/avatar/e000253a75eb197efd?x-image-process=image/resize,m_fixed,w_180,h_180&k=1780044092746381165","Food for Thought  \nQUICK, CHEAP AND HEALTHY MEALS  \nFOR UNIVERSITY STUDENTS  \nPresented by Charles Darwin University and Allianz  \nCredit-Tourism NT/Shaana McNaught  \nContents  \nINTRODUCTION 3  \nHEALTHY FOOD GUIDE 4  \nRECIPES – BREAKFAST 5  \nQuiche in a Mug 6  \nZucchini Slice 7  \nBacon & Cheese Muffins 8  \nSaucy Bean Baked Eggs 9  \nMixed Berry Smoothie 10  \nGinisang Ampalaya with Egg 11  \nCoconut Pikelets 12  \nRECIPES – LUNCH 13  \nFish Cakes 14  \nKale Quinoa Salad 15  \nCorn Fritters 16  \nThe Easiest Egg Fried Rice 17  \nCupboard Soup 18  \nRECIPES – SIDE DISHES 19  \nSnake Bean Dish 20  \nGwyneth Paltrow’s Carrot Salad 21  \nGarlicky & Spicy Cucumber Salad 22  \nRECIPES – MAIN 23  \nFish Fillets with Orange Sauce 24  \nEast Salmon Poke Bowl 25  \nSpinach & Feta Tart 26  \nItalian Meatballs 27  \nTeriyaki Noodle Stir Fry (Vegan) 28  \nTwo Ingredient Dough Recipe 29  \nAussie Steak 30  \nRicotta Gnocchi 31  \nBasil Pesto with Almonds 32  \nRECIPES – DESSERTS 33  \nThe Moistest Chocolate Mug Cake 34  \nCoconut Milk Mango Chia Pudding (Vegan) 35  \nEasiest apple cake ever 36  \nTahini Chewy Bars (Vegan) 37  \nTHE 10 BEST BRAIN FOOD SNACKS FOR STUDYING 38-39  \nREFERENCES 40  \nFood for Thought | 1  \nFood for Thought | 2  \n2 | Food for Thought  \nIntroduction  \nHello CDU Students,  \nHere’s 20+ Healthy budget-friendly meal ideas to keep your taste buds happy, your belly full, and your budget on track!  \nThe recipes in this booklet are based around the Australian Guide to Healthy Eating. All food used in the recipes can be obtained from local grocery outlets and fresh food markets.  \nI know it’s easier to stop and grab some fast food but taking a few minutes to prepare a homemade meal can be both nutritious and therapeutic. So, take the time to take care of yourself!  \nTOP TIPS TO SAVE ON FOOD SHOPPING AND EATING HEALTHY ON A BUDGET  \nu Plan, prepare, and portion your meals ahead of time is one of the most effective tools for keeping your food budget in check. Plan your meals for the week, write a grocery list and stick to it!  \nu Don’t go shopping on an empty stomach as you will buy things you don’t need or unhealthy options.  \nu Invest in a slow cooker. There are cheap meat cuts available, that when cooked in aslow cooker, are super tender. Also, most slow cooker recipes are easy to make anda great way to cook a large amount to share with friends or freeze for another time.  \nu Save time and money by taking your lunch and snacks to university.  \nu Use all your food. If you have leftovers, use them as fillers in wraps, sandwiches.  \nu Fresh fruits and vegetables are always the healthiest options; however, they can add up, so purchase fresh food that is in season. The local markets are an excellent source of cheaper local fresh food.  \nu Cook double and freeze the extra food so you can defrost when you are busy with assignments and final exams.  \nBest Wishes,  \nCharles Darwin University and Allianz 1st Edition – July 2020  \nFood for Thought | 3  \nEnjoy a wide variety of nutritious foods from these five food groups every day. Drink plenty of water.  \nGrain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties  \nMuesli  \nPolenta  \nVegetables and legumes/beans  \nQuinoa  \nFettuccine  \nPenne  \nRed kidney  \nbeans  \nWheat flakes  \nRed lentils Chickpeas  \nRed kidney  \nbeans  \nLentils  \nMixed nuts  \nChickpeas  \nLean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans  \nFruit  \nMilk, yoghurt, cheese and/or alternatives, mostly reduced fat  \nUse small amounts  \n4 | Food for Thought  \nOnly sometimes and in small amounts  \nBreakfast  \nFood for Thought | 5  \nQuiche in a Mug  \nThis delicious spinach and cheddar quiche can be made from scratch in only five minutes – in your microwave. This quiche tastes so good, and it has that creamy consistency of quiche that isn’t too dry. It’s salty from the cheese and is packed with good-for-you spinach.  \nSERVES 1  \nPREPARATION TIME 2 minutes COOKING TIME 3 minutes  \nINGREDIENTS  \n1/2 cup chopped froz","cbCailQkKg8yKP6k","https://ap.wps.com/l/cbCailQkKg8yKP6k","pdf",5201726,44,"English","# Introduction\n## Healthy food guide\n# Recipes - Breakfast\n## Quiche in a Mug\n## Zucchini Slice\n## Bacon & Cheese Muffins\n## Saucy Bean Baked Eggs\n## Mixed Berry Smoothie\n## Ginisang Ampalaya with Egg\n## Coconut Pikelets\n# Recipes - Lunch\n## Fish Cakes\n## Kale Quinoa Salad\n## Corn Fritters\n## The Easiest Egg Fried Rice\n## Cupboard Soup\n# Recipes - Side Dishes\n## Snake Bean Dish\n## Gwyneth Paltrow’s Carrot Salad\n## Garlicky & Spicy Cucumber Salad\n# Recipes - Main\n## Fish Fillets with Orange Sauce\n## East Salmon Poke Bowl\n## Spinach & Feta Tart\n## Italian Meatballs\n## Teriyaki Noodle Stir Fry (Vegan)\n## Two Ingredient Dough Recipe\n## Aussie Steak\n## Ricotta Gnocchi\n## Basil Pesto with Almonds\n# Recipes - Desserts\n## The Moistest Chocolate Mug Cake\n## Coconut Milk Mango Chia Pudding (Vegan)\n## Easiest apple cake ever\n## Tahini Chewy Bars (Vegan)\n# The 10 Best Brain Food Snacks for Studying\n# References","[{\"question\":\"What is the purpose of Food for Thought?\",\"answer\":\"Food for Thought provides quick, cheap, and healthy meal ideas for university students, helping readers eat well while staying on a budget.\"},{\"question\":\"How are the recipes organized in the booklet?\",\"answer\":\"Recipes are grouped into sections for breakfast, lunch, side dishes, main meals, and desserts, with multiple specific recipes listed under each.\"},{\"question\":\"What guidance is used to keep meals healthy?\",\"answer\":\"The booklet’s recipes are based around the Australian Guide to Healthy Eating and include a food group guide to support balanced daily choices.\"}]","Food for Thought - Quick, Cheap and Healthy Meals for University Students | PDF",1789456122,111]