Between classes, extracurriculars, and that one *amazing* hour of sleep you were able to get at night, staying on a clean-eating track can be really tough. I can’t count the number of times I’ve rushed from class to class — so hungry and so far from all of the healthy groceries at my off-campus house — that I usually end up saying, “To hell with salads!” and snag a hot dog from the food stand on campus. I’d be lying if I said the food stand worker doesn’t know my name and order by heart.
Eventually, there comes a time when you realize a hot dog for lunch four days a week just isn’t going to cut it anymore. So to get some quick and nutritious lunch ideas, I reached out to nutrition students from across the nation. Here are some healthy, on-the-go snacks they recommend:
1. Some kind of fruit/nut butter combo
Apple slices or a banana with peanut butter make for a quick and portable snack that contain enough fiber to keep you going during a hectic day of classes. An apple alone has about 3 grams of fiber, and a single serving of peanut butter contains 7-9 grams of protein and 1 gram of fiber.
Plus, nut butters (of all kinds) are a chock full of healthy fats that will leave you feeling satiated. Bonus points if you buy high-quality nut butters. (The brands you typically find at your average supermarket are full of unhealthy filler ingredients, such as hydrogenated vegetable oils and unnecessary added sugars.)
—Recommended by Ashley N., Spoon University at Texas Christian University
2. Veggies and Hummus
Eat portable hummus packets with slices of vegetables for a fibrous, nutrient-rich, quick lunch. Hummus is made of chickpeas, which are loaded with fiber and amino acids. They’re also great for brain function and muscle tissue repair. The olive oil in the hummus contains good-for-you omega-3 fatty acids, which have a range of benefits, including inflammation reduction and hypertension.
Pair hummus with veggies, like carrots, bell peppers, or cucumber, for a savory and crunchy treat loaded with vitamins. Carrots are full of fiber, beta-carotene, and vitamins A, K, and C; bell peppers are an excellent source of carotenoids and vitamins; and cucumbers are great hydrating veggies full of potassium and vitamins C and K.
—Recommended by Melissa G., Spoon University at Boston University
3. High-quality Energy Bar
Priya says, “When I’m running late, I keep Good! Greens bars for breakfast in my bag. For a snack, I eat half a Lärabar.” Breakfast bars can be great for busy mornings, but be weary of granola bars — they are full of empty carbs and tons of sugar.
The brands that Priya recommends are full of fruits and vegetables that have enough fiber to keep you feeling satiated during early morning classes. My favorite energy bar is the RXBAR — it’s one of the only protein bars that’s approved by the Whole30 program, and all of the flavors are tasty and satisfying.
—Recommended by Priya M., Spoon at Miami University
4. Mixed Nuts
Nuts are full of unsaturated fats and omega-3s that are not only great for keeping you satisfied, but are also super heart-healthy. Most nut varieties are pretty healthy, so switch up what you choose to snack on (almonds and macadamia nuts are some of my favorite).
Avoid flavored, candied, or chocolate-covered varieties which can be loaded with sodium and sugar. Instead, opt for unsalted and dry-roasted nuts. The American Heart Association recommends one serving, four days a week.
—Recommended by Hannah C., Spoon University at Pepperdine University
5. Yogurt/Cottage Cheese With Toppings
Super-portable and super-healthy Greek yogurt can be spruced up with toppings like fruit or cinnamon. Plain Greek yogurt is a great source of protein, vitamin B12, potassium, iodine, calcium, and probiotics (which are amazing for digestive health).
Avoid flavored varieties, as they are often packed with added sugars. Instead add fruits, like berries or pomegranate seeds, nuts, or peanut powder. If yogurt isn’t your thing, swap it for cottage cheese. It has many of the same health benefits as Greek yogurt. Play with different topping combinations until you find your favorite, or switch it up every day.
—Recommended by Melissa G.
7. Make-ahead Quesadillas/Burritos
Give Chipotle a run for their money and make your own burritos and quesadillas for a quick, portable, and filling lunch. Use chicken (buy a rotisserie chicken to save time), cheese, black beans, and any of your favorite veggies (like onions, mushrooms, bell peppers). Press them on a pan into a quesadilla, or wrap them into a burrito with a whole wheat tortilla.
If you’re a vegetarian, beans are full of satiating fiber, which will help keep you full until it’s time for your next meal. Picking a wide variety of added veggies will give you a healthy kick of different vitamins. Make a big batch, and freeze ahead of time — you can thaw them in the morning while you’re getting ready. Pop them in the microwave before you head to class, and wrap them in tinfoil to keep them warm until you’re ready to grub.
—Recommended by Hannah C., Spoon University at Kansas State University
6. Roasted Chickpeas/Beans
Roasted chickpeas or beans (like edamame) are a high protein, low fat snack that’s easy to munch on in class and throughout your day. Priya says, “I literally keep a bag of roasted edamame in my backpack. It’s the perfect combo of protein, carbs/fiber, and fats for emergencies!” Buy them at a grocery store or make your own. This is my favorite recipe for roasted chickpeas.
—Recommended by Priya M.
8. *Bonus Points Snack* DIY Energy Bites
For the more ambitious snacker, there are a million and one recipes for homemade energy bites that are great make-ahead snacks for the whole week. Make a big batch when you have time on the weekend, and enjoy throughout the week for a healthy and satiating treat that requires zero time during the school week. If energy bites don’t appeal to you, try making healthy muffins or homemade “rawnola” for a healthy dose of fats and fiber (say that ten times fast).
—Recommended by Priya M.
With the new year and a *new you* approaching soon, it’s a great idea to set aside some time to give your body the nourishment it craves. These foods will give you the fuel that will push you through the all nighters, the inevitable tears, and that 4.0 GPA (because that’s what I totally got last semester, mom…ummm).