College Budget Eating
As a recent college graduate, I know first hand that most college students don’t want to or simply can’t dedicate a high percentage of their budget towards the ideal diet. Trying to be fit on a budget is never a simple task, but below is a list of some foods that will keep you fit and provide your body with the nutrition it needs at a low cost. Staying lean and in shape isn’t as expensive as your think!
Chickpeas
Finding low-fat, high protein snacks to eat in between meals can be difficult during a busy work day. While it sometimes seems easier to head to the vending machine to grab a bag of chips or a candy bar, there are some great alternatives out there if you’re able to plan ahead. Aside from being packed with protein, chickpeas provide a great source of folic acid, fiber and are rich in minerals like zinc, magnesium, iron and copper. I like to roast chickpeas the night before work and then have them for a crunchy nutritious snack the next day. Just one cup of chickpeas provides a whopping 15 grams of protein!
Apple Peanut Butter Protein Shake
If you are looking for a protein packed shake that tastes like a desert, here it is!
Ingredients:
Green Tea
As a recent college graduate, I know first hand that most college students don’t want to or simply can’t dedicate a high percentage of their budget towards the ideal diet. Trying to be fit on a budget is never a simple task, but below is a list of some foods that will keep you fit and provide your body with the nutrition it needs at a low cost. Staying lean and in shape isn’t as expensive as your think!
- Egg Whites or Whole Eggs
- Greek Yogurt
- Oatmeal
- Beans
- Natural Peanut Butter or other Nut Butters
- Sweet Potatoes
- Bags of Vegetables and Fruits
Chickpeas
Finding low-fat, high protein snacks to eat in between meals can be difficult during a busy work day. While it sometimes seems easier to head to the vending machine to grab a bag of chips or a candy bar, there are some great alternatives out there if you’re able to plan ahead. Aside from being packed with protein, chickpeas provide a great source of folic acid, fiber and are rich in minerals like zinc, magnesium, iron and copper. I like to roast chickpeas the night before work and then have them for a crunchy nutritious snack the next day. Just one cup of chickpeas provides a whopping 15 grams of protein!
Apple Peanut Butter Protein Shake
If you are looking for a protein packed shake that tastes like a desert, here it is!
Ingredients:
- 1 Gala Apple
- 1 Macintosh Apple
- ¾ - 1 Cup of All Natural Peanut Butter
- ¾ - 1 Cup of Vanilla Greek Yogurt
- 1-2 Cups of Skim Milk
- 6-8 Ice Cubes
- 1 Scoop of Vanilla Protein Powder
*Inspired by Christopher Fletcher*
Green Tea
Green tea has endless health benefits and an antioxidant
complex that the body can use in several ways, supporting fat loss and
increasing your overall metabolic rate. Green tea also promotes healthy skin,
has been shown to defend against depression, and reduces the risk of high blood
pressure and bad cholesterol levels. Below are some of the many fitness-related
benefits of green tea.
Highlights:- Great for your overall health
- Supports a healthy immune system
- Speeds up your metabolism
- Helps burn calories when combined with exercise
- Increased healthy energy levels
- Supports focus and concentration
- Rich in antioxidants
After beginning the day with your breakfast, post-workout meal or a protein shake, a long-lasting, high protein mid-morning meal should follow about 2 hours later. The mid-morning meal is essential in order to keep your metabolism working at a high level and to continue providing nutrients to your muscles. Your body functions best when it receives multiple small meals throughout the day; ideally those which are high in complex carbs and lean protein and low in fat. Some of my favorite mid-morning meal options include oatmeal, brown rice, fat-free Greek yogurt, and grilled chicken.
After a long morning of running errands or at work, most of us know the feeling of sluggishness that can come with the late afternoon. For some this may mean another cup of coffee or caffeinated soda, but those of us who work in offices know how easy it is to run to the vending machine for a snack that satisfies both our fatigue and our sweet tooth. When energy levels begin to bottom out, however, it is important to avoid the intake of unnecessary sugar amounts.
The Facts:
- Fatigue is more common among those with high carb diets, while a high protein diet has been shown to have the opposite effect.
- Whereas sugar provides an intense, short-lived boost of energy, protein activates the cells to help the body sustain high energy levels over longer periods of time.
- There are two types of sugar, complex and simple. Complex sugar is found in natural carbohydrates, like fruit and whole grains, which take longer for your body to break down. You absolutely want to avoid simple (processed) sugar, which is found in many sweets and causes those quick spikes in energy.
- Making a protein shake for these moments of fatigue is a healthier and far more beneficial choice to power you through your day.
Most Important Meals
While many people may not realize it, your diet is the single most important component of successful strength training and overall fitness. As food provides our bodies with the energy that promotes muscle growth and recovery, your breakfast and pre and post-workout meals are the most critical times for your body to take-in the essential nutrients it needs to thrive. A pre-workout meal should consist of mostly complex carbohydrates, including brown rice, potatoes and oatmeal, which are slow-burning and provide long-lasting energy. Low-digesting proteins such as casein protein or lean meat will also stay with you throughout your workout and into a recovery period, providing your body with the amino acids that are the building blocks of muscle. For a post-workout meal, look towards your favorite green vegetable and other proteins and good fats. I recommend a protein shake with all-natural peanut butter. Nuts like almonds are also great, along with grilled chicken or any low-mercury fish, which are each significant sources of protein. And as most of you already know, beginning your day with a hearty breakfast is just as important as opening or closing out your workout with complex carbs and lean protein. Egg whites, skim milk, and oatmeal with cinnamon and almond butter are all high-energy, low-calorie options to help kick your metabolism into gear to start off the morning.
Strawberry Banana Protein Packed Shake
This is my go to protein shake after an intense workout. It’s very refreshing and feeds the muscles the nutrients they need!
Ingredients:
- 8 ounces of skim milk
- 1 scoop of vanilla protein powder
- 6 ounces of non-fat strawberry Greek yogurt
- 1 whole banana
- 5 strawberries
- 3-5 ice cubes
Lemon Water
Did you know that drinking lemon water can have major health
benefits for your body? Aside from being a great source of Vitamin C for the
immune system, substituting lemon water for fruit juices or soft drinks can
provide a lift for those looking to cut calories and shed body fat.
Additionally, drinking water with lemon improves the respiratory and digestive
systems, promotes healthy skin, and has been to shown to provide relief for
those suffering from arthritis or fever.
