FIRST-YEAR

FEAST: EASY
RECIPES &
MEAL HACKS
FOR RES LIFE"
 Meal Ideas
1.1 Honey Garlic Fried Chicken
1.2 Spaghetti Bolognese
1.3 Lentil Curry
C O N T E N T S
1.4 Chickpea & Spinach Curry
1.5 Stuffed Bell Peppers
1.6 One-Pot Creamy Pasta
1.7 Veggie Stir-Fry with Noodles
1.8 Stuffed Jacket Potato
1.9 Oven-Baked Chicken with Roasted Vegetables
1.10 Egg Fried Rice
1.11 Chicken Wrap
1.12 Mashed Potatoes with Mini Steak
1.13 Homemade Tortillas
1.14 Homemade Pita Bread
1.15 Crumbed Flaming Hot Chicken Strip Burger
1.16 Vegetable Curry with Koo Mixed Vegetables
1.17 Chicken and Mushroom Soup
1.18 Bibimbap-Inspired Meal

Breakfast Ideas
2.1 Chia-Seed Pudding
2.2 Overnight Oats
O F

Advice & Tips for Grocery Shopping

3.1 Discount and Loyalty Cards
3.2 Shopping the Sales
3.3 Buying Generic Brands
3.4 Smart Shopping for Fresh Produce
T A B L E

3.5 Meal Planning

3.6 Buying Milk
3.7 Shopping Tips

Grocery List Inspiration

4.1 Butchery
4.2 Sauces
4.3 Fridge Essentials
4.4 Pantry Staples
4.5 Vegetables
4.6 Spices and Flavorings
4.7 Snack Items
4.8 Toiletries
4.9 Detergents
 MEAL IDEAS

HONEY GARLIC FRIED CHICKEN

Easy, homemade crispy chicken
tossed in a spicy-sweet honey
garlic sauce. Served with cooked
veggies and rice.

The choice of vegetable or carb is up to you!!

Serving suggestion: Add lettuce on the side

Cook Time: 25-30 minutes

Simpler suggestion: instead of creating crispy chicken

you can
just coat the chicken in spices and fry normally and
then dip into the sauce

Ingredients:
2 chicken breasts/ any chicken pieces 2 garlic cloves, chopped/ minced
Flour garlic
Milk Spices of your choice
Oil Salt and pepper to taste
1 teaspoon baking powder Rice
Honey Korean Gochuchang sauce (or any hot
sauce of your choice)
Instructions:

1 Prepare the Chicken:

Chop your chicken pieces into cubes (drumsticks, wings etc can be left as is).
Let it rest in a container with some milk and a few spices (just a little) of your choice for
20 minutes. Note: Eggs can substitute the milk.
Cook your rice in the meantime and boil your vegetables.
Baking
powder
makes the

2 Fry the chicken:

Heat up a pot and add a 1/4 cup oil (add more if need be).
Create a flour mix consisting of pepper, salt, your spices, a teaspoon
chicken more
crispy!

of baking powder and some chilli flakes if they’re on hand.

Coat the chicken in the flour, dip it back into the milk mixture and
into the flour once more
Fry your chicken until light or golden brown.
3 Making the sauce

Add your minced garlic, honey and gochujang sauce in a bowl.

Stir and heat up for 10 seconds.
found a PicknPay
and other
stores
Toss your hot chicken into the sauce.

Serve with rice and veggies and enjoy!!

This method can be used to make sticky wings,

chicken strips etc and can be enjoyed as a
burger! If so then don’t forget to add lettuce
and cheese, a side of fries will put the cherry on
top

Cooking nutrious and delicious meals for yourself is a form of self care.
Eating and excercising contributes greatly to a good academic performance
MEAL IDEAS

SPAGHETTI BOLOGNESE
Easy, homemade Spaghetti
Bolognese, made with a rich,
flavorful meat sauce. Perfect for
any weeknight dinner and served
over spaghetti.

The choice of pasta is up to you! You can also use

whole wheat or gluten-free options.

Cook Time: 30-40 minutes

Ingredients:
200g spaghetti (or pasta of choice) 1 teaspoon dried oregano/mixed
250g ground beef (or minced herbs
sausage) 1 teaspoon dried basil
1 onion, finely chopped Any Oil
2 garlic cloves, minced Salt and pepper to taste
1 can (400g) crushed tomatoes Grated Parmesan (optional)
2 tablespoons tomato paste

Instructions:
Cook the pasta:

1 Bring a large pot of salted water to a boil.

Add the spaghetti and cook according to the package instructions. Drain and set aside.

2 Prepare the sauce:

Heat a little olive oil in a large pan. Add the onions and garlic, sautéing until softened.
Add the ground beef and cook until browned. Season with salt and pepper.
Stir in the tomato paste, crushed tomatoes, oregano, and basil. Let simmer for 15-20
minutes until the sauce thickens.
3 Assemble:

Toss the cooked spaghetti with the Bolognese sauce.

Serve hot with grated Parmesan on top, if desired.

Serve with a simple side salad or garlic bread

Tips and Substitutions:

Vegetarian Option: Substitute the ground
beef with lentils, mushrooms, or a plant-
based meat alternative.
Sauce too thick? Add a little pasta water to
loosen it up.
Extra Veggies: Add diced carrots, celery, or
cucumber to the sauce for extra nutrition.
Want it creamier? Stir in a little cream or
milk at the end for a creamy Bolognese.
MEAL IDEAS

LENTIL CURRY
A hearty, vegan-friendly dish
packed with protein and full of
spices. Lentils simmered in a
spiced coconut tomato sauce.

You can serve this with rice or naan bread!

Cook Time: 25 to 30 minutes

Ingredients:
1 cup dried lentils (red or green), 1 can (400g) diced tomatoes OR
rinsed tomato paste
1 onion, chopped 1 teaspoon turmeric
2 garlic cloves, minced Oil
1 tablespoon curry powder Salt and pepper to taste
1 teaspoon ground cumin Fresh cilantro, for garnish
1 can (400ml) coconut milk/ Regular
TIP!
Milk Adding some plain
yogurt to your
Instructions: curries and pasta
sauces makes them
much creamier

Cook the lentils:

1 Rinse the lentils and place them in a pot with 3 cups of water. Bring to a boil, then
simmer for 20-25 minutes until tender. Drain and set aside.

2 Prepare the curry base:

In a large pan, heat some olive oil and sauté the onions and garlic until soft.
Add curry powder, cumin, and turmeric. Cook for another 2 minutes, stirring frequently.
3 Simmer with Milk:
Add the coconut milk and diced tomatoes to the pan. Bring to a simmer.
Stir in the cooked lentils and let everything simmer for 10 minutes until the flavors meld
together.
Season with salt and pepper.

Serve hot with a sprinkle of fresh cilantro on top!

Tips and Substitutions:

No Coconut Milk? Use almond or soy milk for a

lighter version, or plain yogurt for creaminess.
Spice Level: Add chili powder or fresh chopped
chili if you prefer it spicier.
Add Veggies: You can add spinach, peas, or bell
peppers to the curry for extra flavor and
nutrition.
Save time: Use canned lentils if you're in a hurry
—just drain and rinse them before adding to the
curry.
MEAL IDEAS

CHICKPEA & SPINACH CURRY

A quick and nutritious vegan
curry made with chickpeas,
spinach, and a tomato-based
sauce. Perfect for meal prep and
packed with protein and fiber.

Serve with rice, naan, or even quinoa!

Cook Time: 20 - 30 minutes

Ingredients:
1 can (400g) chickpeas, drained and 2 cups fresh spinach (or frozen)
rinsed Olive oil
1 onion, chopped Salt and pepper to taste
2 garlic cloves, minced Fresh cilantro (optional)
1 tablespoon curry powder
1 teaspoon cumin
1 can (400g) diced tomatoes
TIP!
Adding some plain
yogurt to your
Instructions: curries and pasta
sauces makes them
much creamier

Prepare the Curry:

1 Heat some olive oil in a pan. Sauté the onions and garlic until soft.
Stir in curry powder and cumin, cooking for another 2 minutes.

Add Chickpeas and Tomatoes:

2 Add the chickpeas and diced tomatoes to the pan. Stir well, and bring to a simmer.
Cook for 10-15 minutes, allowing the flavors to blend together.
Stir in the spinach and let it wilt into the curry. Season with salt and pepper to taste.
Serve hot with rice or your choice of bread.

Tips and Substitutions:

Spice it up: Add chili flakes or fresh chili for

heat.
No Spinach? Use kale or any other greens you
have on hand
MEAL IDEAS

STUFFED BELL PEPPERS

Healthy, colorful bell peppers
stuffed with a flavorful mixture of
rice, vegetables, and protein. A
well-balanced meal in a single
dish.

You can experiment with different fillings like quinoa,

couscous, or ground meat.

Cook Time: 35-40 minutes

Ingredients:
4 large bell peppers (any color) 1 teaspoon paprika
1 cup cooked rice (or quinoa) 1 teaspoon cumin
250g ground beef or any meat Olive oil
(optional) Salt and pepper to taste
1 can (400g) black beans or kidney Shredded cheese (optional)
beans, drained
1 cup diced tomatoes
1 onion, chopped
Instructions:
Prepare the Peppers:

1 Preheat the oven to 180°C (350°F). Cut the tops off the bell peppers and remove the
seeds. Set them aside.

Prepare the Filling:

2 In a pan, sauté the onions in olive oil until soft. Add ground beef or turkey (if using) and
cook until browned.
Stir in the diced tomatoes, black beans, rice, paprika, and cumin. Season with salt and
pepper.
Let everything simmer for 10 minutes until the flavors are well combined.
3 Stuff and Bake:
Stuff the bell peppers with the filling mixture. Place them in a baking dish and cover
with foil.
Bake for 25-30 minutes. Optionally, sprinkle shredded cheese on top during the last 5
minutes of baking.

Serve with a side salad or more rice.

Tips and Substitutions:

Vegetarian Option: Omit the meat and use

extra beans or tofu for protein.
Grains: Try couscous, quinoa, or even mashed
sweet potatoes as a filling alternative.
Toppings: Add a dollop of sour cream, salsa, or
avocado for extra flavor.
MEAL IDEAS

ONE-POT CREAMY PASTA

A quick, creamy pasta dish made
in one pot for easy cleanup. Rich,
comforting, and ready in under
30 minutes.

Add your favorite vegetables or protein to make it

more filling!

Cook Time: 20-25 minutes

Ingredients:
200g pasta (penne, fettuccine, or any 1 teaspoon dried oregano
type) Salt and pepper to taste
2 cups milk (or dairy-free milk) Olive oil
1 cup vegetable broth Fresh parsley (optional)
2 garlic cloves, minced
1 cup grated cheese (cheddar or
parmesan)

Instructions:
Cook the Pasta:

1 In a large pot, combine pasta, milk, vegetable broth, garlic, and oregano.
Bring to a boil, then reduce heat and simmer for 10-12 minutes, stirring occasionally
until the pasta is cooked and the sauce is thickened.

2 Add Cheese
Once the pasta is cooked, stir in the grated cheese until melted and creamy. Season
with salt and pepper.
 Tips and Substitutions:

Protein Boost: Add grilled chicken, shrimp, tuna

or tofu for extra protein.
Vegetarian Add-ins: Stir in spinach, peas, or
roasted vegetables.
Creamier Sauce: Add a splash of cream or
cream cheese for a richer sauce.
MEAL IDEAS

VEGGIE STIR-FRY WITH NOODLES

A vibrant, colorful stir-fry made
with fresh vegetables and your
choice of noodles. Quick,
healthy, and full of flavor.

Use any veggies you have on hand, and customize the

sauce to your liking!

Cook Time: 15-20 minutes

Ingredients:
200g noodles (rice noodles, udon, or 1 tablespoon sesame oil
spaghetti) 1 garlic clove, minced
2 cups mixed vegetables (carrots, bell Fresh ginger, minced (optional)
peppers, broccoli, etc.) Sesame seeds for garnish (optional)
2 tablespoons soy sauce
1 tablespoon hoisin sauce (optional)

Instructions:

1 Cook the Noodles:

Cook the noodles according to the package instructions. Drain and set aside.

Stir-Fry the veggies

2 Heat sesame oil in a large pan or wok. Add the garlic and ginger, and sauté for 1 minute.
Add the mixed vegetables and stir-fry for 4-5 minutes until crisp-tender.
3 Toss with Noodles and Sauce:
Add the cooked noodles to the pan and pour in soy sauce and hoisin sauce.
Toss everything together until well-coated and heated through.

Tips and Substitutions:

Add Protein: Toss in tofu, shrimp, or chicken for

a protein-packed meal.
Customize the Sauce: Add chili sauce for heat,
or swap hoisin for teriyaki sauce for sweetness.
Quick Version: Use frozen stir-fry vegetables to
save time.
MEAL IDEAS

STUFFED JACKET POTATO

Fluffy baked potatoes stuffed
with a delicious mixture of
cheese, veggies, and your
choice of protein. This meal is
simple yet filling and can be
customized in many ways!

Serve as a main dish with a side salad or enjoy as a

hearty snack.

Cook Time: 45-60 minutes

Ingredients:
large potatoes (baking potatoes or 1/4 cup sour cream or Greek yogurt
sweet potatoes) 1/4 cup chives or green onions,
1/2 cup grated cheese (cheddar or chopped
mozzarella) Salt and pepper to taste
1/2 cup cooked meat pieces Olive oil
(optional) or chickpeas for a
vegetarian version

Instructions:

1 Bake the Potatoes:

Preheat the oven to 200°C (400°F). Scrub the potatoes clean and pierce them several
times with a fork.
Rub olive oil, salt, and pepper over each potato and place them directly on the oven rack.
Bake for 45-60 minutes until tender when pierced with a f

Prepare the filling:

2 Once baked, cut the potatoes open lengthwise and scoop out most of the insides, leaving a
thin shell.
Mix the scooped-out potato with cheese, sour cream, bacon bits (or chickpeas), and season
with salt and pepper.
3 Stuff the Potatoes:
Spoon the filling back into the potato shells and sprinkle more cheese on top.
Return to the oven for 10 minutes, until the cheese is melted and golden.

Tips and Substitutions:

Vegetarian Version: Use sautéed mushrooms

or beans instead of bacon.
Make it Fancy: Add a spoonful of guacamole or
salsa on top.
Spice it up: Sprinkle chili flakes or paprika into
the filling for extra flavor.
 MEAL IDEAS
OVEN-BAKED CHICKEN WITH ROASTED VEGETABLES

Juicy oven-baked chicken thighs

or breasts served with perfectly
roasted vegetables. A classic
and healthy meal that’s great for
dinner or meal prep.

You can switch up the veggies and seasoning to fit

your taste!

Cook Time: 45-50 minutes

Ingredients:
4 chicken thighs or breasts (bone-in or 1 teaspoon dried thyme (or rosemary)
boneless) Salt and pepper to taste
2 tablespoons olive oil 3 cups mixed vegetables (carrots,
2 garlic cloves, minced broccoli, bell peppers, etc.)
1 teaspoon paprika 1 lemon (optional)

Instructions:

1 Preheat and Prepare

Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper.
In a bowl, mix olive oil, garlic, paprika, thyme, salt, and pepper to create a marinade.

Marinate and Bake Chicken

2 Coat the chicken with the marinade and place it on the baking tray.
Toss the vegetables with olive oil, salt, and pepper, and spread them around the chicken.
3 Roast Everything:
Roast for 35-40 minutes, flipping the chicken halfway through. The vegetables should
be tender, and the chicken should be golden and cooked through (internal temp of
75°C ).

Tips and Substitutions:

Crispier Skin: For extra crispy chicken skin, broil

for the last 5 minutes.
Vegetarian Option: Substitute chicken with
marinated tofu or tempeh.
Meal Prep: Roast extra veggies and chicken to
use for salads or wraps throughout the week.
 MEAL IDEAS

EGG FRIED RICE

This quick and tasty egg fried
rice is an excellent way to use up
leftover rice! It’s simple and can
be customized with extra
vegetables or proteins.

Perfect as a side dish or a quick meal on its own!

Cook Time: 15-20 minutes

Ingredients:
3 cups cooked rice (preferably leftover, cold 2 tablespoons soy sauce
rice) 1 teaspoon sesame oil (optional)
2 eggs Salt and pepper to taste
2 tablespoons oil (vegetable or sesame oil) Spring onions for garnish (optional)
1 garlic clove, minced
1/2 cup frozen peas and carrots (or any
mixed veggies)

Instructions:

1 Prepare the Ingredients:

Beat the eggs in a small bowl. Set aside.
In a large pan or wok, heat oil over medium heat. Add minced garlic and stir-fry for 1-2
minutes.

2 Cook the eggs

Push the garlic to the side and pour the beaten eggs into the pan. Scramble the eggs until
fully cooked, then break them into small pieces.
3 Fry the Rice:
Add the cooked rice and frozen veggies to the pan. Stir everything together, breaking
up any clumps of rice.
Drizzle with soy sauce and stir-fry for another 4-5 minutes until everything is heated
through.

Tips and Substitutions:

Add Protein: You can toss in cooked chicken,

shrimp, or tofu for a more filling meal.
Use Day-Old Rice: Fresh rice can get mushy, so
it's best to use leftover rice.
Spice it Up: Add chili sauce or sriracha for a
spicy kick!
 MEAL IDEAS

CHICKEN WRAP
A simple and delicious chicken
wrap with fresh vegetables,
perfect for a quick lunch or
dinner. Using pre-made wraps
saves time!

Customize with your favorite sauces and fillings!

Cook Time: 15-20 minutes

Ingredients:
2 pre-made wraps (whole wheat or regular) 1/4 cup shredded cheese (optional)
1-2 cooked chicken breasts, sliced or 2 tablespoons mayonnaise, hummus,
shredded (grilled or leftover chicken works!) or yogurt dressing
1/2 cup lettuce or spinach Salt and pepper to taste
1/2 cup chopped tomatoes or cucumber

Instructions:

1 Prepare the Chicken

If using leftover chicken, simply reheat it. If cooking from scratch, season the chicken with
salt, pepper, and any spices, and grill or pan-fry until fully cooked.

Assemble the Wrap

2 Lay the wraps on a flat surface and spread mayonnaise or your choice of sauce.
Add the chicken, lettuce, tomatoes, and cheese, then season with salt and pepper.

Wrap it Up:
Fold in the sides, then roll the wrap tightly from one end to the other.
Slice in half and serve!
 MEAL IDEAS

MASHED POTATOES WITH MINI STEAK

A comforting plate of creamy
mashed potatoes paired with
perfectly seared mini steaks.
This meal is hearty and satisfying
with simple, classic flavors.

Add a side of green beans, spinach, or any veggies to

make this a balanced meal.

TIP!
Fry frozen
crumbed chicken
strips to save time

Cook Time: 30-40 minutes

Ingredients:
Mini-steaks or any protein of your choice 4 large potatoes (peeled and
1 tablespoon olive oil or butter chopped for mashing)
1 teaspoon garlic powder 1/4 cup milk or cream
Salt and pepper to taste 2 tablespoons butter
Fresh parsley for garnish

Instructions:

1 Prepare the Potatoes:

oil the chopped potatoes in salted water for 15-20 minutes until soft.
Drain and mash with butter and milk until smooth and creamy. Season with salt and pepper.

2 Cook the steak:

While the potatoes are boiling, heat olive oil in a pan over medium-high heat.
Season the mini steaks with salt, pepper, and garlic powder. Sear for 3-4 minutes on each
side for medium doneness or until cooked to your preference.
Let the steaks rest for 5 minutes before serving.
 Tips and Substitutions:

Make it Lighter: Use olive oil instead of butter in

the mashed potatoes for a lighter version.
Add a Sauce: Drizzle with gravy, peppercorn
sauce, or garlic butter for extra flavor.
Vegan Option: Use a grilled portobello
mushroom or seitan instead of steak.

You can also grill fish instead!

Heat olive oil in a grill pan or regular pan over medium heat.
Season the fish with salt, pepper, and lemon zest. Grill each fillet for 3-4 minutes on each
side until cooked through and flaky.
 MEAL IDEAS

HOMEMADE TORTILLAS
Soft, warm tortillas made from
scratch. They’re easy to make
and perfect for wraps, tacos, or
quesadillas!

Fresh tortillas take any meal to the next level!

Cook Time: 20-25 minutes

Ingredients: TIP!
Store Leftovers: Wrap
tortillas in a towel to
2 cups all-purpose flour keep warm or
1/2 teaspoon salt refrigerate for later
use.
3 tablespoons vegetable oil or melted
butter
3/4 cup warm water

Instructions:

Prepare the Dough:

1 In a bowl, mix the flour and salt. Add the oil or melted butter and stir in the warm water until
the dough comes together.

Knead the Dough:

2 Turn the dough onto a floured surface and knead for 5 minutes until smooth and elastic.
Cover the dough and let it rest for 10 minutes.

Roll and Cook the Tortillas:

Divide the dough into 8 equal balls. Roll each one out into a thin circle.
Heat a dry skillet over medium heat. Cook each tortilla for 1-2 minutes on each side until
lightly browned.
 MEAL IDEAS

HOMEMADE PITA BREAD

Fluffy and soft pita bread that
puffs up perfectly in the oven,
ideal for wraps, dipping in
hummus, or stuffing with your
favorite fillings!

Make a batch and freeze some for later!

Cook Time: 30 minutes (including

resting time)

Ingredients:
2 1/2 cups all-purpose flour Tips and Substitutions:
Make it Lighter: Use olive oil instead of butter
1 teaspoon salt
in the mashed potatoes for a lighter version.
1 teaspoon sugar Add a Sauce: Drizzle with gravy, peppercorn
2 teaspoons dry yeast sauce, or garlic butter for extra flavor.
1 cup warm water Vegan Option: Use a grilled portobello
1 tablespoon olive oil mushroom or seitan instead of steak.

Instructions:

Activate the Yeast:

1 In a small bowl, combine warm water, sugar, and yeast. Let it sit for 5 minutes until frothy.

Make the Dough:

In a large bowl, mix flour and salt. Add the yeast mixture and olive oil, stirring until a dough

2 forms.
Knead the dough on a floured surface for 5-7 minutes until smooth. Place in a greased bowl,
cover, and let rise for 30 minutes.

Shape and Cook:

Preheat the oven to 220°C (425°F). Divide the dough into 6-8 balls and roll each into a 1/4-
inch thick circle.
Place on a hot baking sheet and bake for 5-7 minutes until puffed and golden.
 MEAL IDEAS

CRUMBED FLAMING HOT CHICKEN STRIP BURGER

A spicy, crunchy chicken strip
burger, coated in Flaming Hot
Doritos for a fiery kick! Perfect
for those who love a bold, crispy
bite.

Cook Time: 20-25 minutes

Ingredients:
2 chicken breasts (cut into strips) spices of your choice
1 cup flour Salt and pepper to taste
1 egg (beaten) 4 burger buns
1/2 cup milk (or buttermilk) Lettuce, sliced tomatoes, pickles (for
1 packet Flaming Hot Doritos (crushed) garnish)
1 cup breadcrumbs (optional, can use panko Mayonnaise or spicy sauce of your
for extra crunch) choice

Instructions:

1 Prepare the Chicken Strips:

Slice the chicken breasts into strips. Season with salt, pepper, and your own spices.
Crush the Flaming Hot Doritos into fine crumbs and mix them with the breadcrumbs for
added crunch.

2 Coat the Chicken:

First, dip the chicken strips into the flour, ensuring they are fully coated.
Next, dip the chicken strips into the beaten egg and milk mixture.
Finally, press the strips into the Doritos and breadcrumb mixture until fully coated.
3 Fry the chicken:
Heat oil in a pan over medium heat. Fry the chicken strips for 5-7 minutes on each side,
until golden brown and crispy. If you prefer a healthier option, bake them in the oven at
180°C for about 20 minutes, turning halfway.

4 Assemble the Burger:

Lightly toast the burger buns. Spread mayonnaise or your preferred sauce on the
bottom bun.
Layer with lettuce, sliced tomatoes, and pickles. Place a few crispy chicken strips on
top and close with the top bun.
 MEAL IDEAS

VEGETABLE CURRY USING KOO MIXED VEGETABLES WITH RICE

A quick and easy vegetable curry

using Koo Mixed Vegetables for
a healthy and satisfying meal,
served with rice.

Cook Time: 20-25 minutes

Ingredients:
1 can Koo Mixed Vegetables (or any other 1 can diced tomatoes (or fresh
mixed vegetables) tomatoes, chopped)
1 onion, chopped 1/2 cup coconut milk or cream
2 garlic cloves, minced (optional for richness)
1 tablespoon curry powder (or more, Salt and pepper to taste
depending on spice preference) Cooked rice (to serve)
1 teaspoon turmeric Fresh coriander (for garnish)

Instructions:

1 Prepare the Vegetables:

Heat a little oil in a pan over medium heat. Sauté the chopped onion and garlic until
softened and translucent.

Add Spices:
2 Stir in the curry powder and turmeric, cooking for another minute to release the flavors.
3 Add Vegetables and Tomatoes:
Add the can of Koo Mixed Vegetables and the diced tomatoes. Stir well and cook for 5-
7 minutes, allowing the mixture to simmer and thicken slightly.

4 Optional:
For a richer curry, add coconut milk or cream. Simmer for another 5 minutes to blend
the flavors.
 MEAL IDEAS

CHICKEN AND MUSHROOM SOUP

A creamy and flavorful

mushroom soup made even
heartier with added chicken,
using a Knorr Mushroom Soup
packet as the base. This is a
super quick and convenient way
to make a satisfying meal!

Serve with a toasted cheese sandwich for the

ultimate comfort food combo.

Cook Time: 15-20 minutes

Ingredients:
1 Knorr Mushroom Soup packet (or any 1 cup milk or cream (for extra
instant mushroom soup mix) creaminess)
1 chicken breast, diced or shredded (you 1 tablespoon butter or oil (for cooking
can also use leftover chicken) mushrooms)
1 1/2 cups mushrooms, sliced (optional for Salt and pepper to taste
extra mushroom flavor) Fresh parsley or chives for garnish
2 cups water (optional)

Instructions:

1 Prepare the Chicken:

If using raw chicken breast, dice or shred the chicken, season with salt and pepper, and
sauté in a pan until cooked through. Set aside.

Cook the Mushrooms:

2 In the same pan, melt butter and sauté sliced mushrooms until they’re golden brown. This
step is optional but adds extra mushroom flavor.
3 Prepare the Soup:
In a pot, mix the Knorr Mushroom Soup packet with water and milk (or cream)
according to the packet instructions.
Stir well and bring the mixture to a simmer over medium heat.

4 Combine:
Once the soup is simmering, add the cooked chicken and sautéed mushrooms to the
pot. Stir and cook for an additional 5 minutes to let the flavors combine.
MEAL IDEAS

BIBIMBAP-INSPIRED MEAL

Bibimbap is a Korean mixed rice

dish that features a variety of
toppings, typically served with
gochujang (a spicy-sweet chili
paste) and a fried egg. This
version is simplified but still
packs the same satisfying variety
of textures and flavors!

Serve with a toasted cheese sandwich for the

ultimate comfort food combo.

Cook Time: 20-30 minutes

Ingredients:
2 cups cooked white or brown rice
1 carrot thinly sliced 1 cup milk or cream (for extra
1 cucumber thinly sliced creaminess)
1 cup spinach sautéed 1 tablespoon butter or oil (for cooking
1/2 cup mushrooms, sliced mushrooms)
1 cup bean sprouts Salt and pepper to taste
2 eggs (for frying) Fresh parsley or chives for garnish
200g minced beef, chicken, or tofu (for a (optional)
vegetarian option) 2 garlic cloves, minced
1 tablespoon soy sauce
1 tablespoon sesame oil (for cooking)
1 teaspoon sugar (optional)
For the Bibimbap Sauce: Sesame seeds (for garnish)

2 tablespoons gochujang (Korean chili

paste) or sriracha (as a substitute)
1 tablespoon sesame oil
1 tablespoon soy sauce
1 teaspoon honey or sugar
1 teaspoon rice vinegar (optional)
1 garlic clove, minced (optional)
Instructions:

1. Prepare the Rice:

Cook rice according to package instructions. Once ready, keep it warm.

2. Cook the Protein:

In a pan, heat some sesame oil and sauté the minced garlic. Add the minced beef,
chicken, or tofu, and cook until browned.
Stir in 1 tablespoon soy sauce and 1 teaspoon sugar (optional), then cook for a few
more minutes. Set aside.

3. Cook the Vegetables:

In the same pan, sauté the spinach or bok choy with a little sesame oil and salt. Set
aside.
Lightly sauté the carrots, zucchini, and mushrooms separately. You want them to
still have some bite, so cook each for just a few minutes.
Lightly blanch the bean sprouts in boiling water for 1-2 minutes, then drain.
Keep the vegetables separate to create a beautiful presentation later.

4. Fry the Eggs:

Fry two eggs sunny side up, so the yolks are still runny. This will mix in with the rice
later.

5. Make the Bibimbap Sauce:

In a small bowl, mix the gochujang (or sriracha), sesame oil, soy sauce, honey, and
rice vinegar. Adjust the sweetness and spice level to your liking.

6. Assemble the Bibimbap:

Divide the rice between two bowls.
Arrange the sautéed vegetables, cooked protein, cucumber slices, and bean
sprouts on top of the rice in neat sections.
Place a fried egg on top of each bowl.
Sprinkle with sesame seeds for garnish.

TIPS AND SUBSTITUTIONS

Protein Options: Feel free to use sliced beef or chicken instead of minced, or try tempeh,
tofu, or even chickpeas for a plant-based version.
Vegetable Variations: You can use any vegetables you have on hand—bell peppers,
cabbage, or even broccoli work great in this dish.
Quick Gochujang Substitute: If you can't find gochujang, mix sriracha with a little
honey and soy sauce for a similar flavor.
Make it Crunchy: Add a handful of crushed seaweed snacks or kimchi for extra texture
and flavor.
Time-Saver: You can prep the vegetables in advance and store them in the fridge for
quick assembly throughout the week.
 BREAKFAST IDEAS

CHIA-SEED PUDDING

A creamy, healthy pudding made

from chia seeds, perfect for
breakfast or a snack. It's packed
with fiber and healthy fats and
can be topped with fruits and
nuts!

Prep it the night before for a grab-and-go breakfast.

Cook Time: 4 hours (or overnight)

Ingredients:
1/4 cup chia seeds
1 cup milk (or any plant-based milk like
almond, soy, or coconut)
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract (optional)
Fresh fruit, granola, or nuts for topping

Instructions:
1. Mix Ingredients:
In a bowl or jar, combine chia seeds, milk, honey (or maple syrup), and vanilla extract.
Stir well to ensure the chia seeds are evenly distributed.

2. Refrigerate:
Let the mixture sit for 5 minutes, then give it another stir to break up any clumps.
Cover and refrigerate for at least 4 hours or overnight until it thickens to a pudding-like
consistency.

3. Serve:
Stir the pudding again and top with fresh fruit, granola, or nuts before serving.
 Tips and Substitutions:

Make it Sweeter: Add an extra drizzle of honey

or agave syrup if needed.
Texture: If you prefer a smoother pudding,
blend the mixture before chilling.
Flavor Ideas: Try adding cocoa powder for a
chocolate chia pudding or matcha powder for a
green tea twist!
 BREAKFAST IDEAS

OVERNIGHT OATS

A no-cook, make-ahead
breakfast that's perfect for busy
mornings. Customize it with your
favorite fruits, nuts, and
toppings

This recipe is great for meal prep—make multiple jars

at once!

Cook Time: 5 minutes, plus overnight

soaking
Ingredients:
1/2 cup rolled oats
1/2 cup milk (or any dairy-free alternative)
1/4 cup yogurt (optional)
1 tablespoon chia seeds (optional)
1 tablespoon honey or maple syrup
Fresh fruit (berries, bananas, apples)
Nuts or seeds for topping

Instructions:

1. Combine the Ingredients:

In a jar or bowl, combine oats, milk, yogurt (if using), chia seeds, and
sweetener. Stir well.

2. Refrigerate Overnight:
Cover and refrigerate the mixture overnight, or for at least 4 hours.

3. Add Toppings:
In the morning, stir the oats and top with your favorite fruits, nuts, or seeds.
 Tips and Substitutions:

Flavored Oats: Add cinnamon, vanilla extract, or

cocoa powder for extra flavor.
Protein Boost: Add a scoop of protein powder
or nut butter to the mix.
Different Grains: Try quinoa flakes or
buckwheat for a gluten-free alternative.
 GROCERY SHOPPING

ADVICE & TIPS

ACTION BRAINSTORMING CAN HELP IDENTIFY WHAT THINGS ARE
HELPING OR STOPPING YOU FROM ACHIEVING YOUR GOALS.

1. Get a Discount or Loyalty Card:

Why it’s important: Many grocery stores offer loyalty or discount cards that can provide savings on
certain products, special promotions, or points that accumulate for discounts such as PicknPay,
Clicks, Dischem etc. Sign up for these and save money in the long run.
Tip: Look out for student-specific discounts or promotions with the Varsity Vibe App.

2. Shop the Sales:

Plan your grocery trips around the weekly specials or discounts offered by local supermarkets.
Check flyers, apps, or store websites before shopping to stock up on essentials when they’re on
sale.
Tip: If something like pasta or canned goods is on sale, buy in bulk as these items last long.

3. Buy Generic Brands:

Generic or store-brand items are often much cheaper than name brands, and the quality is usually
similar. For basics like pasta, flour, and canned goods, always opt for the less expensive options.
Tip: Compare unit prices (cost per gram or liter) to make sure you’re getting the best deal.

4. Shop Smart for Fresh Produce:

Buy fruits and vegetables that are in season, as they’re usually cheaper and fresher. Frozen
vegetables are also a great option—they’re affordable, last longer, and still provide nutrients.
Tip: Plan meals around the fresh produce that’s on sale to save more.

5. Meal Planning:
Plan your meals for the week before you shop, and make a list of only what you need. This will help
avoid impulse buying and wasted food.
Tip: Leftovers can be turned into new meals (e.g., leftover roast chicken can be used in chicken
wraps or added to soups).
6. Buying Milk
Buying box milk is more effective that bottled milk as you are on your own and bottled milk is more
likely to expire before you are done with it!

7. Never shop on an empty stomach

You’ll make impulse choices and buy things you don’t need!

8. Make a grocery list for the meal plans and stick to it.
Ambling down the aisle in a supermarket with no fixed plan in place will make you more likely to
reach for things you don’t need.

9. Always carry your student card with you

You never know when you may run into a student discount! Whether its at clothing stores, takeaway
places etc.

10. Snacks
Snacks can add up quickly in cost, but buying larger bags or bulk packs of items like chips, nuts, or
granola bars is more affordable than constantly purchasing single-serving sizes. The trick is to
portion them into smaller bags or containers for easy grab-and-go snacks throughout the week.
Tip: When buying bulk snacks, divide them into portion-controlled containers right after shopping.
This prevents over-eating and helps the snacks last longer, saving money in the long run. You’ll also
have a ready-to-go snack for class or study sessions!
 Grocery List Inspo
1. Butchery:
Mince/Ground Beef
Mini steak
Polony
Sausage
Steak
Chicken
Viennas
Meat
Chicken breast/Chicken Pack/Whole Chicken
Burger Patties

2. Sauces:
Mayo
Tomato sauce
Chutney
Worcestershire sauce
Soy sauce

3. Fridge Essentials:
Butter or margarine
Cheese (cheddar, mozzarella, or any affordable variety)
Yogurt
Fresh vegetables (Carrots, Onions, Spinach, Tomatoes, Cucumbers, Bell peppers)
Fresh fruits (Apples, Bananas, Oranges)
Chicken breasts or thighs
Ground beef or tofu (for vegetarian/vegan options)
Pre-made wraps or tortillas
Cheese
Water
Cooldrink/Juice
1. Groceries / Pantry Staples:
Rice
Pasta (spaghetti, penne, macaroni)
Lentils (red, green, or yellow)
Canned food (Tuna, Baked beans, Black beans, Chickpeas)
Flour (for baking or making tortillas/pita bread)
Sugar (white or brown)
Salt & Pepper
Olive oil or vegetable oil
Tomato paste or canned tomatoes
Stock cubes (vegetable, chicken, beef)
Peanut butter
Vinegar (apple cider or white vinegar)
Honey or jam
Margarine/ Butter
Eggs
Long life Milk (or powdered milk/dairy alternatives like almond milk)
Noodles
Frozen vegetables (Sweetcorn, Peas, Green beans)
Tinned food (Tuna, Baked beans)
Tea
Coffee/Matcha

2.Vegetables:
Potatoes
Onion
Cauliflower/ Broccoli
Butternut
Carrots
Peppers
Garlic
Lettuce
Cucumber

3. Spices and Flavorings:

Curry powder
Paprika (smoked or sweet)
Masala Powder
Chili powder or flakes, Cayenne Pepper
Oregano or mixed herbs
Gochujang or Sriracha (for spicy dishes like Bibimbap)
Sesame oil (optional, but great for Asian-inspired meals)
Aromat
Braai mix spice
4. Snack Items:
Instant noodles or ramen
Canned soup (like tomato or chicken soup)
Crackers or rice cakes
Chips
Bread (sliced bread, pita, or baguette for paninis or toasted sandwiches)
Popcorn kernels
Biscuit Packets
Fruit bars or granola bars
Nuts

5. Toiletries:
Pads
Shampoo/Conditioner
Toothpaste
Floss
Body Lotion
Soap/Body wash
Roll-on
Razors
Body spray/spritzer
Toilet paper
Wipes

6.Detergents:
Washing powder
Laundry Softener
Sunlight soap/Liquid
Bleach/Any cleaning detergent
Sponges
Cloths to clean up