Updated Fri, Apr 25, 2014 2:54 pm
Following a balanced, healthy diet is a major challenge faced by many college students. Busy schedules and limited budgets quickly increase the appeal of fast food and frozen meals, and dining halls are often filled with less than ideal options. In addition to the dreaded weight gain that so often accompanies life at school, poor eating habits developed while in college have long-term effects that carry far beyond graduation. There is no easy solution to this dilemma, but here are a day’s worth of quick, cheap and easy recipes to help kick-start a healthier diet!
All photos and recipes are courtesy of The Slender Student. http://www.theslenderstudent.com/recipes/
Banana Almond Egg White Oatmeal
• 1 cup water
• 1/2 cup instant oats
• 1/2 scoop vanilla whey protein powder
• 1/4 cup liquid egg whites
• 1/2 small banana
• 1 t. almond butter
Optional: 1 packet Splenda, cinnamon, vanilla extract
In a small pot, bring water to boil. Add in oats and let cook for 1-2 minutes. Turn heat down to medium. When almost all of the water is absorbed, stir in the egg whites and protein powder. Stir until all of the water is absorbed and the egg whites have cooked in. There shouldn’t be excess liquid. Top with banana slices, almond butter and optional extras.
No Mayo Chicken Salad
For each 3.5 oz. serving of plain, baked chicken:
2 T. fat free Greek yogurt
1/2 t. mustard
1 T. Craisins (optional)
2 T. chopped celery (optional)
Salt and pepper to taste
Combine all ingredients and refrigerate.
Slender Stir Fry
• 3 1/2 oz. boneless, skinless chicken breast (cut into smaller pieces)
• 3/4 cup cooked brown rice
• 1/4 cups each of preferred veggies (onion, carrot, broccoli, mushroom, etc.)
• 1 1/2 T. low sodium soy sauce
• 2 T. teriyaki sauce
• 1 t. minced garlic
• Pepper and red chili pepper flakes to taste
Heat skillet coated with nonstick spray over medium heat. Cook minced garlic until browned. Add chopped veggies and soy sauce. Cook until the veggies are tender. Remove veggies and place in a separate bowl. Re-coat skillet with nonstick spray and cook the chicken over medium heat until it is lightly browned on the outside and white throughout. Return veggies to the pan with the chicken. Add teriyaki sauce and cooked rice. Toss until everything is a little saucy. Season with red chili pepper flakes and pepper to taste.