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.
Carbohydrates/Fiber
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
Tortillas
Pretzels or whole-grain crackers
Quick-cook grains (ex: rice, quinoa)
Oats (you can purchase individual cups/packets).
Air-popped popcorn
Applesauce
Dates
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
Hummus
Guacamole
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.
Breakfast
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.
Lunch/Dinner
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.
