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Student athletes have busy schedules and need to eat often because of their high energy needs. It can be hard to ensure you are meeting your needs when you have classes, training, studying, meetings...etc. and it may not be realistic to go to the dining hall or a restaurant every time you need to eat. Keeping nutritious convenient food options available to you in your dorm or hotel room can help save you time and keep you on track with your nutrition goals so that you can perform your best on and off of the field.
Below you'll find some mix and match snack and meal ideas that you can put together in a hotel or dorm room when all you have access to is a mini fridge and microwave.
Mix and Match Snack Ideas
When putting together snacks, aim to pair a protein/healthy fat source with a colour/carb source. Choose one option from the Protein/Healthy Fats column and one option from the Colour/Carb column to create a delicious and nutritious snack.
Mix and Match Meal Ideas
When putting together meals, aim to create a performance plate that includes protein, carbs, colour and healthy fats. Use the columns to mix and match your ingredients to create a meal.
Breakfast Examples
Oatmeal with fruit and nuts (optional: add a protein powder scoop or couple eggs on the side)
Whole grain bagel with peanut butter & banana
Egg, cheese, and veggie omelette in a mug with toast and fruit on the side
Greek yogurt or cottage cheese with granola, and fresh fruit
Toast, fruit, and hard boiled eggs
Lunch/Dinner Examples
Chicken slices with quick cook rice, bell peppers and salsa
Turkey sandwich with fresh cut vegetables and hummus
Chickpeas, edamame, quick cook quinoa, and tomato salad with choice of dressing
Tuna pasta salad with veggies and milk
Pita wrap with hummus, spinach, cucumber and a side of cottage cheese with fruit
Need help or have questions about your diet? Hit the contact button and send me a message. I would love to connect with you.
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