RamenLunch

When I think of college, several words come to mind. “Nutrition,” unfortunately, is not one of them. I spent my four years subsisting on a diet of whatever was fast, cheap, and easy. Meaning mostly frozen and pre-packaged foods that were filled with artificial sweeteners, additives, and nary an ingredient that resembled real food in sight.

What I didn’t know then was that just by making a few simple tweaks you can eat fast, cheap, easy – AND healthy.

Here we’re going to show you how to transform three dorm room favorites into nutrient-dense powerhouses.

RAMEN

Everyone’s favorite way to burn all the taste buds off their tongues!

Old Ingredients:

  • Ramen noodles
  • Flavor packet

New Ingredients:

To transform:

  1. Discard the flavor packet that comes included with your ramen.
  2. Bring 2 cups of water to a boil in a pan.
  3. Add noodles and cook for 3 minutes, stirring occasionally.
  4. While the noodles are cooking, add in frozen veggies.
  5. Add soy sauce or aminos to taste.
  6. Add garlic, onion, and ginger powder.
  7. Once all the water is absorbed, your ramen is ready – just try and let it cool first!

 

Nutrition Facts Before

 

Nutrition Facts After

 

Calories: 400

Fat: 16g

Sodium: 1,240

Carbs: 52g

Fiber: 0g

Sugars: <1g

Protein: 10g

 

Vitamin A: 0%

Vitamin C: 0%

Vitamin K: 0%

Folate: 0%

Iron: 10%

 

Calories: 225

Fat: 1g

Sodium: 1,162

Carbs: 48g

Fiber: 4g

Sugars: <1g

Protein: 7g

 

Vitamin A: 40%

Vitamin C: 1%

Vitamin K: 13%

Folate: 3%

Iron: 12%

 

EASY MAC

This late-night staple is there for you even when your friends aren’t, and Domino’s is closed.

MacNCheeseLunch

 

 Old Ingredients:

  • Noodles
  • Cheese sauce mix

New Ingredients:

  • Noodles
  • ¼ cup shredded cheddar cheese
  • ¼ cup spinach
  • ¼ cup cherry tomatoes or other veggies (optional)

To Transform:

  1. Throw out the cheese sauce mix.
  2. Cook noodles according to the instructions on the package.
  3. Once noodles are cooked, add in shredded cheese and stir until melted.
  4. Add in spinach and stir until well mixed.
  5. Top with any additional veggies.
  6. Season with salt and pepper to taste.

 

Nutrition Facts Before

 

Nutrition Facts After

 

Calories: 220

Fat: 4g

Sodium: 700mg

Carbs: 39g

Fiber: 0g

Sugars: 5g

Protein 6g

 

Vitamin A: 0%

Vitamin C: 0%

Vitamin K: 0%

Folate: 0%

Calcium: 8%

Selenium: 0%

Iron: 8%

 

Calories: 208

Fat: 9g

Sodium: 197mg

Carbs: 18g

Fiber: 3

Sugars: 1g

Protein: 12g

 

Vitamin A: 58%

Vitamin C: 13%

Vitamin K: 169%

Folate: 15%

Calcium: 23%

Selenium: 27%

Iron: 7%

 

 

QUESIDILLA

When all else fails, make yourself a dang quesadilla.

QuesadillaLunchAnimation 

 

 Old Ingredients:

  • 2 flour tortillas
  • ½ cup shredded cheddar cheese

New Ingredients:

  • 2 whole-wheat, sprouted grain, or rice tortillas
  • ¼ cup shredded cheddar cheese
  • ¼ cup spinach
  • ¼ cup beans
  • ¼ cup salsa

 To transform:

  • Swap your flour tortillas for whole-wheat tortillas.
  • Empty beans into a colander and rinse and drain well.
  • Mix beans, cheese, and spinach in a separate bowl.
  • Add mixture to one tortilla and top with the other tortilla.
  • Heat in a microwave or on a stovetop until cheese is melted.
  • Top with salsa to taste.

 

Nutrition Facts Before

 

Nutrition Facts After

 

Calories: 515

Fat: 26g

Sodium: 937mg

Carbs: 48mg

Fiber: 2g

Sugars: 2g

Protein 22g

 

Vitamin A: 11%

Vitamin C: 0%

Vitamin K: 0%

Folate: 0%

Calcium: 40%

Selenium: 11%

Iron: 0%

B12: 8%

Zinc: 11%

Thiamine: 0%

Magnesium: 0%

Potassium: 0%

 

Calories: 444

Fat: 13g

Sodium: 1003mg

Carbs: 63g

Fiber: 11g

Sugars: 4g

Protein: 20g

 

Vitamin A: 58%

Vitamin C: 13%

Vitamin K: 169%

Folate: 30%

Calcium: 23%

Selenium: 27%

Iron: 9%

B12: 4%

Zinc: 8%

Thiamine: 7%

Magnesium: 14%

Potassium: 4%

 


Know any college kids (or people who eat like them)? Share this with them!

Do you have a guilty pleasure-made-healthy recipe? We’d love to hear in the comments below!  

(Visited 561 times, 1 visits today)

Posted on October 12, 2015