Instructions
- Step 1: Eat oatmeal Eat oatmeal. It’s fast, healthy, filling, and affordable. Dress it up with a spoonful of jam, a sprinkling of nuts or dried fruit, a dollop of peanut butter, or a drizzle of maple syrup.
- TIP: Instant oatmeal takes just a couple of minutes to make but can be packed with sugar, so look for plain varieties.
- Step 2: Eat non-fat yogurt Reach for a non-fat yogurt. It’s full of protein and calcium, and it’s great with some banana, granola, raisins, or nuts. It’s also a smart dessert.
- Step 3: Eat nut butters Know your nut butters. Peanut butter sets the standard, but there’s also almond, cashew, and even soybean butter. Try a spoonful on apples, celery, whole-grain crackers, and even plain pasta.
- Step 4: Use whole grain pitas & tortillas Use whole grain pita bread and tortillas for eating on the go. They’re perfect for holding scrambled eggs, tuna salad, or cheese and lean deli meat.
- Step 5: Scramble eggs Scramble some eggs. Crack them into a mug, beat in milk or water, and microwave for about a minute. Top with cheese, onions, and lean ham or chicken, and pair with a whole-grain bread, bagel, or English muffin.
- Step 6: Bake a potato Bake a potato. Stab a potato with a fork and microwave it for 8 to 10 minutes, flipping it halfway through. Carefully slice and top the hot potato with cheese, chicken, and sour cream.
- FACT: Studies show that the average first-year college student gains about half a pound a week!
You Will Need
- Instant oatmeal
- Non-fat yogurt
- Peanut butter or other nut butters
- Whole grain pita and tortilla
- Eggs
- A whole potato
- Garnishes like nuts
- fruit
- maple syrup
- granola
- cheese
- and sour cream
- Whole-grain offerings like crackers
- pasta
- bread
- bagels
- and English muf
- And deli meat or tuna
