Nutriplate - The College Student
This NutriPlate is designed for the AVERAGE College student!
Use NutriPlates as a guide for building smart nutritional habits!
Quick Tips for the busy college student:
Meal prep on Sundays if you have time or keep meal preparation under 10 minutes
Buy frozen fruits and vegetables
Buy canned foods
When buying package chips, read labels and serving sizes. For example, a serving size for Doritos is equivalent to 18 Doritos.
Include fruits and vegetables in every meal
Don’t limit fruit and vegetable consumption
Eat healthy fats since they have been shown to improve memory
For a little inspiration, a few meal examples to help get you started...
Breakfast
Yogurt Parfait:
- 3/4 cup granola
- 1/4 cup 1 frozen berries
- 1 cup low-fat Greek yogurt
- 1 tablespoon chia seeds or ground flaxseeds
- 1 scoop vanilla protein powder
Preparation:
– Add vanilla protein to the yogurt and mix well.
-Top the mixture of berries, chia seeds or flaxseeds, and granola.
Lunch
Turkey Wrap:
- Low carb flatbread
- 3 slices deli turkey
- 3 tomato slices
- 2 lettuce leaves
- 2 tablespoons hummus
- 1/4 cup shredded carrots.
Preparation:
– Spread hummus over the flatbread, add turkey slices and top with lettuce, tomatoes, and shredded carrots.
– Pair with tortilla chips, popcorn, or Doritos.
Dinner
Mac and cheese with steamed broccoli:
- 1 cup steamed broccoli (you can use the microwave)
- 1 cup of ready-to-eat mac and cheese
- ½ cup white beans
Preparation:
– Place 1 cup of frozen broccoli in a microwave-safe dish.
– Add a ½ inch of water to the bottom of the dish.
– Cover with a glass lid and microwave on high for 5-8 minutes.
Snack
Apples with 2 tablespoons peanut butter.
Snack
- Protein bar or trail mix.
- RX Bar, Quest Bar, Think Bars, NoCow, GoMacro, or Power Crunch.
And one more thing
add these to your grocery list!
Recommended Veggies and Fruits
- Apples
- Bananas
- Pears
- Oranges
- Lemons
- Pomegranates
- Frozen broccoli
- Frozen stir fry
- vegetables
- Green beans
- Lettuce
- Tomatoes
- Canned green beans
Recommended Proteins
- Canned tuna
- Canned chicken
- Canned lentils or beans
- Protein bars
- Protein shakes
- Low fat Greek yogurt
- Peanut butter
Recommended Carbohydrates
- Frozen brown rice
- Potatoes
- Whole wheat bread
- Whole wheat flour tortillas
- Popcorn
- Beans
- Mac and cheese
Recommended Healthy Fats
- Avocado
- Walnuts
- Almonds
- Peanut butter
- Canned tuna in olive oil
- Avocado oil
- Olive oil
- Soybean oil
- Chia seeds
References for this NutriPlate.
- https://www.thriftyfrugalmom.com/tips-for-buying-inexpensive-produce/
- https://www.ihs.gov/sites/diabetes/themes/responsive2017/display_objects/documents/printmat/Tips_for_Educators_508c.pdf
- https://www.thekitchn.com/best-cheap-fruits-vegetables-258057
- https://drannwellness.com/5-starch-staples-that-are-always-in-my-cupboards/
- https://www.healthline.com/nutrition/cheap-protein-sources#TOC_TITLE_HDR_17
NUTRIPLATES
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