On today’s episode of Live Lean TV, I’m sharing my best tips on how to avoid the freshman 15 in college, as well as a full healthy college student meal plan.
If you’re a college kid or a parent of a college kid, this video post is for you.
Or if you still live the college kid lifestyle, this video post is also for you, but it’s time to get your act together 😀.
Let’s be real.
Grocery carts are filled with processed frozen dinners and junk food.
Attention college kids: you can still Live Lean on a college budget while experiencing the fun college lifestyle.
So take your seats, because Live Lean Nutrition 101, is now in session.
I’ve been through everything you’re about to experience.
I’ve lived in college dorms, I’ve lived on a college budget, and I also experienced a lot of fun during my college years.
However, with all that said, I never packed on the Freshman 15.
I’m living proof that you can experience all the fun that college has to offer, and still enjoy a healthy lifestyle of Living Lean 365 days a year.
So I’m going to show you how to do avoid the freshman 15 in college.
Even though most of the tips in this video post is about nutrition, I want to first touch on fitness.
Your college tuition probably covers a gym membership, so make it a habit and go.
Don’t make me come over there and drag you to the gym with me.
Trust me, I can be mean when you don’t obey me.
Ok let’s get back to nutrition as it is key to Living Lean.
Nutrition is critical to Living Lean.
Even though eating healthy can seem like an impossible task in college, remember, you are in control.
In other words, you are the one putting the food in your mouth.
And yes, peer pressure in college is crazy, but it’s up to you to be an individual, and always keep your health goals in mind.
Luckily you’re still young, and your metabolism is probably still on warp speed.
Therefore, you do not have to over analyze every single thing you eat.
Plus, I’m not asking you to perfect with your college diet, I’m just asking you to live above “normal”.
You feel me?
The foods you’re eating not only affect your physique, but also your mental performance in school.
Remember, you’re not only fueling your body, you’re also fueling your mind and mood.
So let’s start with the nutrition 101 basics.
The 3 macronutrients that are found in food are:
Foods high in protein can often be the most difficult nutrient to consume during your college years.
However, protein is critical for building and repairing muscle tissue, and keeping you lean and sexy.
The Best Types Of Budget Friendly Protein Sources Are:
To add a little more protein to your diet, supplement with a high quality protein powder for snacks and a quick shake.
Use coupon code: LiveLeanTV25 to save 25% off.
Even as a college student, you can get enough protein into your daily diet by simply having:
Depending on how much protein your body needs in a day, you can adjust the amounts.
However, this meal plan will put you in the ballpark.
Next, let’s talk about carbohydrates.
Carbohydrates can be found everywhere.
In fact, this macronutrient probably makes up the majority of the average college kid’s diet.
That’s not a good thing.
Although carbohydrates do provide the body with energy, it is very easy to over consume them.
The overconsumption of processed and refined carbohydrates is what wrecks havoc on your body’s fat storing hormones.
When this happens, say hello to the freshman 15, 20, 30, or even 40.
When it comes to carbohydrates, do your best to stick to fruit and vegetables.
The Best Types Of Healthy Budget Friendly Carbohydrate Sources Are:
The next macronutrient is dietary fat.
Healthy forms of fat are critical for your hormones, which can help you have healthy skin.
Consuming dietary fat will also help you absorb many vitamins.
Focus on consuming the following healthy sources of fat.
The Best Types Of Healthy Budget Friendly Fat Sources Are:
Here’s a full college kid’s meal plan with more healthy ideas on what to eat.
Enjoy this with a cup of coconut oil coffee.
Add a side of sweet potato if you like.
Now that you know the best types of budget friendly foods to eat, let’s talk about how many calories you should eat.
First of all, you’re in college, so don’t stress out over counting calories.
If you’re eating the whole foods that I mentioned above, you will be feeling full, energetic, and your appetite will be in check.
Combining these filling foods along with a high metabolism, you’ll have a hard time eating too many calories.
If you’re eating at meal hall, eat when they are serving food.
Try not to skip meals as eating every 4 hours will help to keep your hunger in check.
If you are living in an apartment, time will be tight, and you will be eating on the go a lot, so try to prepare your food ahead of time.
Again, aim to eat approximately every 4 hours to keep your hunger in check.
I know, the sounds of eating every 4 hours may seem tough.
You can also set a side time for meal prepping in bulk one day a week.
This will make eating healthy much more manageable for you.
Whenever you’re cooking something at home, cook a lot of it, and become friends with your glass food storage containers.
A George Foreman grill can be a college kids best friend!
The number one way is to make better food selections.
Remember, you do not have to be perfect.
Most cafeterias do have some sort of lower carbohydrate options and decent protein and vegetable sources.
First, add a protein source to your plate.
This could be a bunless hamburger, chicken, or eggs.
Next, throw a bunch of vegetables on your plate and top them with olive oil and vinegar.
Lastly, add a cup of fruit and a small handful of nuts, then you’re gold.
Don’t ruin your healthy meal by washing it down with sugar filled fruit juices and sodas.
Stick with the following healthy drinks with your meals:
Have fun and enjoy the college experience.
Remember don’t stress over it.
You have earned a fun night out every week when you stick to these nutrition rules, the majority of the time.
Just know your limits.
When non-perishable or freezable foods such as meat and chicken go on sale, load up.
Shop with coupons and ask about student discounts since most stores offer them.
You can also find decently healthy options at fast food restaurants when you have to.
Most fast food restaurants do offer a side salad instead of fries.
So order the grilled chicken burger, ditch the bun, add it to the salad, and wash it down with some water.
Just go light on the dressing.
Remember, don’t stress out over this.
Try to stick to these tips 80% of the time and your body will take care of the work.
Please share this post with two of your friends, or if you’re a parent, share it with your kids.
Have fun kids, you’re only young once.
Get our full Live Lean 20 Diet System now.
If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
If you enjoyed this post on how to avoid the freshman 15 in college, please support this blog, by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.