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If you’re anything like us, you’re a busy collegiette. Your days are filled with classes, extracurricular activities and plenty of socializing—so you definitely need the foods and drinks that will help you sustain enough energy to power through.
Here are eight dorm room dining hacks for eating well, despite having access to little more than a microwave and a mini fridge, courtesy of registered dietitian Kim Galeaz. You can find these ingredients at the campus grocery store when your parents come to visit, and you can keep things interesting by getting creative with dining hall food. Shop your meal plan! Try picking up a whole-grain tortilla from the sandwich line or grabbing some dried fruit or shredded cheese from the salad bar. These super simple suggestions will keep you energized during your busiest of days—and are easy to make in your dorm room!
1. Chocolate Apple Walnut Roll-Up
Smear chocolate-hazelnut spread onto a whole-wheat flour tortilla and sprinkle with chopped apples and walnuts. Roll the tortilla into a wrap to easily enjoy on-the-go.
Extra Credit: These roll-ups contain protein, fiber, vitamins and minerals! Additionally, the soluble fiber found in apples and omega-3 fats in walnuts are good for your heart.
2. Sweet and Savory Study Mix
Mix whole-grain cereals like frosted wheat squares, toasted O’s and oat squares, with raisins and honey-roasted peanuts. Consider throwing in a few whole-grain cheddar crackers for a sweet and savory snack to keep you on track while you’re studying!
Extra Credit: This mix has whole grains, which help with maintaining your weight, raisins for natural nutrients and peanuts for protein power. In fact, peanuts have more protein than any other nut!
3. Eggs & Cheese in a Mug
Stir two eggs and two tablespoons of milk together in a large, 12-ounce microwave-proof coffee mug. Microwave on high for 45 seconds, stir and microwave again for an additional 30 seconds – or until eggs are set. Sprinkle on 2-3 tablespoons of your favorite low-fat shredded cheese and enjoy.
Extra credit: Keep that yolk – it contains essential choline plus nearly half the egg’s protein.
4. Sip while you study
With moderation in mind, all calories can fit into a balanced lifestyle, so go ahead and savor your favorites like sweet tea, lemonade, soda and flavored waters. Just remember to fill your mini fridge with portion-controlled options like the Coca-Cola mini can. Each 7.5oz can is 90 calories, so you can focus less on pouring the perfect portion size and more on preparing for your next exam.
5. Almond Cherry Clusters
Melt semi-sweet or dark chocolate in a microwave-proof bowl and stir in dried tart cherries and sliced almonds. (Or use any favorite combination of fruits and nuts, like cranberry pecan or pistachio date.) Using a tablespoon, drop the mixture onto waxed paper or a non-stick cookie sheet or pan. Let the clusters harden in the fridge for about 30 minutes.
Extra Credit: In addition to antioxidants and fiber, these clusters contain phytonutrients from cherries to help promote better sleep and ease muscle soreness after workouts.
6. Taco Popcorn
Enhance plain, microwaved popcorn by tossing in a little reduced sodium taco seasoning. Experiment with customizing your snack by mixing in different spices or even a tablespoon of grated parmesan cheese.
Extra Credit: For optimal nutrition, it’s recommended that at least half the grains you eat each day are whole grains. Since popcorn is naturally a whole-grain, it counts towards your daily quota! Sprinkle with seasoning instead of butter to save mega-calories.
7. Crunchy Bean Fiesta
Enjoy corn tortilla chips with customized salsa. Simply mix one (16-ounce) jar of your favorite tomato-based salsa with one can black beans (rinsed and drained) and dip away!
Extra Credit: Tomato-based salsa is filled with oodles of vitamin A, C and K for your skin, bones and eyes. Adding canned beans provides protein and fiber to fill you up and prevent over-eating or mindless munching.
8. Let-Us Wrap Things Up
Fill large lettuce leaves (romaine, butter, Bibb, Boston) with lean deli ham, turkey, chicken or roast beef slices. Sprinkle with shredded carrots, shredded cabbage, red or green onion and some sweet Thai chili sauce and/or Sriracha sauce.
Extra Credit: Lettuce packs in the heart-, eye- and bone-boosting nutrients with very few calories. Add protein power with lean deli meats and bump up that veggie quota for the day with carrots and onions.
From sorority meetings to soccer intramural club, you’re a busy collegiette who needs energizing, delicious food! Try one (or all!) of these delicious options. Dine smart, collegiettes!
Kim Galeaz RDN, CD is a registered dietitian nutritionist, recipe creator and culinary consultant to the agriculture, food and beverage industry, including The Coca-Cola Company, and provides practical nutrition information on behalf of Company. Her successful approach features a positive, all-inclusive attitude that blends great taste with good health and enjoyment.
This post is sponsored by The Coca-Cola Company.