Being constantly on-the-go in college can be a hassle and make you vulnerable to the likes of McDonalds, Wendy’s and Taco Bell. Their greasy foods and cheap prices often reel me in when I need a little pick me up – but collegiettes™, you can eat healthier!
I know what you’re thinking. Eating healthy in college is impossible. It takes too much energy to plan meals, too much time to cook them, and too much money.
But I eat healthy and on a budget—it’s the best of both worlds. With this five day meal plan, I will show you that eating healthy is doable, and I will also give you a few tips on how to break those nasty eating habits.
First of all, you need to know where to shop. While Market of Choice is going to be your best bet for healthy foods, it’s also one of the most expensive grocery stores in town. Don’t be afraid to shop at Albertson’s or Safeway. Although they are not health food stores, they carry many different types of produce and meats that are just as healthy as the ones you can find at Market of Choice. I can spend anywhere from $100 to $150 at Market of Choice for two weeks, but Albertson’s or Safeway brings my costs down to somewhere between $70 to $90.
Second, sneak superfoods into your meals. A great substitute for fatty or sugary foods, superfoods contain phytochemicals: antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber. There are anywhere from 10 to 25+ superfoods, from dark chocolate to eggs. Keep this handy list on you when you shop, and pick five to ten that you and your roommates will all enjoy.
My personal favorites are:
- Blueberries
- Broccoli
- Sweet potatoes
- Eggs
- Whole wheat pasta
- Salmon
- Bananas
- Tomatoes
- Almonds
- Yogurt
Superfoods have a number of health benefits. The saying “you are what you eat” might as well be the motto behind them. The benefits include higher energy levels, lower cholesterol, immune system boosts, and some like garlic and broccoli have been shown to help fight cancer. Now if these benefits don’t have you running to the supermarket, the fact that you will lose weight and feel better about yourself inside and out will have you grabbing for your keys and wallet.
I like to use my favorite foods in meals that I make throughout the week, so that it’s easier to eat healthy. The main thing to remember about superfoods is that they must be fresh. We get the maximum amount of nutrients out of them when they are not processed or frozen.
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Monday:
Breakfast
1 egg
2 slices of turkey bacon
Cook them in a skillet over medium heat until browned for best results.
Egg yolks are brain food, so do not let the fear of cholesterol keep you from enjoying them. Also, turkey bacon is a low-fat substitute for pork bacon and tastes delicious when fried.
Lunch
Tuna Fish Salad
1 can tuna fish (I prefer Chicken of the Sea, but it’s a personal choice because all tuna is low in calories and packed full of protein.)
¼ cup chopped onions
¼ cup chopped celery
White vinegar
I know what you’re thinking – “Really, vinegar?” – but it adds a tangy taste to the tuna, and it is very healthy. White vinegar is also low in calories and helps reduce water retention in the body, as well as regulate blood pressure.
Dinner
Penne with Butternut Squash and Goat Cheese
Vegetable oil cooking spray
1 (2-pound) butternut or kombucha squash, peeled, seeded and cut into 3/4-inch cubes
1 onion, diced into 1/2-inch pieces
4 cloves of garlic
Olive oil, for drizzling
Kosher salt and freshly ground black pepper
1 box of Rigatoni pasta
1 cup (8 ounces) goat cheese, crumbled
1 cup coarsely chopped walnuts, toasted
1 packed cup chopped fresh basil leaves
1/3 cup finely grated Parmesan
Arrange the squash and onions on a cookie sheet, and coat with salt, pepper, garlic, and olive oil. Let the ingredients bake in a 425 degree F for 40 to 45 minutes or until golden and cooked through.
Roast the walnuts on a cooking sheet in a 350 degree F over for three to five minutes.
After the rigatoni is cooked, place one cup of pasta water in a large mixing bowl, which you will use to help melt the goat cheese into the pasta.
Place the drained pasta in the mixing bowl, dump the goat cheese in, and stir until evenly coated on the pasta.
Pour the other ingredients into the bowl, and fold everything together. Folding the ingredients allows for a more even dispersion of the food, and the pasta will not break apart.
Serve and enjoy! This recipe serves four to six people, but is also great for leftovers.
(Credit: Food Network)
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Tuesday:
Breakfast
1 Minute Quaker Oats Oatmeal (1 serving)
½ cup oats
1 cup water
Dash of salt
Bring 1 cup of water with a dash of salt to a boil, add the oats, and cook for one minute or until the oatmeal is at the consistency that you prefer. You can add a small amount of brown sugar if you like, but I prefer blueberries, strawberries, or almonds in my oatmeal because they’re healthier, and the fruits are great superfoods.
Lunch
Apple and two 1-ounce pieces of your favorite cheese
15 almonds
A great source of fiber for your diet and a quick and easy lunch, it’s perfect for when I’m on the run from class to class.
Dinner
Hamburger patty
¼ pound of ground beef
Ground pepper, salt, garlic, and Worcestershire sauce for taste
Mix and shape all of the ingredients together into a patty. Throw it on your George Foreman grill, and if you do not have one, cook it over medium heat in a skillet until cooked to your preference.
Lose the bun because it is high in bad, processed carbohydrates. Whole wheat is a healthy carbohydrate; however, many companies do not make whole wheat hamburger buns that are satisfying. So I choose to lose the bun and enjoy a naked hamburger patty, also substituting sweet potato fries for baked potato fries.
(Credit: Allrecipes)
Sweet Potato Fries
½ of 1 sweet potato
2 tablespoons light butter
¼ cup of packed brown sugar
Wash the sweet potato, and slice into strips. Then boil in water for four minutes. Drain the water, and add butter into a skillet over medium heat and add brown sugar. Once dissolved together, add the sweet potatoes and fry until golden brown and tender. Although sweet potatoes, brown sugar, and butter may not seem that healthy, you are making it healthier by using light butter and sweet potatoes rather than baking potatoes. As for the brown sugar, what girl does not need a little sugar in her life? Live a little!
(Credit: Allrecipes)
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Wednesday:
Breakfast
1 egg
2 slices of turkey bacon
Lunch
1 Sliced orange
1-2 chicken tenders
Cook the tenders over medium heat in a skillet for five to ten minutes or until done. Garnish with salt and pepper.
This is one of my favorite lunches because I get the protein from the chicken, as well as the sweetness of the orange; sometimes I even eat the chicken and orange together. It is very refreshing, and I know that I am eating healthy.
Dinner
Chicken Patty Pockets
Handful cilantro leaves
Handful mint leaves
Handful basil leaves
1 cup Greek style plain yogurt
1 tablespoon cumin, a palm full
1 tablespoon plus 1 teaspoon grill seasoning blend (recommended: McCormick Montreal Seasoning)
1 1/2 pounds ground chicken
2 tablespoons extra-virgin olive oil, 2 turns of the pan
4 pita pockets
1 cup mango chutney
8 leaves tender lettuce
Finely chop the herbs together. If you prefer, you can place them into a food processor in order to make them fine. In a bowl, add the herbs, Greek yogurt cumin, grill seasoning and meat, and mix to form four large, very thin patties. Preheat a large nonstick skillet with a couple tablespoons of extra-virgin olive oil over medium-high heat. Cook the patties three to four minutes on each side.
Heat the pitas up, cut the tops of the bread off, and fill with the patties, lettuce and chutney, and enjoy! This is a great spring time dinner to have with three or four girlfriends.
(Credit: Food Network)
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Thursday:
Breakfast
1 cup Kashi Go Lean Crunch! (My favorite type is Crunch! Honey Almond Flax.)
½ cup skim milk
Lunch
Green salad with your favorite vegetables
1-2 tablespoons of dressing
The best dressings are going to be oil with either white or red vinegar or lemon juice. Stay away from the balsamic vinegars because they are high in sugars. As for the refreshing salad, I prefer iceberg lettuce with tomatoes, cucumbers, celery, red and yellow peppers, radishes, and broccoli, but feel free to use your favorite vegetables.
Dinner
Chicken tenders with grilled vegetables
Wash two or three chicken tenders, and garnish with salt and pepper. Cook over medium heat in a skillet with a little olive oil in the bottom of the pan for five to ten minutes or until done.
Cut up ¼ of an onion, ½ a zucchini, three spears of asparagus, and ½ a red pepper. Grill on a skillet with a small amount of olive oil until tender; add salt and pepper for taste. If you enjoy other vegetables more, try them out, but stay away from white potatoes because they are a complex carbohydrate and are not the best for your body.
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Friday:
Breakfast
Breakfast Burrito on a whole wheat tortilla
Scramble one egg, and add a few of your favorite vegetables. I enjoy green peppers, onions, and tomatoes. Garnish with a dash of cheese and hot sauce.
Remember, cheese is not bad for you if used in moderation. In fact, it is a great source of protein and fat, but do not overdo it. Some of my favorite cheeses are feta, goat, and cheddar. I recommend staying away from brie cheese, blue cheese and gorgonzola because they are loaded with calories and fats.
Lunch
Chicken Fruit Salad
2 chicken tenders cooked and cubed
1 orange
1 peach
1 stick celery
A handful of green grapes
1 – ½ cups of Iceberg lettuce
Cook and cube the chicken. Dice the orange, peach, celery and grapes, and place into a bowl with the cubed chicken. Add the lettuce, and top off with a mix of olive oil and red wine or white wine vinegar.
Dinner
Salmon and vegetables
Wash the salmon under cold water, and dry off with a paper towel. Garnish with salt and pepper and two or three lemon slices. Add ½ to one tablespoon of butter, if you want. Dill spice is a great substitute for butter because it has a lot of flavor and doesn’t contain the fat.
Cook the salmon on 350 degrees F for 20 to 25 minutes or until cooked through. Serve with some of your favorite grilled vegetables, such as asparagus, broccoli, red peppers and onions.
4 oz. is the perfect size for a single serving, and the fish boasts a high amount of amino acids.
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I hope you’ll try out my secrets to eating healthy on-the-go within a budget, but don’t hesitate to mix things up! If you’re ever looking for food tips, go to Food Network or Allrecipes. By typing in your favorite meat, vegetable or salad in the search bar, you will be able to search by what types of foods are going to be the best for you.
Remember: stay away from foods that are high in complex carbohydrates, white potatoes, Caesar salads, croutons, white bread, and sweets. But do not be afraid to occasionally indulge in a dessert, and do not punish yourself. Going off of a healthy eating regimen is okay as long as it doesn’t happen every day.
Healthy food can be both delicious and inexpensive, so don’t feel like you have to buy bad food in order to stick to your budget. Eating right will not only make you feel better, but will also boost your energy and help you stay healthy on both the inside and the out!
(Photo Credit: Luigi Anzivino, TheCulinaryGeek, Dave77459, Nicole Salow, and Chef Mick Rosacci)