CHEAP HEALTHY KENYAN MEAL PLAN FOR CAMPUS STUDENTS(Kenyan food timetable)

 

As a Kenyan campus student, most times money is limited, especially if you depend on the HELB fund. Here are 10 recipe ideas for a healthy, inexpensive balanced diet.

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1.      EGG CURRY

Eggs are a good source of proteins and inexpensive. You can choose to have the egg curry with spaghetti, noodles or rice. If you do your monthly shopping, you will spend at least 50 Ksh.

·         Eggs 12Ksh each(2)= 24

·         Tomatoes 2 Ksh(4)=20

·         Spinach a bunch 5Ksh

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2.      GITHERI

A mixture of whole grains, beans and maize. This single meal is packed with proteins and carbohydrates and if you add an avocado or cabbage to it, you have a balanced diet. Cabbage has vitamin C which is good for your immunity while avocados have healthy fats. A cup of githeri, depending on where your hostels are, ranges from;

·         Githeri a cup 30- 40 Ksh.

·         Avocado 10-20 Ksh when it is in season

·         Cabbage 30- 50 Ksh a full cabbage

You can opt to have the githeri with black/white tea and call it a day at home, or better yet have it in a kibanda for 50- 70 Ksh a plate.

 

 

3.      RICE AND BEANS

You already know that beans are a good source of proteins and rice a good source of energy. If you have your monthly shopping you will spend at least 50Ksh.

·         1 Cup beans 30-40

·         Tomato 20Ksh

You can opt to have the meal in a restaurant (kibanda) for 70Ksh.

 

4.      CHAPATI AND BEANS

This meal is loved by money. If you go to a kibanda, most people ask for chafua, which is chapati mixed with lots of bean soup and a few beans here and there. This meal ranges from;

·         40- 70 Ksh depending on the area.

5.      CABBAGE

Cabbage is a versatile nutritious meal that can serve lots of purposes in your dinner plate. One full cabbage can feed you for an entire week.

·         1 Cabbage 30- 50 Ksh

You can have it with rice, githeri, chapati, Mokimo, eggs and ugali.

 

 

6.      MATUMBO UGALI

This meal is loved by many. Making it is such a hustle so I assume most campus students would have it in a kibanda.

·         A plate 60- 100Ksh

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7.      SUKUMAWIKI

When avocado is in season, this meals slurps different. Avocado is not the only thing you can have it with, you can choose eggs or beef. Sukumawiki is one of the cheapest meals in Kenya.

·         A bunch 5- 10ksh

 

8.      BEEF

It is inexpensive depending on the quantity you buy. In Kenyan butcheries, they can sell you beef for as low as 50Ksh. You can choose to have it with rice and potatoes or put it in sukumawiki and have it with ugali. You may end up spending as little as 100Ksh in a day.

 

9.      OMENA AND UGALI

A sea food, packed with omega 3. In a kibanda, a plate goes for 50-70 Ksh, it is mostly served with ugali.

If you choose to make it at home;

·         1 cup 50- 70 Ksh

·         Tomatoes 20Ksh

 

 

 

10.   LIVER

You can get it for as low as 100ksh in a Kenyan butchery. Accompanied with sukumawiki/spinach, you can have it for dinner and lunch for just 150ksh

·         Sukumawiki/spinach  a bunch 5Ksh

·         Liver 100 Ksh

·         Tomato 20Ksh

 

As a campus student, what other inexpensive meals do you have, apart from the above mentioned?