Typical Dorm Meal Day

How can you eat healthy to have optimal energy for your classes, the gym, and daily activity? 

I know how tough it can be to eat healthy, or cook for yourself. But, I work three jobs, I have 16 credits at ASU, and I HAVE to workout at least 1.5-2 hours a day (5-6 days/week). 

With that said, I am VERY busy... so I am here to help you plan around hectic schedules..

What you need?

1. 1.George Forman Grill ($20-$30.00) Lasts a lifetime.
2.  Rice Cooker ($16-$20.00)
3. Containers (Cheap)

By the way my grill, and rice cooker does not "SPARK," so I use it in my dorm room.....

Because "If it sparks, it is not allowed!"

Here is my typical day... 

7:30am Breakfast: 

-Non-fat plain Greek yogurt 

- 2 tbsp. of peanut butter (Natural)

- 1/2 an apple

-1/4 cup of raspberries 

Directions: Cut and Mix! 

8:30 am Workout: 55 minutes of cardio (Usually a really awesome/intense aerobic video from beach body!) 

Since, the workout was an high intense aerobic training film I will need about 13-15 grams of protein, and 25-40 grams of carbohydrates to replenish my body. 

9:40 am Snack: 

- 1/2 scoop of Chocolate powder (15g of protein, 15g of carbohydrates) 

- 1/2 cup of Almond milk (unsweetened) 

- 1/2 cup of ice 

& 1 piece of sprouted whole wheat bread (only 65 caoires, 12 grams of Carbohydrates) with 1 tbsp. of Raw Almond Butter 

10:30am- 1:00pm afterCOOLfitness job   (Very active job) 

1:30pm Lunch time, whooohooo!! 

(Starving!!!!!) 

TIP: 

Since, I knew I had work I planned my meal last night for lunch, because I would probably eat my whole fridge after work... and munched on anything fast and simple! 

So...

I can't stress it enough to PLAN AHEAD!!!! 

I cooked my vegetables last night in my rice cooker, and microwaved Quiona (this gave me at least 3 servings, so I can use it for the next 3 days).  Or, I lice a sweet potato and steam it for my carbohydrate! 

I also, cut up my vegetables that a couple days before, so I can throw them in the rice cooker for a fast meal!! 

But, today I cooked Brussel Sprouts, Cherry Tomatoes in the rice cooker with a dash of salsa to spice it up! 

Lunch: 

Spicy Brussel Sprout Quinoa Mix

- 1/3 cup of Quinoa (80 calories)

- 8 brussel spouts, 10 cherry tomatoes

- 1/4 cup of black beans 

-1 tbsp. of salsa 

& a lovely Pear!!

It is kinda fun taking pictures with your food....

2:00-3:30pm Weight Lifting Time! 

Gatorade during workout..to replenish glucose stores.. 

3:35pm Snack #2: 

- Carrot sticks, snap peas, and a mini cucumber 

I bag my snacks right after I buy them, so they are ready for me! 

I know the cucumber looks funny... 

I also, Mix together:

- 10 Raw almonds, 1 tbsp. of dried cranberries 

- 1/2 cup  of non-fat Greek yogurt 

 18 g of protein 

Some more homework.....

Than of course .....Dinner!!!! :) 

6:30pm Dinner time:

- 1/2 sweet potato 

- 3 asparagus stalks

-1/2 cup of cauliflower

- 5 oz. lean steak (cut off the fat), or chicken/fish. 

- 1/3 cup of brown rice (Optional) (instant rice...cheap and fast) 

Directions:

-Cut the vegetables and throw them in the rice cooker, with 1/4 cup of water! It wont make them too soggy, mine burnt a little....

- Cut the fat off the steak first, and place on the George Foremen Grill. 

(I usually do chicken, or fish, because I have a freezer full of a bag from cosco; boneless chicken)

But, I need some Iron! 

 IRON TIME! 

If I get hungry later....(Which I do)...Staying up late studying....

I typically have a protein shake, or Greek yogurt with a tbsp. of sliced almonds.

 Sometimes, I make 1/2 cup of air popped pop corn...

About 100 calorie snack! 

Go to my Nutrient Timing blog, for the importance of not just what you eat, but WHEN you eat!