Keeping up with a consistently healthy lifestyle in college is a task that is far more difficult than it sounds like, but with some extra effort and motivation it’s attainable.
When I first arrived to UTampa, my diet plummeted into the ground immediately. There is almost no way to dine on UTampa campus for every single meal and stay healthy. Even the “healthy” options like Fresh Kitchen and Salsa Rico have low quality vegetables, high amounts of sugar, and unhealthy oils. I was feeling sluggish after every meal on campus. It’s a serious problem in my opinion, but since they actually force on-campus residents to buy a meal plan, it’s consistently profitable meaning they will never see a reason for change.
If you’re in this situation of frustration as I was, then I’m glad to enlighten you with what I’ve learned through trial and error while dieting in college.
First off, you need a strict grocery budget. Money is tight for a lot of people in college and I personally don’t have an excess of disposable income.
The first word of advice is to avoid anything processed or pre-packaged. Beyond the health benefits, these items cost more than fresh food every single time. These items also keep your stomach full for much less time, leading you to eat more of the processed foods and having to buy more sooner. My personal budget for groceries per week is $100. I am 6’0 185lb and I am trying to gain more weight so my budget is a little pricey, but that is the price of bulking.
Here’s a typical grocery run for $100 (things change every week though, ex. I might do beef instead of turkey, or chicken instead of steak any given week):
4 boneless ribeyes: $24, 1lb Ground Turkey: $5, 18egg Carton: $5, XL Tortillas: $6, Bananas: $5, Organic Peanut Butter: $5, Fat-free Gallon of Milk: $5, Queso Shredded Cheese: $3.50, Onion: $1, Tomatoes: $3, Potatoes: $6, Dave’s Wheat Bread: $6, Oranges: $3, Jasmine Rice: $3, Avocados: $5. Total = $85.50
This is more than enough food for the week. I also leave some room for the occasional items I buy (butter, seasonings, olive oil, condiments, etc.). In addition to my groceries, I work at a barbecue where I often take meats home such as smoked chicken or lean brisket. This helps a lot with my food costs.
I choose these items because with what little free time I have, these ingredients make it simple to create healthy, protein-packed meals in a short span of time.
Here are some examples:
Steak and eggs. Extremely simple. Packed with protein and good fats. Easy to throw some potatoes in as well for the carbs. I usually go with one ribeye, 4 eggs, one slice of bread, and either some fruits or carbs depending on what I am feeling. Cook Time = 15-20min
Cheesy Turkey Burritos. I mix ground turkey, queso cheese, onions, tomatoes, sour cream, and seasonings into one pan. Then put it in a tortilla, wrap it up, and grill it for a good crust. Has amazing flavor, packed with protein, and never hurts my stomach.
Cook Time = 20min
PB Honey Toast: A tasty and quick breakfast meal. I toast 2 pieces of bread, spread my peanut butter, slice and place bananas, drizzle organic honey, and top with fresh sea salt. The flavor is amazing and has great nutritious value. Cook Time = 5min
Burger Bowl: Can be done with ground turkey or beef, really doesn’t matter – just make it a 90%/10% or better split for fat. I cook the ground meat in a pan (chunky, not all the way ground) and roast sweet or yellow potatoes in the oven. I put the potatoes at the bottom of the bowl, next the meat, and top with lettuce, tomato, onion, and a sauce. Cook Time = 30min
Egg Burrito: Extremely simply. Scramble the eggs how you like and make a burrito like #2. Put some hot sauce and turkey sausage inside as well and they’re amazing. They can also be wrapped up and microwaved for an even easier breakfast the next time. Cook Time = 15min
Hot Honey Roasted Chicken: This one may be the easiest meal yet. Put a glass dish in the oven and preheat it to 350 degrees. When it reaches 350, put cubed chicken breast in the dish with seasonings and butter. It will cook in 20min. While cooking, mix sriracha sauce with organic honey and seasonings. When chicken is ready, drizzle the sauce and that’s it. Cook Time = 30min
Now, this is just what works for me. The point I want to make clear is that it is very possible to make healthy meals every single day in 30min or less.