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Best Body by Dr. Rachel Paul | The College Nutritionist

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As a college student, your time is precious. Between classes, tutorials, getting to and from class, studying, assignments, and potentially even a part-time job, there's not a lot of time left over. Often you'll want to spend it on sports, time with friends, or extra-curricular activities. So when are you supposed to find time to cook healthy, delicious food for breakfast, lunch, and dinner? It can fall to the bottom of the list, leaving you ordering takeaways, relying on quick, unhealthy food like instant ramen noodles, grilled cheese, mac & cheese or throwing together less than appealing sloppy joes.

But this behavior does not support healthy brain function, give you the energy you need for a long day or even feel good. You can definitely eat unhealthy food sometimes, but it shouldn't be all you eat. You should eat meat and veggies, and healthy carbs and healthy fats. Having a list of healthy, easy recipes for college kids can help you avoid fast food and fuel yourself for whatever your day throws at you. Remember, variety is the spice of life and it helps make sure you're getting all your nutrients in, so mix it up! Arm yourself with a shopping list and head to the grocery store . Here are some of my favorite recipes for easy lunches. You can even meal prep some of these if you have a fridge/freezer, so you can eat them whenever you want later! When a recipe calls for chicken, if you want to make the lunch even quicker, buy a rotisserie chicken from the store, it will help you cut down the time if you can't make it yourself sometimes.

In this post I'm sharing easy meals for college students - they're super easy, and delicious! For more inspiration, here are no-prep healthy meals you can easily make in your dorm especially for a long day.

20 Easy Lunch Ideas For College Students

Lettuce Wrapped Fajitas

Think of this as a fancy version of a chicken salad sandwich!

329 calories
Ingredients

2 servings lettuce leaves for lettuce wraps

½ small avocado

½ red pepper

5 oz chicken breast, boneless, skinless, raw

Directions
Quinoa Greek Style Bento Box

487 calories
Ingredients Directions
Black Bean Burrito Bowl

319.25 calories
Ingredients Directions
Rainbow Lunchbox with Peanut Butter

This is one of my favorite snack style lunches, with simple ingredients you probably have in the fridge.

463 calories
Ingredients Directions
Thai Lettuce Wraps

364 calories
Ingredients Directions

1. Spray a pan with an oil spray. Stir-fry turkey for 6-8 minutes, stirring frequently, until cooked through / no longer pink

2. Add in peanut sauce, peanuts, and sesame seeds for 1-2 minutes

3. Add to lettuce wraps - assemble as close to the time when you're going to eat as possible

4. No turkey? Use tofu

5. Note: I like Whole Food's Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here's a 5-ingredient one from Minimalist Baker: minimalistbaker.com/5-ingredient-peanut-sauce/

Lentil Salad with Cucumbers, Feta, and Onion

417.5 calories
Ingredients Directions
Hard Boiled Egg & Chicken Salad
503 calories Ingredients Directions
Grilled Chicken with Israeli Salad

Whip up these healthy grilled chicken salad in less than 30 minutes.

314 calories
Ingredients Directions

1. Preheat oven to 425 degrees

2. Line baking sheet with tin foil & spray with an oil spray

3. Bake salmon for 15 minutes or until flakes easily

4. Chop tomato, cucumber and arugula, salad dressing, and seasonings

5. No chicken? Use tofu or tuna

Avocado Turkey Bento Boxes

430 calories
Ingredients Directions
Quick and Easy Asian Chicken Bowl

343 calories

Ingredients
Directions

1. Spray the pan with an oil spray. Cook chicken for 5 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally

2. Combine all ingredients into a salad

Egg, Feta & Spinach Bowl with Cauliflower Rice

347 calories
Ingredients Directions
Salmon with Veggies and Peanut Sauce

386 calories
Ingredients Directions
Parmesan & Salsa Baked Chicken

412 calories
Ingredients Directions

1. Preheat oven to 425 degrees.

2. Line a baking sheet with parchment paper & spray it with an oil spray.

3. Season chicken on both sides with salt and oregano; press into meat.

4. Lay chicken on parchment paper, top with salsa.

5. Bake for 20 minutes.

6. Remove from the oven, top with cheese, bake for another 5 minutes.

7. Make salad with vinaigrette and cabbage.

8. No dairy? Use dairy-free cheese.

The Best Banana Bread Mug Cake

This list wouldn't be complete without a quick and easy cake you can whip up in dorm rooms.

367 calories
Ingredients Directions
Beef Nachos

Nachos are the ultimate comfort food for me! You can also throw in beans, corn, and lettuce, etc.

382.5 calories
Ingredients Directions
Ground Beef with Veggies

381 calories
Ingredients Directions
Ground Turkey, Sweet Potato, Green Beans & Avocado
STARCH
479 calories
Ingredients Directions
Lettuce Wraps With Ground Beef & Chopped Veg
509 calories Instructions Directions

1. Spray a pan with an oil spray.

2. Dice veggies.

3. Stir fry veggies & beef, until beef is no longer pink, ~8 minutes.

4. Add in salt and pepper.

5. Add into lettuce leaves.

6. Top with cheese.

7. No dairy? Use oil instead of an oil spray, or avocado.

Chicken Stir Fry with Sweet Potato
STARCH
503 calories
Ingredients Directions
Baked Sweet Potato With Chicken & Avocado
STARCH
419 calories
Ingredients

1 Potato, sweet, medium, 5 inches - 112 calories

½ Avocado, small - 116.5 calories

6 oz Chicken breast, boneless, skinless, raw - 190 calories

1 Everything bagel seasoning, dash - 0 calories

Directions

1. Slice chicken into strips.

2. Spray a pan with an oil spray. Cook chicken for ~10 minutes, turning at last once, until cooked through.

3. Poke holes in potato with a fork; microwave for 8 minute - flipping potato over halfway through.

4. Slice potato in half, top with chicken, avocado, then everything bagel seasoning.

5. No chicken? Use tofu.

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20 Easy Lunch Ideas for College Students

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Sharing these easy lunch ideas perfect for college students! Here are some of my favorite recipes for easy lunches you can do yourself.

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Stepmill

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Oysho training - Women's fashion at OYSHO online

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Exercising at home is a great way to avoid crowded gyms, sidestep inclement weather, and make progress toward fitness goals on your own schedule. And adding the right equipment to those at-home workouts can help keep your routine fresh and challenging. Whether you have an entire room to fill or just a corner to spare, you can find some highly effective gear to fit your home gym setup. We've broken down the best home workout equipment available-for weightlifters, runners, yoga lovers, and more-according to fitness experts and SELF Home Fitness Award judges.
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The trusty treadmill is a staple of home gyms, so it makes sense that there are tons of models out there to choose from, from super-connected smart treadmills to portable folding treads with just the essential features. The NordicTrack 1705, for instance, is an extremely sturdy machine with techy bells and whistles like streamable classes and an HD touchscreen-and it comes highly recommended by multiple running coaches. Horizon's T101 treadmill is another favorite among experts. It doesn't have as many added features as NordicTrack, but it costs less and provides a reliable ride with several preset programs. Plus both fold upright to save space when not in use.

An indoor bike is a highly useful piece of equipment if you want to add low-impact cardio to your routine. Though it's a bit of a splurge, the SELF Certified Peloton Bike+ truly lives up to the hype. Our tester found it "supercomfortable" and easy to use, and she noted that the classes were comparable to an in-studio experience-they were motivating, immersive, and fun. But you don't have to spend a ton if your top priority is a straightforward workout rather than virtual instruction. In that case, Echelon's Connect Sport bike is beginner-friendly and recommended by cycling instructors for its impressive resistance range.

The workout you get from a rowing machine- part cardio, part strength-training-is certainly efficient. That's why a rower is a great all-around piece of equipment to add to your home gym. For a high-tech option, the SELF-Certified Hydrow comes with hundreds of live and on-demand classes that should appeal to both beginners and more experienced users. Then there's the long-standing industry standard, the Concept2's Model D, which coaches and pros swear by for a solid, somewhat "old-school" workout.

An elliptical is another great option for low-impact cardio, especially if you want to do something akin to running but easier on your knees. Both of the machines featured here are recommended by personal trainers and mainly differ in terms of price and features. The Schwinn 470 costs slightly more and comes with app and Bluetooth connectivity, and Niceday's machine lacks those add-ons but has 16 resistance levels and a lower price.

Working a desk job doesn't have to mean sitting still all day. From Sunny Health & Fitness's expert-approved walking treadmill to DeskCycle's Home Fitness Award-winning pedaler, there are some surprisingly high-quality cardio machines that you can use when you're on the clock. The former is our top pick for standing desks, while you can use the latter while seated.

What exactly is a smart home gym? This innovative piece of equipment usually features a tall mirror or screen that streams classes and fitness instructions. Some systems come with workout equipment like a mat and weights, and you can typically expect an all-in-one, metric-tracking, trainer-led home workout (that, admittedly, can cost a pretty penny). Our tester described the SELF Certified NordicTrack Vault as "perfect for anyone who's trying to challenge their muscles with progressive, strength-based workout programs" and noted that its main drawback was a lack of livestreaming classes. If that's key for your motivation, consider the SELF Certified Mirror from Lululemon Studio, which comes with thousands of live and on-demand classes when you sign up for a Lululemon Studio membership (which costs $39 per month).

Why waste precious space on a clunky rack of dumbbells when you can opt for an adjustable pair, like this expert-recommended set from Bowflex? It won a Home Fitness Award last year for its efficient design and ease of use: Just drop the dumbbells in their case, select your desired weight, and lift.

In the same vein as Bowflex's adjustable dumbbell, the SelectTech 840 Kettlebell prevents clutter with its wide selection of weight options, which range from 8 to 40 pounds. No wonder it's also a Home Fitness Award-winner.

Light resistance bands can assist with active recovery and stretching, but heavier ones can supplement your strength training. In other words, they're super versatile-not to mention, travel- and apartment-friendly, especially if you're low on space. A good set of mini bands (like Te-Rich's Home Fitness Award-winning ones) can be a helpful workout buddy. And multiple trainers recommend the Better Band from Committed HP for larger bodies: It has four different fit categories and a hook attachment that makes it easier to loop.

David Harvey, CPT, a trainer and yoga instructor based in Texas, tells SELF that a medicine ball is a dependable piece of weight-training equipment to have on hand: It's versatile enough to use for arms, legs, and core exercises. This Prosource ball is made to be easy to catch and grip, plus it's available in several different weights.

Wrist and ankle weights can make various exercises a little more challenging (but still approachable). "I like to recommend them to my friends who are intimidated by weights but still want to ramp up their workout routine," Christine Choi, a certified personal trainer in Atlanta, tells SELF. This pair is available in one-, two-, and three-pound sizes.

If you want to get a challenging cardio workout in minimal space, you may want to try a jump rope. Sonic Boom's speed rope won a 2022 Home Fitness Award for its adjustable length and comfortable, grippy handles.

A good yoga mat will cushion your joints while you stretch, provide a stable base during balance poses, and keep you from slipping and sliding when things get sweaty. Manduka's Pro yoga mat-described as the Rolls Royce of yoga mats by one instructor-can do all that and more. It's heavy-duty, easy to clean, and just thick enough.

We can't stress the importance of workout recovery enough, and using a massager can help make those off-days from exercising feel especially restorative. The Home Fitness Award-winning Theragun Mini is small enough to operate with one hand but still has plenty of power for kneading out knots and breaking up tightened fascia around your muscles. Hyperice's Normatec Go boots use air compression to massage your calves after a run and come recommended by SELF's director of fitness and food, Christa Sgobba, CPT.

A foam roller is another recovery essential, and the Triggerpoint is a solid (and Home Fitness Award-winning) option. Its dense, textured grid has long, smooth sections for rolling out sensitive areas that need a gentler touch, as well as smaller spikes to dig into deeply-set knots.

"If used correctly, the all-in-one TRX system can be the only piece of equipment that you need," Victoria Nolan, an ACSM-certified personal trainer based in Houston, tells SELF. She explains that it's easy to store, and you can anchor it over a door or a tree in your backyard. For workout videos and tips on how to use the system, you can join the TRX Training Club and download the app.
Related:

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The Best Home Workout Equipment for Every Type of Exerciser

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Shop the best home workout equipment for cardio, strength training, recovery, and more-including dumbbells, bands, yoga mats, TRX, and exercise bikes.

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Fitness app of iPhone

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