Quick Simple Meals for Students

Breakfast

Breakfast is the most important meal of the day! No matter what time you start your day you need to fuel your body to jump start your day and your metabolism!

A good breakfast includes grains, fruit, a low-fat dairy product, and low-fat protein-rich foods.

Cereal

· Prepare ½ cup Old-fashioned oatmeal according to package instructions. Mix in fat-free or no-sodium added cottage cheese. Top with fruit

· Prepare ½ cup Old-Fashioned oatmeal according to package instructions. Mix in walnuts and a banana. Top with fat free or low-fat yogurt.

· 1 cup bran flakes. Mix in 2 tbsp raisins and 1 cup skim milk

Bagel/Toast

· Scoop out the insides of a whole wheat or multigrain bagel. Top with whipped spreadable cottage cheese and jelly. Serve with berries.

· Toast 2 Kashi GoLean Original 7 Grain Waffles. Top with peanut butter and a banana. Serve with a glass of skim milk.

· Toast 1 Light Multigrain Thomas English muffin. Top with low-fat butter spread. Serve with Plain Non-fat or Low-fat yogurt. Mix in fruit.

Eggs

· Make an omelet with 2-3 egg whites. Add mushrooms, spinach, and a light or low-fat shredded cheese. Top with salsa. Serve with an orange.

· Cook 2-3 egg whites. Put on a whole wheat English muffin or toast with whipped spreadable cottage cheese or light cheese. Serve sandwich with a grapefruit.

For a treat…

· Smoothie: In a blender, add a ½ cup berries, 1 banana, and splash of nonfat milk, 3 Tbsp wheat germ, 1 cup nonfat or low-fat Greek yogurt, and ice. Blend. Have with toast.

· French Toast: Spread low-fat or fat free cream cheese on 2 slices of whole wheat bread. Put cut up strawberries and a banana on top of one slice and top with the second slice. Dunk each side in egg whites. Cook like French toast with cooking spray. Serve with yogurt and fresh fruit.

Tips to remember…

· Use low sugar jelly to cut back on sugar and calories

· Use non-stick cooking spray for pancakes, eggs, etc.

· Choose low-fat or non-fat dairy products

· Always add fruit to your breakfast like a banana, strawberries, blueberries, grapefruit or orange.

· Opt for whole wheat or multigrain breads

Lunch

Sandwiches/Wraps

• Snappy Sandwich: Whole Wheat Bagel (insides scooped out) or whole wheat tortilla spread with mustard and 2 oz of low-fat lunch meat, sprinkle on low-fat cheese or spread light mayo; eat with a handful of baby carrots

• Produced by Dietetics student

  Courtney Ferreira 2010

  Fiesta Bean burrito: 1 whole wheat tortilla filled with ½ cup pinto beans or vegetarian baked beans; roll and eat.

· Rice cake: spread peanut butter thinly on a couple of rice cakes; eat with a banana.

· In pita or on 2 slices whole wheat bread, spread low-fat mayo, ½ c tuna in water, lettuce, pickles. Eat with 1 apple and baby carrots

· Fast food hamburger or grilled chicken sandwich (no mayo) and 1 apple.

• Layer heated veggie burger, ½ c salad greens, 4 cucumber slices & 1 Tbsp low-fat salad dressing between 2 slices whole wheat bread. Serve w/ 1 ½ cups cooked broccoli and 2 Tbsp shredded reduced-fat cheddar, melted in microwave.
• Chalupa or Taco as follows: 1 corn tortilla, 2 oz. lean ground beef, drained, 3 Tbs. low-fat cheddar, ½ c. diced tomato and onion, lettuce, pepper, picante sauce; with 1 c. skim milk (or yogurt) and 1 c. strawberries.
• Soup, sandwich, and fruit: 1 c. chicken noodle soup, 2 slices whole wheat bread, 3 oz. lean meat, mustard, lettuce, tomato; 1 pear or apple
• Tuna melt sandwich: 1 whole wheat English Muffin, 3 oz. water-packed tuna mixed with 1 Tbs. light mayo; 2 Tbs. part-skim grated mozzarella cheese; 1 c. raw veggies, and ½ banana.

Salad

· Chicken Caesar Salad made with 2 c lettuce (no iceberg), ¼ c croutons, ¼ c Parmesan cheese, 3 oz grilled chicken breast, 2 Tbs. Caesar dressing (on the side). (For a wrap: roll in a whole wheat tortilla)

· Fajita/ Taco salad: 2 c lettuce, ½ c pinto or kidney beans, 3 Tbs. grated light cheddar, ½ medium tomato, salsa, 2 Tbs light Ranch dressing.

· Rice and Veggie Salad: 1 c cooked brown rice or whole wheat pasta. 1 c raw veggies, 2 oz grilled chicken, 1 Tbs light mayo. 1 fresh fruit

Dinner

· Frozen meal: Low- calorie frozen meal (less than 300 cal choice such as Lean Cuisine or Weight Watchers, etc.), 1 cup vegetables, 1 large fruit

• Microwave a large Idaho potato for 10 minutes on medium setting. Slice open lengthwise, and top w/ 1 Tbsp light butter (or 1 teaspoon regular butter), 2 Tbsp salsa, and ¼ cup shredded low-fat cheese; or low-fat cottage cheese and chopped green onion; or black beans and salsa.
• Place a whole-wheat tortilla in a large pan over medium-heat (no cooking spray); Cover ½ of tortilla w/ ¼ c shredded reduced fat cheddar cheese, ¼ c cooked chicken breast and 1 Tbsp chopped fresh cilantro. When cheese begins to melt, flip empty half over and cook for 1 min. Flip and cook for one more minute. Serve with ¼ c salsa & an apple.
• Chicken and rice dinner: 3 oz. chicken breast or fish, seasoned with 2 Tbs. light Italian dressing, and grilled or baked. Serve with ½ c. Steamed spinach (or other veggie) and ½ c. steamed carrots, 1 c. brown rice; ¼ cantaloupe
• Beef dinner: 3 oz. beef tenderloin, Corn on the cob (6” long), tossed lettuce with raw veggies and 1 Tbs. fat-free dressing, ½ c. green beans w/mushrooms, and 2 tsp. Light margarine.
• Stir fry: 2 c. frozen veggies cooked in 1 tsp canola oil with 3 oz. skinless chicken breast (or 10 frozen cooked shrimp), ½ c. whole wheat pasta or brown rice); ½ c. fresh fruit salad.
• Fiesta chicken: 3 oz. chicken breast covered w/ BBQ sauce, black beans, and sprinkle of light cheese; serve w/ baked potato or brown rice.
• Individual Pizza: Toast a whole wheat/ multigrain English muffin. Top with pizza or chili sauce and part-skim mozzarella cheese. Heat in oven or toaster oven until cheese is melted.
• Shish kebab: skewer together green peppers, onion, cubes of lean meat, poultry or shrimp. Barbecue or broil until done.
• Chili: low fat canned chili (no more than 8 g of fat per 240 calories) topped with shredded low-fat cheese, sliced green onion. Serve with carrot sticks.
• 2 cups whole wheat pasta with marinara sauce. Mix in vegetable or eat with salad. Eat with glass of skim milk.

Mix and match a healthy meal as follows:

Start with one… Add… Top with… Add… Snacks…

Whole grain bread	Turkey	Broccoli sprouts	Mustard	Baby carrots
Whole wheat pita	Ham	1 slice cheese	Low-fat mayo	Raw broccoli
7-grain bread	Lean roast beef	Spinach leaves or Lettuce	Low-fat dressing	Raisins
Wheat bagel	Grilled chicken breast	Salsa	Hummus	Whole fruit
Wheat tortilla	Boca Burger	Tomato slices	Balsamic vinegar	Celery
Whole Wheat roll	Canned tuna (water)	Roasted red pepper	Olive Oil	Low-fat yogurt

Mix and match a healthy salad as follows:

Something:

Green Crunchy Sweet/Tart Hearty a little treat

Broccoli sprouts scallions corn kernels Artichoke hearts avocado slices

Baby mixed cucumber crumbled feta

greens slices cubed mango sweet potato or blue cheese

Bibb lettuce pita chips dried cranberries diced chicken

or croutons turkey

tuna

Fresh basil sweet peppers orange or chick peas sunflower or sesame

Or other herbs grapefruit sections or other beans seeds

Shredded shredded pear slices grilled and cubed Kalamata olives

Cabbage carrots eggplants

Romaine thinly sliced cherry or grape peas or broccoli Walnuts

lettuce red onions tomatoes sliced almonds

Spinach leaves