Healthy Dorm Room Meals

There’s nothing like college. Being on your own for the first time in your life can be so thrilling. There’s lots to learn….including how to make smart eating choices that make you feel good and keep you energized for all the learning (and fun).

Eating in the dining hall, there’s often plenty of variety, but it can feel monotonous after a while. There are also times when you don’t even make it to the dining hall and end up eating right in your room. Here’s a list of healthful meals and snacks you can prepare righ there. All you need is a fridge, microwave, knife, and cutting board.

BREAKFAST
Toast with nut butter / yogurt, fruit, and toppings (coconut, hemp seeds, cacao nibs).

Microwave oatmeal topped with fruit and nut butter / nuts / seeds.

Overnight oats (like these blueberry sunflower oats) require no cooking and can be prepped ahead of time for early, hectic mornings. All you need are rolled oats, a liquid (milk, almond milk, coconut water), fruit, and nuts / seeds. You can also include kefir (a yogurt drink) or yogurt if you like the consistency thicker.

Chia seed pudding, here’s a recipe for our favorite banana bread chia pudding.

Loaded sweet potato: Microwave a sweet potato until soft (about 3-4 minutes), then top with nut butter, hemp seeds, yogurt, cinnamon, and a dash of maple syrup.

Smoothies / smoothie bowls (if you have access to blender, nutribullet, or food processor).

Banana boats filled with peanut butter, cinnamon, hemp seeds, and cacao nibs.

Nut butter and fruit wrap. Use any nut butter and fruit. We love sliced apples, pears, bananas, strawberries, blueberries, and raspberries.

LUNCH
Whole grain crackers (like Wasa) / rice cakes / or toast topped with flaked tuna mashed with chickpeas, avocado, or hummus and Dijon mustard.

Mason Jar Salads like this one with easy veggies (cucumbers, carrots) and protein (canned beans, tuna, pre-baked tofu).

Sandwich with tuna / egg / protein, avocado, veggies.

Tuna salad served in lettuce cups.

DINNER
Soup. Start with a low-sodium canned soup, then add more veggies, like baby spinach, and pre-cooked whole grains. You can find plain pre-cooked brown rice and quinoa in shelf-stable packages.

Burrito wrap, made with whole grain tortilla, hummus, avocado, veggies, tuna, salsa, and shredded cheese.

Southwestern stuffed sweet potato – black beans, veggies (frozen, then microwaved), salsa, avocado.

Microwave egg sandwich. Whisk an egg with a teaspoon of water in a small bowl, then microwave for 45 seconds or until the egg is firm. Add egg, cheese, salsa, and baby spinach to an English muffin or roll.

Top salad greens with veggies, canned chickpeas, and any flavor of Bumble Bee® Seasoned Tuna Pouch with Spork.

SNACKS/DESSERT
Date filled with nuts / nut butter, chocolate chips, and coconut.

Slice up apple / fruit and drizzle with nut butter/cinnamon.

Cube apples, add a little water, microwave covered for about two minutes or until soft. Dollop with greek yogurt, cinnamon, and a dash of honey or maple syrup if desired.

Veggies with hummus. We love grape tomatoes, cucumbers, snap peas, carrots & celery sticks, bell peppers, broccoli, and zucchini.

Microwave chocolate lava mug cake: 1 ripe banana, 3 tbsp cocoa powder, 2 tbsp almond butter, ¼ tsp baking soda, pinch of salt, pinch of cinnamon; mash banana, mix ingredients in a bowl, pour into mug, microwave in 1-minute increments for 2.5-3 minutes.

Microwave popcorn. You can pop kernels right in a brown paper bag, which is less expensive and also allows you to control what and how much you put on the popcorn. Popcorn is actually considered a whole grain and provides a good amount of fiber to keep you feeling full longer as well as support healthy digestion.

Easy Oatmeal Cookie Energy Bites.

Homemade trail mix (nuts, dried fruit, seeds, coconut, chocolate).

Rice cakes with nut butter or sliced / mashed avocado.

Celery with peanut butter and hemp seeds.

Strawberries with yogurt honey dip.

Nut butter and fruit wrap. Use any nut butter and sliced fruit like bananas, strawberries, blueberries, or raspberries.

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