mini fridge
kettle
magic bullet (single serve smoothies)
brown rice maker
Before you say goodbye to family ensure you stock your room with food essentials. I chose foods that will not spoil since you will most likely be busy most of the week with frosh activities.
assorted tea's
low sugar cereals (Kashi go lean)
plain unsalted rice cakes
plain unsalted popcorn
peanut butter
unsalted almonds
frozen berries
low sugar protein bars
protein powder
canned tuna
brown rice
unsweetened almond milk (can be stored without being refrigerated)
Frosh Week
In most cases the cafeteria will not be available for use and food will be provided throughout the week. Some of the options may be healthy but most of them will not be. Here are some tips to stay on track :
Always eat your own breakfast! I suggest oatmeal with a scoop of protein powder. This meal will kick start your metabolism and give you energy for the busy days ahead. In most cases you will be provided a simple breakfast: muffins, juice and fruit. Make sure you wake up a little early in order to fit your breakfast in. Have a bowl of fruit at the breakfast to avoid feeling left out.
Healthy snacks- Pack a bag to bring with you with a low sugar protein bar and some almonds. If unhealthy granola bars are provided you will be armed with back up snacks!
Lunch/ Dinner- Make smart choices. The meals may not always be clean eating approved but make the most out of them. If you can substitute or change anything about the meal to make it healthier do so.
Eating Clean in a Cafeteria
You arrive in the school cafeteria and it appears that every venue serves: pizza, wraps, pasta, subs or hamburgers. Here are some ways to keep it clean in the cafeteria:
SALAD BAR- In most school's salad bars will be equip with hard boiled eggs, beans or lentils. These are great protein options for any meal. Make your own egg salad using 3 egg whites, and one whole hard boiled egg. Add a packet of mustard, vinegar and some pepper- voila! Pack your own plain rice cakes and enjoy an egg salad like sandwich with a fraction of the calories. You will also find lettuce and other vegetables which are great for building your own salad. Use the oil and vinegar provided to dress your salad. Sometime you may even find hummus and raw vegetables which serves as a great snack.
CHICKEN- Sometimes a chicken breasts can be hard to come by. In most pasta venues chicken is served on top of the dish. This is a great place to ask for just the chicken breast. It may take a little longer for your meal but most times the chef will be able to accommodate you with this.
STIR FRY- When faced with options most times there will be an option for Chinese food which in most cases includes a stir fry. Ask for no soy sauce to avoid the sodium spike and avoid the white rice.
OMELET'S- Most school's will have a breakfast bar open for most of the day. A great lunch option is an omelet with lots of veggie. Ask for your omelet to be cooked in olive oil just in case the chef is using butter to serve up eggs.
YOGURT /FRUIT/COTTAGE CHEESE- Yogurt is a great snack to grab on the go! If a label is not provided don't be afraid to ask. Ensure you are eating a low sugar variety. Add berries if available. Apples are another great snack! Enjoy with a packet of peanut butter. Cottage cheese will most likely be available to you as well- reap the benefits of the high protein snack
FOOD PREP DIY
Some of you meals you will be able to prepare on your own saving your waistline and your wallet!
MEAL 1- TUNA AND BROWN RICE- Brown rice is inexpensive and easy to cook. Add in ½ can of tuna and lunch or dinner is served! Serve with mustard or Mrs. Dash seasoning's for extra flavor.
MEAL 2- SMOOTHIE- Great when you are on the go! Add 1 banana (can be purchased from cafeteria) frozen berries, protein powder and ½ cup of almond milk.
MEAL 3- OATMEAL- Make using your kettle. Stir in 1 school protein powder.
MEAL 4- RICE CAKES AND PEANUT BUTTER- Quick and easy snack.
Steam vegetables to accompany a meal using your brown rice cooker as a steamer!
RELIEVE STRESS WITH SALTY OR SWEET
When you are feeling stressed instead of indulging in the candy/chocolate available to you enjoy some unsalted popcorn. Add 1 tbsp of olive oil in place of butter. Another option could be purchasing sugar free jam and enjoying it on plain rice cakes. Cocoa w/ Stevia has a chocolate taste add to plain yogurt or cottage cheese when cravings arise.
EATING CLEAN ON A BUDGET
If you have your own kitchen facility and do not have a meal plan here are some options:
EGGS
CANNED TUNA
BROWN RICE
FROZEN VEGETABLES (fresh is best but you will still reap the benefits)
CHICKEN- Buy large quantities when on sale.
OATMEAL
LENTILS/BEANS (canned)
PEANUT BUTTER
PLAIN UNSALTED RICE CAKES
COOK A TURKEY- Turkey's are cheap and the meat will last a very long time. Freeze into baggies.
MAKE YOUR OWN PROTEIN BARS- This will be cheaper buying protein bars and better for you!
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PROTEIN POWDER- You can now purchase protein powder for low prices! Catch a sale at your closest supplement shop or purchase a low sugar/low carb isolate from department stores such a Walmart!
<--My roommate during my freshman experience. We helped each other with new clean eating ideas in the cafeteria and shared groceries.
Sweet potatoes have always been a staple in my diet. A quick recipe:
- skin sweet potato
- slice into thin pieces and place in microwave for 4-6 minutes (until soft)
- place olive oil in a preheated pan on stove
- add sweet potato into pan
- season with Mrs. Dash Cajun flavor
- cover pan with tin foil
- flip continuously until crispy.
YOURS IN FOOD AND FITNESS,
SARAH RENNICK
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