Crafting a Healthy, Affordable Meal Plan at Tulane University - Tips for Students

Creating a Healthy and Affordable Meal Plan at Tulane University

Eating healthy and affordable meals while in college can be challenging. With busy class schedules, living in dorms, and dining halls with endless food options, it's easy for students at Tulane University to fall into unhealthy eating habits.

Having a solid meal plan in place is important for staying nourished, energized and avoiding the dreaded Freshman 15. Here are some tips for Tulane students to craft nutritious, budget-friendly meals and snacks on campus or around New Orleans.

Take Advantage of Dining Halls

For students with a meal plan, the all-you-can-eat dining halls may seem like a free pass to overload your plate. However, being mindful while navigating the buffet can lead to better choices.

• Fill half your plate with fruits and vegetables to increase fiber and nutrients.
• Choose lean protein sources like chicken, fish, eggs or tofu.
• Eat whole grains like brown rice, quinoa or whole wheat pasta.
• Use small amounts of healthy fats like olive oil, nuts or avocado.
• Hydrate with water instead of sugary drinks.

Going back for seconds? Be intentional about what you really need nutritionally. More veggies, whole grains and protein is better than piling on fried, creamy or sugar-filled options.

Research On-Campus Dining Options

Beyond the dining halls, Tulane has over 30 eateries across campus. Looking up menus and nutrition information ahead of time can lead to better meal choices.

Some healthy on-campus options include:

• Einstein Bros Bagels: Veggie egg white sandwich on whole grain bagel with yogurt and fruit.
• The LBC: Build a salad with spinach, salmon, avocado, chickpeas and vinaigrette.
• The Dish: Brown rice veggie bowl with grilled tofu and steamed broccoli.
• The Nook: Grilled chicken wrap with hummus, mixed greens and roasted vegetables.

You can also research campus dining menus online through Tulanes website or apps like Dine On Campus. Find new places that offer healthier entrees, salads, sandwiches and snacks.

Grocery Shop to Stock Your Dorm

Although dorm rooms are limited in space, having some nutritious snacks and easy meal items on hand can be helpful. Here are some smart grocery purchases for Tulane freshmen:

• Easy-to-store fruits: Apples, bananas, oranges, grapefruit
• Individual yogurts and cottage cheese: Greek, low-fat, fruit flavored
• Granola bars and trail mix: Look for whole ingredients and low sugar
• Nuts and nut butter: Single-serve packs of almonds, peanuts, peanut butter
• Microwavable rice packets: Brown, mixed whole grains, single serve
• Oatmeal packets: Lower sugar instant varieties you can make with hot water
• Canned tuna, salmon, or chicken: Buy single-serve pouches with crackers or make sandwiches
• Whole grain cereal, crackers, popcorn: Pair with yogurt, nut butter, or fruit for quick snacks and meals

Planning ahead when visiting nearby grocery stores can help stock your dorm with nutritious foods within your budget.

Make Smart Choices On-the-Go

When you're rushing between classes and activities at Tulane, you'll likely need quick meals and snacks on-the-go. Instead of fast food, choose healthier convenience store and campus caf options like:

• Yogurt parfait with fruit and granola
• Protein bar with nuts and seeds
• Trail mix or nuts
• Fresh fruit like apples, bananas or oranges
• Veggie wraps or sandwiches on whole grain bread
• Smoothies with yogurt, milk, greens and fruit
• Oatmeal or grits with nut butter
• Hard boiled eggs

Planning ahead by packing snacks and easy meals in your backpack can also help when you're short on time between classes or meetings.

Make Smart Choices in New Orleans

Exploring New Orleans' famous restaurants and eateries is one of the perks of attending Tulane. But the Big Easy's iconic Creole and Cajun dishes are often heavy on fat, sodium and calories. Here are some tips for being health-conscious while enjoying NOLA cuisine:

• Split appetizers and entrees or take half home in a to-go box.
• Order baked, grilled or blackened meat and fish instead of fried.
• Ask for dressings and sauces on the side and use sparingly.
• Fill up on vegetable side dishes like green beans, okra, collard greens and salads.
• Drink water instead of sugary cocktails and beverages. Stay hydrated!
• Share a dessert to indulge your sweet tooth without overdoing it.

By making simple modifications, you can savor local flavors while maintaining balanced nutrition.

Try Healthy Recipes in Your Dorm

Whipping up simple healthy meals in your dorm room is totally doable. Stock up on supplies and get creative with recipes like:

• DIY breakfast sandwiches: Toast whole grain bread, egg, cheese, veggies.
• Tuna melts: Mix tuna with Greek yogurt, stuff in a pita, top with cheese.
• Rice bowls: Cook rice, top with canned beans, salsa, corn, avocado.
• Yogurt parfaits: Layer yogurt, fruit, granola in a cup or jar.
• Quesadillas: Fill a whole wheat tortilla with black beans, spinach, cheese.
• Trail mix snack jars: Mix together nuts, seeds, dried fruit, pretzels or popcorn.

Use microwaves creatively and spruce up basic ingredients. Ask friends to swap recipe ideas too!

Sample Weekly Meal Plan for Tulane Students

Putting together a weekly meal plan can ensure you have healthy, balanced options available on busy school days. Here is a sample plan that incorporates dining halls, on-campus eateries, dorm recipes and New Orleans flavor:

Monday

• Breakfast: Yogurt parfait with berries and granola in dorm
• Lunch: Tuna & avocado salad from Bruff Commons dining hall
• Dinner: Chicken jambalaya from New Orleans campus caf
• Snacks: Apple with peanut butter, trail mix

Tuesday

• Breakfast: Omelette with veggies from dining hall
• Lunch: Baked salmon caesar salad from The Dish
• Dinner: Veggie & chickpea rice bowl in dorm room
• Snacks: Hummus with carrots and pita chips, Greek yogurt

Wednesday

• Breakfast: Overnight oats in dorm
• Lunch: Chicken & kale salad from campus salad bar
• Dinner: Grilled shrimp po' boy from New Orleans restaurant
• Snacks: Cottage cheese with fruit, nut & seed trail mix

Thursday

• Breakfast: Whole grain cereal & milk in dorm
• Lunch: Lentil soup & whole grain roll on campus
• Dinner: Blackened catfish & veggie skewers made in dorm
• Snacks: Apple with almond butter, edamame

Friday

• Breakfast: Breakfast taco with eggs, spinach, salsa in dorm
• Lunch: Grilled chicken & quinoa bowl from Einstein Bros
• Dinner: Shrimp etouffee from New Orleans restaurant
• Snacks: Greek yogurt with granola, carrots & hummus

Planning ahead takes the guesswork out of eating healthy and affordable meals while attending Tulane University in New Orleans!

Tips for Sticking to Your Meal Plan

Creating a weekly meal plan is one thing - actually sticking to it is another story. Here are some tips to stay on track with your food goals as a busy Tulane student:

• Keep a detailed written or digital meal planner you can easily access
• Prepare and pack snacks and meals ahead of time when possible
• Drink plenty of water and stay hydrated throughout the day
• Prioritize sleep - being well-rested helps curb cravings
• Find an accountability partner to stay motivated with meal prepping
• Allow yourself flexibility - it's ok to indulge occasionally
• Focus on how healthy eating improves your energy and focus

Staying consistent with nutritious eating takes commitment and planning, but the payoff for your health is well worth it. Use campus resources and support to help make your weekly meal plan at Tulane University a success.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.