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HEALTHY DORM-ROOM MEAL & Snack Ideas for Athletes

An athlete’s time is often limited by classes, meetings, training, filming, work, and other commitments. You may not be able to get to the dining room every time you want to eat. It might not be possible depending on your schedule. You can save time and stay on track by keeping convenience food in your dorm. Here are some simple meals and snacks that you can make in your dorm room or hotel room with a microwave and a fridge.

Simple Dorm Room Snacks

Here are some foods you can keep in your kitchen to make healthy snacks. You should pair carbohydrate/fiber with protein/healthy oil when making snacks.


Fresh fruit (ex: bananas, apples, blueberries, oranges, grapes, clementines)

Fresh vegetables and pre-cut vegetables (ex. carrots, cucumbers. celery, bell peppers.

Sprouted-grain bread ( ex. Ezekiel and Dave’s Killer Breads)

English muffins or bagels made with sprouted grains


Pretzels or whole-grain crackers

Quick-cook grains (ex: rice, quinoa)

Oats (you can purchase individual cups/packets).

Air-popped popcorn



Protein/Healthy Fat

Nuts: ( Excludes: peanuts, almonds, and cashews; walnuts)

Nut butter ( Ex: peanut butter, almond butter, and cashew butter)

Trail mix

Seeds (ex: sunflower seeds, pumpkin seeds)

Protein powder ( Check out some of our recommendations here

Greek yogurt*

String cheese*

Cottage cheese*

Nondairy or milk*

Pre-sliced meats ( Ex: Chicken, Turkey)*

Hard-boiled eggs*

EPIC Jerky Bars

Salmon or canned tuna

Smoked salmon



Dry-roasted edamame

Dry-roasted chickpeas

Protein bars ( Check out some of our top recommendations here

Ready-to-drink protein drinks* ( Check out some of our top recommendations

*=requires refrigeration

Simple Dorm Room Meals

These meals can be prepared quickly in your dorm with a microwave and a refrigerator. You should aim to make a performance plate with carbohydrates, protein, healthy oils, and fruits and vegetables.


Oatmeal with fruits and nuts (optional: Add a scoop of protein powder or a few egg yolks on the side)

Whole-grain bagel with peanut Butter and Banana

Greek yogurt, granola, nuts, and fresh berries/fresh fruits

Toast, fruit, and 2 hard-boiled eggs

You can make a scrambled egg, cheese, and toast in a mug.


Pre-sliced chicken, pre-cooked rice, bell peppers, salsa, or hummus.

Sandwiches of turkey or chicken with vegetables and cottage cheese

Quesadilla of chicken and vegetables with salsa or guacamole

“Snack Plate”: Shredded chicken, whole-grain crackers, and cheese, as well as vegetables/fresh fruits, and guacamole/hummus

Quick-cook quinoa, chickpeas, and chickpeas with a salad dressing of choice

“Stuffed Baked Potato” Baked potato with chicken/turkey, Greek yogurt, cheese, and salsa

Check out my new book Fuel Your Life for more ideas on how to make dorm-room meals and snacks. You can order from Amazon, Target, and Barnes & Noble as well as Books-A-Million.



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