Skip to content

The Ultimate Syllabus for Healthy College Meals

MDM Graphics August 18 2

As college students head back to campus in August, life quickly fills up with new classes, meeting roommates, navigating dorm life and adjusting to packed schedules. Amid all the change, figuring out how to eat healthy can feel like another challenge, but it doesn’t have to be.  

Time-Saving Tips for Healthier Meals 

You don’t need a full kitchen or hours of free time to eat well. Here are a few foundational tips for simplifying healthy eating: 

Stock smart staples. Canned beans, microwavable brown rice, frozen vegetables, eggs and pre-cooked proteins like rotisserie chicken or tofu are budget-friendly and versatile. 

Prep once, eat multiple times. Chop fruits and veggies at the start of the week for grab-and-go snacks or quick add-ins. 

Breakfast hacks. Overnight oats, whole grain wraps with nut butter and banana or a bento box of hard-boiled eggs with fruit, hummus and crackers can all be prepped in advance. 

Snack intentionally. Keep your dorm stocked with balanced snacks like trail mix, cheese sticks, yogurt and hummus with baby carrots. This helps maintain energy between classes and prevent mindless late-night eating. 

Here’s a lineup of healthy meal ideas from breakfast to dinner tailored to your setup—whether you’re working with just a microwave or have access to a stove: 

Dorm-Friendly Yogurt Parfait 

image

This quick meal is rich in protein and probiotics, perfect for breakfast or a post-class snack. Simply layer Greek yogurt, half of a sliced banana, some berries with granola and a drizzle of honey or nut butter.  

Microwave-Friendly Brown Rice Power Bowl

image 1

A bowl of microwavable brown rice and veggies, canned black beans or rotisserie chicken and avocado slices help keeps you full and fueled for hours. Not only is it easy to prepare, but it’s balanced with fiber, protein and healthy fats. To add a little more excitement to the meal, drizzle some of your favorite dressing or salsa on top and sprinkle some shredded or crumbled cheese.  

One-pot Coconut Curry Gyoza with Frozen Veggies 

image

This is a comfort food upgrade packed with nutrients and flavor – and it only requires cleaning one pot and no chopping. While this recipe features four steps to enhance flavor and texture, it can be simplified by adding all the ingredients in the pan and letting it simmer over medium heat. Cut down on dishes by using kitchen shears to “chop” the scallion.  

Difficulty: Easy 

Serves: 4 

Prep time: 5 minutes 

Total time: 25 minutes 

Ingredients:

  • 1/2 12 oz bag frozen of 3 pepper and onion blend 
  • 1 Tbsp. olive oil 
  • 3 garlic cloves, minced or 1 Tbsp. jarred garlic 
  • 1 jar (4 oz) Thai red curry paste 
  • 1 14-ounce can coconut milk 
  • 2 Tbsp. soy sauce, or more to taste 
  • 2 tsp. honey, brown or white sugar 
  • 15-20 frozen dumplings  
  • ½ lime, juiced 
  • Optional: 2 cups fresh spinach 
  • Toppings: chopped scallion greens and chili crisp  

Instructions:

  1. Heat a large pan over medium high heat. Once hot, add the pepper and onion blend. Sear for 3-4 minutes, stirring constantly to get the moisture out. 
  1. Turn the temperature down to medium-low and add olive oil and garlic. After 2-3 minutes once garlic is fragrant, add Thai curry paste, coconut milk and soy sauce.  
  1. Add frozen dumplings and allow to simmer in the sauce. Once cooked throughout, about 10 minutes, add spinach and stir until combined.  
  1. Top dish with chopped scallions and chili crisp. 

Focusing on prevention like healthy eating and exercise can lead to lower health care costs and more affordable insurance for all. Learn about Blue Cross Blue Shield of Michigan’s (BCBSM) commitment to affordability here. 

Shanthi Appelo is a registered dietitian and health and wellness spokesperson at BCBSM. For more health and wellness information, visit ahealthiermichigan.org.