Between training, classes, meetings, film, and work, an athlete’s time can be pretty limited. It may not always be realistic to make it to the dining hall every time you need to eat, and depending on your schedule it may not even be open. Keeping convenience foods in your dorm room that can be used to put together healthy meals and snacks will help save you time and keep you on track with your nutrition. Below are some examples of simple snacks and meals that can be put together in a dorm or hotel room, when all you have access to is a refrigerator and microwave.
Simple Dorm Room Snacks
Below are some food items that you can keep in your room to put together well-balanced snacks. When putting together snacks, aim to pair a carbohydrate/fiber source with a protein/healthy fat source.
Carbohydrates/Fiber
Fresh fruit (ex: bananas, apples, blueberries, oranges, grapes, clementines)
Fresh vegetables or pre-cut vegetables (ex: carrots, cucumbers, broccoli, celery, bell peppers)
Sprouted-grain bread (ex: Ezekiel, Dave’s Killer Bread)
Sprouted-grain bagels or English muffins
Tortillas
Whole-grain crackers or pretzels
Quick-cook grains (ex: rice, quinoa)
Oats (can purchase individual cups/packets)
Air-popped popcorn
Applesauce
Dates
Protein/Healthy Fat
Nuts (ex: pistachios, almonds, peanuts, cashews, walnuts)
Nut butters ( ex: peanut butter, almond butter, cashew butter)
Trail mix
Seeds (ex: sunflower seeds, pumpkin seeds)
Protein powder (check out some of our recommended brands here)
Greek yogurt*
String cheese*
Cottage cheese*
Milk or Nondairy Milk*
Pre-sliced meats (ex: chicken, turkey)*
Hard-boiled eggs*
EPIC Jerky Bars
Canned tuna or salmon
Smoked salmon
Hummus
Guacamole
Dry roasted edamame
Dry roasted chickpeas
Protein Bars (check out a few of our top recommendations here)
Ready-to-drink protein shakes* (check out a few of our top recommendations here)
*=requires refrigeration
Simple Dorm Room Meals
Below are some meals that you can put together quickly in your dorm room with just a fridge and microwave. Aim to create a performance plate that includes carbohydrates, protein, healthy fats, and fruits or vegetables.
Breakfast
Oatmeal with fruit and nuts (optional: add a scoop of protein powder or a few eggs on the side)
Whole grain bagel with peanut butter and banana
Greek yogurt, granola or nuts, and berries/fresh fruit
Toast, fruit, and 2 hard-boiled eggs
Scramble in a mug (eggs, cheese) with toast and piece of fruit (can also be made into a sandwich/bagel sandwich)
Lunch/Dinner
Quick cook rice, pre-sliced chicken, bell peppers, and salsa or hummus
Turkey or chicken sandwich with vegetables and cottage cheese
Chicken and vegetable quesadilla with salsa or guacamole
“Snack Plate” shredded chicken, whole grain crackers, cheese, vegetables/fresh fruit, and guacamole/hummus
Quick cook quinoa, edamame, chickpeas, and cucumber salad with salad dressing of your choice
“Stuffed Baked Potato” baked potato topped with chicken/turkey or Greek yogurt, cheese, and salsa
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