“I can’t eat healthy because there’s no healthy food in the cafeteria at school”
“I can’t eat healthy because I never have time with practice, study hall, homework and classes”
“If I had an oven or stove in my dorm room then I could eat healthy.”
“If I could afford groceries then I would eat healthy”
These quotes all have one thing in common…
They’re all EXCUSES!
The truth is, if eating healthy and taking care of your body is important to you, like anything else you will find a way to get it done. As a former college athlete, I knew of the importance of getting the proper nutrition to maximize my performance on the field. Having said that, nutrient timing (pre and post workout), daily macronutrient allowance, and pre and post game/practice meals were always a key component to my success. Fueling my body with the most natural nutrient dense food sources gave me an edge over my competition. Now you must be wondering, ”How did you eat healthy in a college setting, on a low budget, with minimal time and money?”
This is how I got it done!
“I don’t have enough time to eat healthy with all my other engagements” – If it’s important to you, you will make time. Instead of playing video games for four hours with your friends take 10-30 minutes to sit down and plan all your meals for the day or week.
Now I want to dive into the 10 main foods I ate while in college. These foods that I’m going to list are cheap, extremely nutritious, and you can prepare them anywhere (including a dorm room).
Example: Eggland’s Best Grade A Large Eggs 12 CT (one dozen)
Cost: $2.67 per dozen (Walmart Price)
How to Prepare in a dorm setting: Simply spray a cereal bowl with Pam coconut oil, crack the eggs in the bowl, stir them up and put them in the microwave to cook. As a general guideline – 3 eggs will take around 2 minutes and 30 seconds to cook and 4 eggs will take 3 minutes or so to cook. This will all depend on microwave power etc.
2. Green’s of ALL kinds
Example: Marketside Baby Spinach, 6 oz bag
Cost: $2.98 per 6 oz bag (Walmart Price)
3. Fruits of ALL kinds
Example: Gala Apples, 3 LB Bag/Bananas, 1 LB
Cost: Apples: $4.44 per 3 lb bag Bananas: $0.58 per lb (Walmart Price)
4. ALL Raw Nuts
Example: Great Value Whole Natural Almonds, 14 oz bag
Cost: $5.98 per 14 oz bag (Walmart Price)
5. Greek Yogurt
Example: Great Value Plain Greek Non-Fat Yogurt, 32 oz
Cost: $3.78 per 32 oz cup (Walmart Price)
6. Tuna Fish
Example: Bumble Bee Solid White Albacore Premium Tuna in Water
Cost: $5.98 per 4 pack, 5.0 oz (Walmart Price)
7. Ezekiel Bread
Example: Ezekiel 4:9 Bread, Original, Sprouted Organic, 24 oz (1 loaf)
Cost: $5.59 per loaf (Amazon.com Price)
Example: Russet Basin Gold: Potatoes, 8 lb/Sweet Potatoes, 3 lb bag
Cost: Baked Potato: $4.92 per 8 lb Sweet Potatoes: $2.74 per 3 lb bag (Walmart Price)
How to prepare: To cook baked and sweet potatoes simply rinse them in water, cut the potato in half and cook in the microwave based on the size. If the potato is bigger it will require longer time (5-6 minutes) If the potato is smaller it will only require 3-4 minutes.
Example: Parmalat 2% Reduced Fat Milk, 2 qt (Walmart doesn’t have the price of a gallon of milk on their website. The brand listed (Parmalat) is a more expensive brand so the actual gallon at their store will be cheaper then the price listed below.)
Cost: $3.72 per 2 qt (Walmart Price)
Example: Bolthouse Farms Baby-Cut Carrots 32 oz. Bag/Marketside Broccoli Florets 12 oz
Cost: Carrots: $1.84 per 32 oz bag Broccoli Florets: $2.24 per 12 oz Bag (Walmart Price)
All these prices were taken directly from Walmart and Amazon’s website on April 16, 2017
Total Grocery Bill: $47.46
“I can’t eat healthy because there’s no healthy food in the cafeteria at school” – This is the easiest excuse to go grab a piece of pizza or cheeseburger. The truth is I HIGHLY doubt your cafeteria doesn’t have ANY healthy foods. Let’s say your cafeteria doesn’t for whatever reason.. Go back to your dorm and prepare a healthy meal from the choices above.
“I can’t eat healthy because I never have time with practice, study hall, homework and classes” – If it’s important enough to you (which it should be) you’ll make time. Stop playing video games for hours with your friends and prepare and plan foods for the next day.
“If I had an oven or stove in my dorm room then I could eat healthy.” – All you need to prepare these foods is a microwave and small fridge (two items that are in every single dorm room)
“If I could afford groceries then I would eat healthy” -Total cost of all the foods listed above is $47.46 (this should last you a week or two.) If you can’t afford this get a job. I worked at Chipotle 30 plus hours a week, went to class everyday, got good grades, went to practice everyday, and trained everyday.
What’s your excuse?