Easy, Healthy and Cheap!

[Crapricorn]

My dd is off to drama school in September. Her course involves long hours of acting, singing and dancing and she needs to keep herself physically very fit. I am looking for ideas for quick easy and cheap meals that she can learn to cook before she goes. Apparently protein is important so she can't live on pasta like I did as a student.
TIA

Look at the different sources of protein. A boiled egg in the morning or scrambled. Youghurt, pulses, lentils etc, chickpeas. You don't have to always use meat as your protein source, and its probably not good to eat it every day anyway.

I would find a tasty vegetarian chilli sin carne recipe, she can bulk cook and keep it in the fridge for a few days and/or freeze.

tortilla/frittata (egg and veg)

Lentils cooked with a rich tomato sauce (simmer can of toms slowly with minced garlic and seasoning) and any veg to hand. with grated cheese.

Make sure she has a good store cupboard stock of herbs, spices and condiments.

Fish. Tuna chucks with three bean mix (in a tin) dressed with olive oil and lemon. dried herbs work fine if you leave the dish to sit for a while.

smoked salmon offcuts.

tinned sardines/salmon/mackeral/.

Salmon fishcakes. smoked mackeral salad or pate.

a cheap cut of meat like shoulder of pork slow cooked for a goulash, or pork casserole. again bulk cook.

Chicken and veg stir fry using thigh meat. One leg would be enough for one person.

I cook fish (prefer smoked haddock but any fresh will do) in 1/2 OJ and 1/2 water and rice. Protein, carbs and Vit C all in one.

Can she have a steamer? Almost any meat, poultry, fish can be wrapped in foil and steamed alongside veg.

Beans on toast, or anything with beans/pulses.

1 tin adukki beans, drain, put half in a blender and leave half whole - mix together in a bowl (you might need an egg to bind) make them into patties and fry or oven bake for a bean burger.

Most omelettes are reasonably cheap to make, and can be really filling with potatoes and/or peas in. Worth practising... I burned a few in my early student days!

Dhal

Rice and peas

Lentil soup

Yes to veggie chilli

I suspect that dd1 is going to be living on apples and take away pizza.

Chicken pieces and veg tray bake.

Veg soup (make in bulk, reheat) and baked potato (microwaved if necessary) with cheese (protein).