Ramen, peanut butter and jelly sandwiches, cheese pizza, pasta and, for some penny pinchers, bowls of cereal can make up three meals a day.

It's college cuisine and, whether on or off campus, it's not for the faint of heart — especially not for those who appreciate a little color in their caloric intake.

However, with the slightest effort and little expense, any student can make meals something to look forward to.

"In my experience, what is particularly important [for students' nutrition] is to get a variety of foods in the diet ... rainbow colors on the plate — lots of fruits and vegetables — contribute to the health and well-being of the body," said Moz Benado, a nutritional science graduate student and a founding member of the Food Group at the University of Washington, a student organization that promotes nutrition awareness.

Breakfast is the most important meal of the day, and whether you have it at 8 a.m. or 2 p.m., it should not be skipped.

Oatmeal is a filling staple no college student should be without. Full of fiber and complex carbohydrates and ridiculously easy to make, it can be combined with almost anything to make a delicious morning treat. Check out the grocery store for boxes of plain instant oatmeal that can be made with boiling water, or go to the bulk foods section of a natural foods store for a cheap way to stock up.

Add dried cranberries for a sweet, zesty flavor, or go for traditional and throw in some raisins. Walnuts and pecans add protein, crunch and a nice nuttiness, and adding cinnamon to any of these combinations is a must.

Maple syrup or brown sugar in oatmeal is a great replacement for sugary cereal. Toss in some frozen fruit, which is inexpensive and nutritious like fresh fruit, and you're good to go. Experiment with flavors to your heart's content, as well as your stomach's.

In the middle of a long day of classes, all you want to do is grab a quick bite that's tasty and filling. Reach for the ramen but throw out that sodium-saturated seasoning packet. Adding some dried basil and oregano to the noodles gives them an Italian edge, while adding a packet of soy sauce and some chili flakes can wake those taste buds from even the deepest stupor.

Although being vegetarian or vegan can cut some meals out of a diet, there are non-meat foods available on campus.

"The dorms do have quite a bit of vegetarian and vegan options in the dining halls — just ask someone who is working," said junior Alisse Cassell, Campus Animal Rights Educators (C.A.R.E.) officer. "If they don't know, ask for a manager and they would be happy to help you find something good to eat."

Cassell also offered a simple pilaf recipe using quinoa, a highly nutritious South American grain that can be found in the bulk section of your local natural foods store. First cook the quinoa like rice and add chopped vegetables until it resembles a pilaf.

"I usually use celery, corn, carrots, green pepper and really anything else that's laying around," Cassel said. "I also like to chop up an avocado right before serving and throw that in, too."

Beans, the unsung heroes of the food pyramid, are one option that can energize you for those pre-midterm all-nighters. Packed with protein and easy on the wallet, they're a diverse food. Black or pinto beans can be paired with rice and salsa or put in a quesadilla, while chickpeas can be stewed with curry powder, spices, tomato and onions to make your very own Chana Masala — a traditional Indian chickpea dish.

Throw some beans together with leftover vegetables and season them with garlic, salt and pepper, lemon or lime juice, or anything else that strikes your fancy. Canned beans are the easiest to use, however, if you decide to buy dried beans, make sure to follow the directions for soaking and cooking carefully. Some beans can make you sick if they are improperly prepared.

Itching for some noodles in peanut sauce, but find your wallet empty? Grab a jar of chunky peanut butter and add a cup of it to a few tablespoons of soy sauce, some hot chili flakes, cayenne pepper, lime juice and water until you have the desired consistency and taste.

Pop it in the microwave for a minute and stir, and then pour over ramen, rice, meat or veggies.

Peanut butter is also great plain. Slap it on apple slices, or if you want to relive your childhood, make "ants on a log:" celery, peanut butter and raisins.

If you're in the mood for some stir-fry but don't have the dough, here is a little secret: Mixing soy sauce with a little sugar and some chili sauce makes an inexpensive and delightful stir fry sauce. Splash it over veggies or meat in a wok or pour it over rice or noodles.

Another great stir fry sauce, according to sophomore and dorm dweller Elizabeth Smith, is the Oriental Sesame dressing from the McMahon 8 salad bar, also available at other campus cafeterias.

"It's good as a salad dressing but it can become the best stir fry sauce ever," she said.

With an electric wok and salad bar veggies, meat and dressing, Smith creates delicious and nutritious dinners in her dorm room. And, a simple recipe like this might even help students avoid the dreaded "freshman 15."

"You just have to be smart about your eating," Smith said. "But if you are at the UW, you must be smart already."

If you didn't eat the leftover cheese pizza in the fridge for breakfast, top it with herbs and veggies from the University District Farmers Market. Those who live on-campus can snag some veggies and chicken from the McMahon salad bar.

Even the relatively inexpensive pizza can hurt your wallet after awhile. For a money-saving version of the staple college meal, get some pita bread, add pasta sauce, cheese and your choice of toppings, stick it in the microwave and voilà — you have a quick, easy and delicious personal pizza.

The age-old favorite peanut butter and jelly can be jazzed up, too. Bananas, honey or marshmallow fluff added to peanut butter sandwiches makes for a sweet, satisfying midnight snack.

Another sweet treat comes from Stephanie Kong, a junior who lives off campus. This Rice Krispy treat recipe is easy and, had she known of it while living in the dorms, "would have eaten gratuitous amounts of Rice Krispy treats," she said.

Melt a half tablespoon of butter in the microwave in a medium size bowl. After it's melted, fill the rest of the bowl with marshmallows — Kong said the mini marshmallows work best — and nuke it until the marshmallows have expanded, but not exploded. Then mix in the Rice Krispies. Scoop the crispy concoction into a container, let it cool, and dig in.

"It's easy to make and they make a great after class snack," Kong said. "You can make it healthy by using multigrain cereals and mixing in dried cranberries, but I eat the unhealthy ones."

Be open to experimentation and play freely with your food — you never know what you might discover.

Bon appétit.

[Reach contributing writer Erinn Unger at features@thedaily.washington.edu.]