Avoid the Freshman 15 with these easy meals

Fuel up with these healthy options

While the university workload is often a challenge that new college students face, making the choice to eat healthy can also be an adjustment. It can often lead to the dreaded Freshman 15! While those extra pounds are easy to put on, they are certainly harder to shed. Here are some easy, hearty meal ideas for students who are short on time and energy.


1) Overnight Oats: It’s important to start the day off right. This dish is customizable, so you can add your favorite flavors and frozen fruit. You can eat it hot or cold, and it’s easy to grab and go.

2) Chia Seed Pudding: If you’re looking for a healthy snack, this is a great option. Popcorn and fruit are also good choices.

3) Power Bowl: This dish is an easy lunch or dinner option. Just add rice, quinoa, and top with black beans, corn, or any vegetable of your choice. While hummus makes for a great dressing on this, you can also choose any you like.


“All of these dishes actually have a lot of fiber because those are long burning carbohydrates,” says Jennifer Davis, a registered dietician with Kaiser Permanente. “So they’re going to stay by you, and you want to be fueled.”

Some other easy meals to add into the mix? Try making a bowl of vegetable chili, avocado toast, or hard boiled eggs. Hummus, whole grain toast, popcorn, fruits, or even peanut butter also make great healthy snacks.

Other tips to help avoid the Freshman 15:

– Watch portion sizes.

– Always have healthy snacks available.

– Choose more fruits and veggies.

– Make time to exercise. Find something that is active or hit the gym on campus.

– Make time to sleep. Sufficient sleep helps with weight management and has a major impact on weight management and calorie intake.

– Drink water to feel full with zero calories.

– Watch out for extra calories from beverages like coffees, sodas, and alcohol.