Between class, homework, study groups, part-time jobs and social obligations, maintaining a well-balanced diet during college can be difficult. A common worry we all have is the Freshman 15, but the most effective way to lose weight or avoid the 15 is to approach it day by day.
Here are 10 healthy lunch ideas that are cost-effective, easy to prepare and perfect for an on-the-go lifestyle:
1. Whole Wheat Turkey Wrap & Veggies:
– Ingredients: 1 whole wheat tortilla, 2 ounces turkey lunch meat, 1 ounce low fat mozzarella cheese, sliced veggies of choice (carrots, tomatoes, cucumbers, lettuce, etc.)
– Wrap all ingredients in the tortilla; keep it together with a toothpick.
2. Greek Yogurt, Chicken Salad & Whole Wheat Crackers
– Ingredients: 4 ounces cooked chicken, diced, ½ cup chopped spinach, ½ cup sliced celery, ½ cup sliced grapes, ¼ cup craisins, ½ cup greek yogurt
– Mix together and eat with 1 serving of whole wheat crackers.
3. Vegetarian Caprese & Pita
– Ingredients: Pita bread, 4 ounces low fat mozzarella, 1 large tomato, fresh basil, 2 tablespoons balsamic vinegar, sea salt and pepper to taste
– Slice the tomato lengthwise (about 6-7 round slices)
– Put the slice tomato in a Ziploc bag with balsamic vinegar, salt and pepper and shake until covered.
– Slice mozzarella and layer the cheese between the tomatoes, adding the fresh basil in between each layer.
– Serve with pita bread.
4. Italian Tuna Dip
– Ingredients: 1 can albacore tuna, ¼ cup Italian salad dressing, ½ sliced cucumber
– Mix tuna and salad dressing.
– Slice cucumber and dip into tuna.
5. Southwestern Chopped Salad & Healthy Cilantro Dressing
– Ingredients: 1 cup chopped romaine lettuce, ½ cup black beans, ½ cup corn, 1 small chopped tomato, ½ chopped avocado, 1 chopped green onion, 1/3 cup plain non-fat greek yogurt, 1 tablespoon olive oil, ¼ cup fresh cilantro, 1 clove of garlic, juice of ½ lime, sea salt to taste
– Blend lettuce, beans, corn, tomato, avocado and onion.
– Blend yogurt, olive oil, cilantro, garlic and lime juice. Pour over salad and eat! (Add chicken for extra protein!)
6. Vegetarian Hummus & Veggies
– Ingredients: ½ cup hummus (If you don’t like store-bought hummus, you can make any flavor you like by blending garbanzo beans and olive oil with any add-ins of your choice. Try sundried tomatoes and garlic or basil and pine nuts), sliced veggies of choice (Try sliced red or yellow peppers, carrots or cucumbers)
– Package hummus and veggies separately; dip veggies in hummus.
7. Asian Lettuce Wraps
– Ingredients: 1 chicken breast, diced, ½ cup shredded carrots, sliced green onions to taste, 2 tablespoons soy sauce, 1 tablespoon honey, 2 large romaine lettuce leaves, cayenne pepper to taste
– Mix chicken, carrots and onions with soy sauce, honey and cayenne pepper.
– Fill lettuce leaves with mixture and enjoy! (This recipe can be made vegetarian with sautéed tofu).