College Eating – Healthy Style – 4 Easy Steps to Menu Planning

College Eating – Healthy Style – 4 Easy Steps to Menu Planning

STEP ONE – Healthy Menu Tips: 

Make a Meal Plan For The Week  - - Ask for ideas to help in creating the week's meal plan by asking for their input, noting everyone's favorite and not so favorite foods.   Even pick a different national food each week to shake things up! Then think of some fun things you can eat that will also be good for you.   It's  important to eat healthy meals to keep feeling good, so LOL, don't think of pizza every night, or fast foods too often.   Also stay away from processed foods as much as possible to avoid fatigue, digestive complications like a gassy stomach.   ”Hehe!  This may also be a good thing to remember when going on a date. ;-)  Another huge tip is to eat fresh fruits and vegetables anytime you can to stay regular.  There's nothing worse then being constipated when you're in school!  It will surely take you out of your game…Ok, Ok, enough on that topic, but if Dr. Oz can say it, so can we!

Here's an Easy Way to Get Started - Structure a survey by starting with one meal like dinner, when the family will most likely be together.   Once you have that down, you can expand with the same approach to breakfast and even packed lunches, if you like.  Then make a category list for each of the following items:

Proteins - POULTRY  - such as chicken, turkey, duck, pheasant, etc.,  SEA-FOODS – such as trout, perch, bluegill, walleye, salmon, shrimp.    RED MEATS – such as beef, pork,  lamb, venison,  LEGUMES such as lentils,  beans, etc, and  GRAINS – such as quinoa, which is great source for protein that you can make anything from a salad to bread with.

Veggies are pretty obvious -lettuce, broccoli, cauliflower, carrots, green beans, asparagus, zucchini, etc. Getting into the habit of a tossed fresh salad before dinner is a quick and easy way to add veggies and get a dose of iron.  Also, have apples, cut celery and carrot sticks available in baggies for snacking all the time.

Carbs - such as sweet potatoes, white potatoes, rice (brown is healthiest)

Here's a sample “grid” to help you plan:

PROTEIN CARBS VEGETABLES 
Sun Rost Beef Potatoes Asparagus or beans
Mon Quinoa Loaf Potatoes Zucchini
Tue Chicken Curry Rice Peas
Wed Hamberger Pasta Broccoli
Thu Pork Chops Potatoes Zucchini
Fri Fish Squash Peas
Sat Baked Chicken Potatoes Green Salad

These tips can also work for your family if you're staying at home - Obviously, one-pot dishes such as casseroles and stews are an easy way to get all the bases or most of them covered in one pot.   Your dad may like steak and your mom chicken, and your brother or sister shrimp.  Remember there are seven days in a week and four weeks in a month, so you can rotate them to each have a turn to enjoy their favorite food.

Don't forget, it's a good idea to get your entire family involved in the preparation of the meals.  Even children too young to cook can help out by setting out the dishes, chopping vegetables (if they are young start them out with plastic knives), clearing the table and washing the dishes.  Same goes for your roommates.  If  a small child can chip in, so can a college student.

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