5 Go-To Meals Of Nutrition Students

Wednesday, October 19, 2016

picture of spices

By Lexi Orlan, Contributing Blogger

With classes, clubs, meetings, work and everything in between, it can be hard for college students to prepare a meal. Some students grab those grease-laden on-the-go meals, but nutrition and dietetics students are a little more mindful of their food choices. I asked some of my fellow nutrition students for their favorite easy-to-prepare, healthy meal ideas!

Acai Bowl

“Whenever I don’t know what to make, I always go for an acai bowl. It’s so easy because all of the ingredients are always in my freezer. They are customizable to my tastes and full of antioxidants!”


  • 1 unsweetened acai packet
  • ½ frozen banana or ¼ cup frozen berries
  • splash of almond or cashew milk
  • Optional toppings: berries, banana, honey, granola, cacao


  1. Blend acai packet with frozen fruit and milk.
  2. Pour into bowl and add toppings of your choice.

–Lexi O. Class of ‘17

Lentil Bowl 

“When I’m in a rush or get home late, this is my go-to dinner. It’s easy to just throw together since I always have lentils in the house, and the broccoli can be subbed for any veggie in the fridge! This lentil bowl is fool-proof, delicious, and full of protein, fiber, and vitamin C!”


  • ¼ cup dried lentils
  • 2 teaspoons olive oil
  • broccoli (fresh or frozen)
  • basil, chopped, to taste
  • salt and pepper, to taste


  1. Cook lentils according to package direction
  2. Heat a skillet over medium high heat. Add the olive oil and heat for 1-2 minutes. Add the broccoli and cook for 7-8 minutes or until soft.
  3. Combine the lentils and broccoli in a bowl. Top with basil, salt and pepper.

 –Melissa R. Class of ‘17

Apple Pie Oats 

“Oats are my go-to breakfast since they’re full of fiber and super filling. I love this recipe, especially because it tastes like a dessert but full of nutrients and healthy fats!”


  • ½ cup rolled oats
  • 1 cup water
  • 1 tablespoon of chia seeds
  • 1 apple, diced
  • dash of cinnamon and nutmeg
  • optional: 1 tablespoon almond butter


  1. Put all of the ingredients in a pot. Bring to a boil and cook until oats are tender and apple is soft—about 5 minutes. Pour into a bowl and top with almond butter.

–Kaelyn B. Class of ‘17

Turkey Roll-Up with Sautéed Kale and Sweet Potato Chips

“Turkey, sweet potatoes and kale are in my shopping cart every week. I love this lunch because it has protein, vitamin A-packed sweet potato and kale. It’s the perfect meal to keep me full and get me through busy days.” 


For sauteed kale:

  • ½ cup kale
  • 2 teaspoons avocado oil (or olive oil)
  • 1 clove of garlic, minced
  • ¼ teaspoon salt

 For sweet potato chips:

  • 1 sweet potato
  • 1 tablespoon avocado oil
  • 1/2 teaspoon salt
  • 1 teaspoon rosemary
  • 3 slices of Applegate Herb Roasted Turkey Breast


For sauteed kale:

  1. Wash and dry the kale. Remove the hard stems.
  2. Heat a skillet over medium high heat. Add 2 teaspoons of avocado oil and heat for 1 minute. Add the kale and cook for 5-7 minutes or until kale is wilted. Add the garlic and ¼ teaspoon of salt and cook for 1 more minute.

For sweet potato chips:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Wash and thinly slice the potato.
  3. Place slices on a baking sheet and drizzle with 1 tablespoon of avocado oil, salt and rosemary.
  4. Bake for 10-12 minutes (flip after 5 minutes)

Roll turkey breast and enjoy with sauteed kale and sweet potato chips on the side.

–Laura T. Class of ‘17

Vegan Roasted Pepper Pasta 

“Here’s a recipe from Minimalist Baker that I use every few weeks. I do a lot of meal prep so I have to find recipes that I won’t get tired of and can eat multiple days in a row. I am obsessed with this recipe and it’s vegan (and gluten free!).”

Recipe: Minimalist Baker’s Vegan Roasted Red Pepper Pasta

–Julia K. Class of ‘17

Crock Pot Shredded Chicken

“The number one thing I consider when preparing meals is convenience. Being a dietetic student, I know convenient doesn’t always equal healthy. I love using crockpots to make my life easier. One of my favorite things to cook on a Sunday night is this easy crockpot chicken. I usually make a large amount so I can have it for the rest of the week. This also freezes really well.”


  • 2 lbs. chicken breast
  • 1 cup low-sodium chicken broth
  • 1 teaspoon salt
  • 1 teaspoon pepper


  1. Combine all ingredients into a crock pot. Cook in high for 3-4 hours or on low for 6-7 hours.
  2. Take chicken out of crock pot and allow to slightly cool; Shred with a fork.
  3. Serve on top of salad or mix with taco seasoning and put on top of a taco bowl.

–Sheridan Jonas, DI Intern at Rush Medical Center 

Lexi Orlan will be a senior dietetics major at the University of Delaware.  She hopes to become a registered dietitian and use her passion for food and health to better others’ lives.

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