Hey, y'all! My name is Isabella, and I’m a college student learning how to navigate adulthood right alongside you!! Today, I will give you tips and recipe ideas on eating healthy in a dorm room to avoid the freshman 15.
Disclaimer: I am not a doctor and have no medical background. This is what I have found works for ME and my body. This article gives you ideas of what I did and will continue while living in a limited kitchen space to maintain my health and wellness. Ultimately, you must find what works for your body, mind, time, and budget.
TIPS
- Maintain a high-protein diet.
- I have found that high-protein meals help me stay full, not snack, and produce the best results from working out.
- Create a budget for grocery shopping and a routine.
- I usually went to the grocery store once every two weeks and bought a combination of frozen and fresh foods to last this time period.
- Make a grocery list.
- Don't just go to the grocery store and grab random things. Go in with a list, knowing exactly what you want to get and exactly how you will cook with it or eat it.
- Use the free "Yuka" app.
- A sweet friend told me about this app, and it is one of my ride-or-dies now. You scan the label on your food (or cosmetic) item, and this app essentially breaks down what is in it. It will rank the food item out of 100 and list the positives and negatives regarding protein, sugar, calories, sodium, additives, fiber, and saturated fat. Make sure to do your own research if you are on a strict diet for your health, but this is a quick go-to for me if I need clarification on a food item.
- Buy only a few pre-made meals.
- Pre-made meals are not as good for you as fresh foods. However, finding meals you can store, that you like, or that you can afford as a college student can be challenging. I get that, so I found this brand, "Lean Cuisine," which is genuinely delicious and relatively good for you in all other factors except for additives you will find in any frozen food. Scan these meals with the Yuka app to read more about what is in them because some are better for you than others.
- Take fruit from your dining hall for later.
- You are already paying for the meal plan, so take full advantage! So much of that fruit eventually spoils anyway. Take fruits like bananas, apples, and oranges from your dining hall. If I went to grab lunch in between classes, I would just grab two bananas and put them in my backpack. This will help you save a little money because fresh fruit can add up!
- Get a Costco card.
- This is for the girls in an apartment or with access to a kitchen and full-size fridge. It costs $60 for your parents to add you to their plan if they already have one. Buying in bulk can save you from making trips and save you money. Costco also has some fantastic healthy options, which are especially helpful for meal prep.
MEALS
These are some items I would pair with vegetables for meals. I especially love breakfast foods, so plenty of breakfast options are mixed in here! I usually mix and match a few of these options for meals. For example, I would have some shredded rotisserie chicken, yogurt with fruit on it, and also edamame.
- Salt-Free Quaker Rice cakes with PB Fit, sliced banana, and honey drizzle.
- A very filling breakfast that became one of my staples.
- Salt-Free Quaker Rice cakes with smashed avocado and honey drizzle.
- A healthier take on avocado toast.
- Cottage cheese with blueberries and agave.
- You can add whatever you want, but this is also one of my favorite snacks because it is high in protein and filling.
- Shredded rotisserie chicken
- I would get a fresh rotisserie chicken from Publix and, once I got home, immediately remove all of the meat from it and put it into Tupperware to easily store in our small mini fridge. This was one of the main ways I maintained my protein intake in our limited space.
- Microwave egg whites with cheese
- I used a small glass bowl to pour in Bob Evans Egg Whites and add some shredded cheese. Depending on your microwave, pop it in the microwave for about 45 seconds, and that's it. It's high in protein and one of the only ways to eat eggs in a dorm.
- Protein shake
- I like the Orgain 30g Protein Shake, which has different flavors. Since I usually eat less in the morning, this is an excellent option for helping me get my protein in and stay fueled for classes.
- Quaker Quick Minute Whole Grain Oats
- These or overnight oats topped with desired fixings are just delicious. I usually add cinnamon and honey or fruit and honey.
- Red's Breakfast burritos
- My favorites are the Chicken and cheddar burrito and the Turkey Sausage Burrito. They're great to eat hurriedly before or after class!
- Perdue chicken nuggets or Applegate chicken nuggets
- It is hard to avoid frozen foods in college, so these have become one of my staples. They are easy to eat when you're in a hurry, and they keep for so long.
- English muffins with smashed avocado and honey drizzle
- I used our suitemates air fryer to crispen these before adding the smashed avocado and honey. I wouldn't bother getting English muffins if you don't have a toaster or air fryer to toast them.
- Yogurt with fruit and honey.
- I use Chobani Zero Sugar Vanilla Nonfat Greek Yogurt and add whatever berries I want and honey.
- Veggies Made Great Muffins
- These make a great snack or component of a meal.
- Miracle noodles with desired toppings.
- Spaghetti squash with desired toppings.
- Banza pasta with desired toppings.
VEGETABLES
- Seapoint Farms frozen edamame packs
- These come in individual microwave packs and are great for your protein intake. I ate these all year.
- Canned peas
- Salads, pre-made salad bags
- Canned green beans
SNACKS
- FRUIT!!!
- Any fruit is a fantastic snack, so I try to incorporate it into any meal I can. It is one of my favorite snacks, especially keeping berries on hand! A little tip: Get a pineapple and cut it up. This will produce more fruit than you think, and it is cheaper than pre-cut.
- Protein bars
- It is very easy to be duped by protein bars that aren't good for you, so research and be specific about what you are eating. Cliff bars in the chocolate chip and brownie flavors are good for you and actually taste good. Kirkland signature protein bars are as well. These are just good to have in your backpack or as an on-the-go snack.
- PB fit with apple or banana
- Peanut butter with fruit is one of my favorite snacks, especially because it is so filling. PB Fit is an alternative to most peanut butter brands, which are packed with additives and calories.
- Hummus with carrots or cucumber
- Hummus with whatever veggies you desire is another excellent snack! I like the Ithaca hummus.
- Lesser Evil Avocado-Licious Popcorn
- Siete Chips with Siete Salsa
DESSERT
- Dark chocolate bar
- It needs to be from 70%-80% cacao to genuinely be good for you.
- Protein banana bark
- Arrange frozen banana slices side by side on a cookie sheet. Add a layer of Greek yogurt mixed together with protein powder. Add the next layer of melted dark chocolate chips. Lastly, you can drizzle PB-fit on top.
- Dates
- These are my personal favorite dessert. Two or three of these fill my sweet tooth cravings and have many healthy benefits. They are not the most glamorous desserts but don’t knock them until you try them.
- Lily’s gummy bears
- I am a sucker for some gummy bears, and while these aren’t the ideal dessert because they do have low-grade additives, they are a great alternative to other gummy options if you need a good movie snack.
- Yasso bars
- There are so many different flavors, and they are so delicious!
With Love,
Isabella XO
