Campus Life

Low prep solutions to eating well


Eating well is challenging when your schedule is busy. Try these low preparation ideas to help create healthy meals when time is tight. The key to success is to plan and pack foods the night before. In the morning just get up, grab and go!

Quick and inexpensive breakfast ideas

• Dry cereal in a baggie, milk in a travel mug and an orange
• Hot cereal with milk and half a grapefruit
• Smoothie in a travel mug
• Whole wheat wrap with peanut butter and a banana
• Bagel, cheese and apple, chocolate milk in a travel mug
• Yogurt, frozen berries and whole wheat toast

Quick and inexpensive lunch ideas

• Sandwiches
Outside: whole grain bread, pitas, wraps, mini-pitas, bagels and buns
Fillers: tuna, salmon, peanut butter, cheese, cucumbers, sprouts, peppers, spinach/romaine lettuce, hummus, ham, chicken, beef, eggs, pork, turkey and beans
• Pack a piece of fruit
• Pack some vegetables in a baggie, including: carrots, salad, spinach, celery, onion, tomatoes, lettuce, cauliflower, broccoli, peppers and cucumbers
• Dairy or soy milk will boost the nutrition content of any meal

Quick and inexpensive dinner ideas

• Canned beans, brown bread, frozen peas and milk
• Wrap with refried beans or scrambled eggs, cheese, corn and 100% fruit or vegetable juice
• Pasta, tomato sauce with kidney beans or ground beef, milk
• Tuna melt on a bagel
• Leftovers. Make extra when you cook so you don't have to cook everyday! If you're cooking chicken, beef, pork or fish, cook a little extra, then cut and freeze to use later. Substitute meat for beans with any of the above ideas.

For an individual nutrition appointment, call the Health Centre (SU020) at 403-329-2484. All sessions are $40 for U of L students and employees.

Diane Britton is the U of L's on-campus registered dietitian